Is Running Good for Hair Thinning During Perimenopause?
Worried about hair thinning in perimenopause? Learn how running supports scalp circulation, stress reduction, and hormonal balance to help protect your hair.
Hair Thinning and Perimenopause: What Is Happening
Hair thinning is a distressing but very common experience during perimenopause. As estrogen and progesterone levels decline, hair follicles become more sensitive to androgens like testosterone, which can shrink follicles and shorten the growth phase of each hair. The result is diffuse thinning, particularly around the crown and temples. Many women also find their hair becomes drier and more brittle at the same time, adding to the overall sense of hair loss.
How Running Supports Hair Health
Running improves cardiovascular fitness and increases blood circulation throughout the body, including to the scalp. Better scalp circulation means hair follicles receive more oxygen and nutrients, which supports their ability to produce strong, healthy hair. Running also lowers chronic stress, and high stress is one of the most significant drivers of telogen effluvium, a type of hair shedding triggered when large numbers of follicles prematurely enter the resting phase.
Cortisol, Stress, and Your Hair Follicles
Chronic stress elevates cortisol, which directly disrupts the hair growth cycle. During perimenopause, the hormonal rollercoaster already puts stress on your body, and life pressures can amplify this. Regular running is one of the most evidence-backed ways to lower baseline cortisol. A consistent running routine, even 20 to 30 minutes three times a week, can meaningfully reduce the stress-driven component of hair thinning.
Practical Running Tips for Hair Care
When running regularly, take care not to over-stress your hair through your routine itself. Avoid very tight ponytails or buns during exercise, as these create traction that can worsen thinning around the hairline. Rinse sweat from your scalp after runs to prevent build-up that can clog follicles. If you run outdoors, protect your scalp from UV exposure with a lightweight cap, as UV damage can weaken hair shafts over time.
What Running Cannot Do on Its Own
Running supports the conditions for healthy hair growth, but it cannot reverse hair thinning caused by significant hormonal decline on its own. Nutrition matters enormously alongside exercise. Iron deficiency, low protein intake, and vitamin D deficiency are all common in perimenopausal women and all contribute to hair loss. If hair thinning is severe or rapid, speak to your GP about blood tests and whether HRT or other treatments might be appropriate.
Building a Routine That Works
Consistency is more valuable than intensity when it comes to the hair health benefits of running. Starting with a run-walk programme three times a week and building gradually is entirely sufficient. Track your workouts and symptoms over time. Many women find that as their overall stress levels fall with regular exercise, the rate of hair shedding slows noticeably over a period of months, which can offer real reassurance that progress is happening even when it is hard to see.
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