Introduction
For many breast cancer survivors, hormone therapy is a crucial part of long-term treatment, but it’s not without its challenges—especially for endurance athletes. As someone who relied on running to reclaim health and purpose after a breast cancer diagnosis, I learned firsthand how treatments like Anastrozole or Tamoxifen can impact athletic performance. This post dives into the effects of hormone therapy on runners and offers strategies to adapt training and thrive despite these obstacles.
Understanding Hormone Therapy and Its Impact
Hormone therapy helps prevent cancer recurrence by reducing estrogen levels or blocking its effects on the body. For postmenopausal women like me, Anastrozole—an aromatase inhibitor—is often prescribed. As mentioned in my previous blog post, while effective in lowering the risk of future cancer, this medication introduces several physical challenges:
- Joint Stiffness and Muscle Soreness: Low estrogen exacerbates joint stiffness and delays muscle recovery, increasing the risk of injury.
- Bone Density Loss: Estrogen plays a key role in maintaining bone health. Long-term use of Anastrozole can lead to osteoporosis, making runners more susceptible to fractures.
- Fatigue: Hormone therapy often leads to chronic fatigue, which can sap the energy needed for high-intensity workouts.
For premenopausal women or those who cannot take aromatase inhibitors, Tamoxifen is commonly prescribed. While it doesn’t lower estrogen levels as drastically, it comes with its own set of challenges:
- Weight Management Issues: Some runners struggle with weight gain, which can affect speed and endurance.
- Hot Flashes and Mood Swings: These symptoms can disrupt training consistency and focus.
- Blood Clot Risks: Runners must remain vigilant about signs of thrombosis, especially during long-distance events.
Overcoming Physical Challenges
Despite these hurdles, it’s possible to maintain and even improve performance as a runner undergoing hormone therapy. Here are some practical strategies that have worked for me:
Prioritize Recovery
Joint stiffness and muscle soreness require extra attention to recovery:
- Incorporate low-impact cross-training activities like walking, swimming or cycling.
- Take rest days seriously and consider adding yoga or mobility exercises to your routine.
- Use supplements like glucosamine and chondroitin to support joint health. I like Pure Encapsulations’ formulas and have been taking them for years.
Focus on Strength Training
Building muscle and protecting bone density are crucial:
- Strength train at least twice a week, targeting major muscle groups and incorporating weight-bearing exercises.
- Use resistance bands or free weights to create a program tailored to your needs.
Adapt Your Running Routine
Lower energy levels may require a more flexible approach to training:
- Include more low-intensity runs and adjust your pace as needed. I love Matt Fitzgerald’s 80/20 running plans!
- Avoid overtraining by listening to your body and tracking how you feel after each session.
Support Bone Health Through Nutrition
Proper nutrition can mitigate some of the side effects of hormone therapy:
- Increase calcium and vitamin D intake to strengthen bones.
- Focus on anti-inflammatory foods like fatty fish, nuts, and leafy greens to reduce joint pain.
- Ensure adequate protein intake to aid muscle repair. (This is a must!)
Staying Motivated
The physical challenges of hormone therapy can also take a toll on mental health. It’s important to celebrate progress over perfection and find joy in small victories. Joining a community of fellow runners or cancer survivors can provide encouragement and accountability. Remember: thriving as a runner isn’t about how fast you go, but about showing up for yourself and embracing the journey.
Another way to stay motivated while running solo is to choose an audio-guided workout from my free collection, where you can pick up valuable running tips and stay engaged throughout your run. One runner recently told me the first one she listened to was “transformative“!
Every step forward is a testament to your resilience and strength. By understanding the effects of hormone therapy and making the right adjustments, you can continue to chase your running dreams while prioritizing your health and well-being.
Keep running to the beat!