Is Running Good for Heart Palpitations During Perimenopause?
Running with perimenopause heart palpitations raises understandable concerns. Learn when running is safe, how it supports cardiovascular health, and what precautions to take.
Why Perimenopause Causes Heart Palpitations
Heart palpitations, the feeling that your heart is racing, fluttering, or briefly skipping, are a recognised perimenopause symptom. Declining estrogen affects the electrical conduction system of the heart and how the autonomic nervous system regulates heart rate. Anxiety, hot flashes, and poor sleep all make palpitations more likely. If you experience palpitations during or after running, it is important to have them evaluated by a doctor before continuing to run at higher intensities.
Running and Long-Term Heart Health
When palpitations are confirmed as perimenopause-related rather than a sign of underlying heart disease, regular moderate running is good for your heart. Aerobic exercise strengthens the cardiac muscle, improves electrical stability, and supports healthy blood pressure and cholesterol. Over time, consistent running improves heart rate variability, which is a measure of how adaptable and resilient your cardiovascular system is. Women who run regularly tend to have lower resting heart rates and more stable cardiac rhythms.
The Role of Stress Reduction
Stress and anxiety are among the most common triggers for perimenopause palpitations. Running is one of the most effective stress-reducing activities available. It lowers cortisol, raises mood-stabilising neurotransmitters, and creates a healthy physical outlet for tension. Many women find that building a regular running habit reduces not only their anxiety levels but also the frequency of palpitation episodes. The key is running at a moderate, enjoyable pace rather than pushing to exhaustion, which can temporarily elevate stress hormones.
Pacing Yourself Safely
If you experience frequent palpitations, begin running at a gentle pace and keep intensity low to moderate. Use the talk test as your guide: you should be able to speak in short sentences without gasping. Avoid running in very hot conditions, as heat triggers hot flashes which can provoke palpitations. Stay well hydrated and avoid caffeine before running, as it is a common palpitation trigger. If you use a GPS watch or fitness tracker, monitoring your heart rate during runs can help you stay within a safe zone.
Building Up Gradually
Start with run-walk intervals if you are new to running or returning after a break. Alternate two minutes of gentle jogging with one minute of walking, and extend the running intervals as your fitness improves. Three sessions per week with rest days in between is a good starting framework. Most women find that after several weeks, their cardiovascular system adapts and palpitations during running become less frequent or disappear entirely. Patience and gradual progression are the most important principles.
Important Safety Considerations
Never dismiss palpitations as purely hormonal without getting a proper assessment. See your GP and ask for an ECG, thyroid function test, and iron level check, as all of these can cause palpitations and are easily treated. If palpitations during running are accompanied by chest pain, dizziness, breathlessness out of proportion to your effort, or fainting, stop exercising and seek urgent medical advice. For most women who get the all-clear, a consistent, graduated running programme is a valuable investment in long-term cardiovascular and hormonal health.
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