Your bone density matters more than your pace.

If you want to run strong (and more importantly live strong) at 50, 60, and 70, your bones need just as much attention as your VO₂ max. Let’s talk about how to protect your bone density through training and nutrition.

What Happens After 40

After age 40, women begin to lose bone density at a faster rate. During perimenopause and menopause, that process accelerates due to shifting estrogen levels.

Estrogen is protective for bone. When it declines, bone breakdown can outpace bone building.

Here’s what surprises many runners:

Distance running alone is not enough to maintain bone density.

Yes, running is weight-bearing. Yes, it’s powerful for cardiovascular health. But repetitive forward motion at the same intensity doesn’t provide the high-load or varied impact stimulus bones need to grow stronger.

Mileage alone won’t protect your skeleton. Keep reading for my Top 5 Tips for bone health. 

1. Lift Weights (Non-Negotiable)

Bones adapt to load.

If you want stronger bones, you have to challenge them with resistance.

Aim for strength training 2–3 times per week. Elyse's favorites are:

• Squats
• Bench press and overhead press
• Lunges
• Step-ups
• Core work, planks and side planks
• Push-ups

Start with body weight exercises and gradually add weight. You never want to jump into lifting heavy until you’re ready. 

2. Jump Around

Bones love impact — especially varied impact.

Add short bursts of jumping and multidirectional movement to your week:

• Box jumps
• Jump rope
• Lateral hops
• Single-leg hops
• Jump squats
• Running variety: trails, hills, short sprints

Even 20 jumps, 2–3 times per week, can stimulate bone-building adaptations.

If you’ve had a stress fracture, ease in under guidance. But don’t fear impact — appropriate impact is medicine for bone.

3. Eat Enough (Yes, Really)

This is the one that gets overlooked most often. Chronic under-fueling is one of the biggest risk factors for bone loss in active women.

Low energy availability leads to:

• Increased cortisol
• Decreased estrogen
• Reduced bone strength

If your mileage increases and your periods become irregular or disappear, that is not something to ignore. 

Your body is telling you it does not have enough resources to support both training and basic physiological function — including bone maintenance.

Food is not optional for performance. It is foundational. 

4. Protein Is Important (But So Are Carbs and Fat)

Yes protein matters to your bones.

But not at the expense of cutting carbs or healthy fats. You need all the macros working together.

Instead of obsessing over numbers, focus on incorporating high-quality protein into all meals and snacks — paired with complex carbohydrates and healthy fat.

And if you’re relying on ultra-processed bars and shakes to hit protein targets, you may be missing out on key micronutrients.

Protein-rich whole foods include:

• Nuts, pumpkin seeds, nut butter
• Yogurt and cheese
• Eggs
• Chicken and beef
• Tofu and tempeh
• Beans and lentils
• Whole grains like oats, sorghum, quinoa, and farro
• Fish, canned tuna, sardines

We believe in minimally processed food because it delivers more than macros — vitamins, minerals, antioxidants, phytonutrients, fiber and the building blocks your body actually uses.

5. Don’t Ignore Calcium + Vitamin D

Calcium provides structural support for bones. Vitamin D helps your body absorb it.

Food first:

• Yogurt
• Aged cheeses like Parmesan
• Sardines
• Tofu and tempeh
• Leafy greens
• Almonds

And sunshine — though many people still require a vitamin D supplement, especially in winter months.

Supplements can help fill gaps. But they don’t replace adequate fueling.

Red Flags Runners Shouldn’t Ignore:

• Stress fractures
• Frequent “bone stress” injuries
• Irregular or missed periods
• Chronic dieting
• High mileage combined with minimal strength training

Strong Bones = Strong Miles

Build the kind of strength that carries you across finish lines — and through decades.

Save this.

Share it with your running partner.

Then go make a snack.

And start lifting this week.

Your 60-year-old self will thank you.

Learn More: Watch Nourish Strong with Dr. Amy (This was our most popular class of all-time. In case you missed it, you can still purchase the recipes and recording.)