Is Running Good for Mood Swings During Perimenopause?
Mood swings making perimenopause feel unpredictable? Explore how running stabilises mood, balances brain chemistry, and builds emotional resilience.
Why Mood Swings Are So Common in Perimenopause
Mood swings during perimenopause are not simply emotional reactions to a stressful life stage. They have a clear hormonal cause. Estrogen influences the production and regulation of serotonin and dopamine, two neurotransmitters central to mood stability. As estrogen fluctuates erratically in perimenopause, these brain chemicals become less regulated, leading to rapid shifts between calm and irritability, sadness and anxiety, sometimes within the same day. Understanding this helps remove any sense that the swings are a character failing.
How Running Stabilises Mood
Running is one of the most effective natural mood regulators available. It stimulates the release of endorphins, serotonin, and dopamine, all of which contribute to emotional wellbeing. Unlike the temporary spike from food or caffeine, the mood-stabilising effects of a regular running routine build cumulatively over weeks. Research consistently shows that aerobic exercise reduces symptoms of depression and anxiety at least as effectively as antidepressants for mild to moderate presentations, which is remarkable evidence for something as accessible as a regular run.
The Emotional Reset of a Run
Many women describe running as a reliable emotional reset button. When irritability or emotional turbulence hits, a run provides a structured way to discharge that energy. The rhythmic nature of running is also inherently meditative, helping to break cycles of rumination or reactive thinking. Running outdoors adds an additional mood benefit through exposure to natural light and greenery, both of which independently support serotonin production.
Timing Your Run for Maximum Mood Benefit
If you notice your mood tends to dip at particular times of day, scheduling a run just before that window can act as a buffer. Morning runs are especially valuable for many women because they set a positive neurochemical tone for the entire day. That said, any time of day that you can consistently maintain is the right time for you. The regularity of the habit matters more than when it happens.
What to Watch Out For
While running is genuinely helpful for mood, overtraining can have the opposite effect. Running excessively without adequate recovery elevates cortisol, which can worsen mood instability and disrupt sleep. Aim for a manageable frequency such as three to four times a week rather than daily intense efforts. If mood swings are severe, affecting relationships or daily function, a conversation with your GP is worthwhile. Running works best as part of a broader approach that may also include dietary changes, stress management, and professional support.
Getting Started When Motivation Is Low
Mood swings can make consistent exercise harder to maintain because low mood days erode motivation. On those days, giving yourself permission to do a short, easy run with no performance expectations makes it far more likely you will get out the door. Even ten minutes can shift your mood measurably. Tracking your runs and noting how you feel afterwards creates a personal evidence base that running works for you, which is often the most convincing motivation to keep going.
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