HRT and running?

[Shy]

I hear a lot of folk saying HRT has made them feel weak or tired, being a distance runner it's a bit of a concern for me.
I know i'm going to loose muscle mass and slow down, but I don't want to come to a grinding halt.

There's also the question of form and centre of gravity as my body mass shifts.

Any transitioning runners here care to share their experiences? Running keeps me sane, so it's important for me to continue. I just want to prepare myself psycologically for change or any challenges I might have.

I guess my body will be going through a lot starting HRT, I'm worried about over-stressing things.

Thanks

shy

[Deborah]

I have run three marathons, my best was 3:32 in 2012, so I have run a lot.  Unfortunately, I had let myself fall out of shape during the year before I started HRT.  Since then I have started running again.

The biggest thing that happened to me was a decline in my red blood cell count.  This may have been partly due to four blood donations since last July.  I am now trying to recover that.

Beyond that though my running fitness no longer improves as rapidly as before and my average easy run pace, measured by heart rate, has declined by 1 1/2 minutes.  I also feel unable to train as hard as I used to although that might just be a mental thing since running used to be a primary coping mechanism for dysphoria.  I used to pretty much flog my body six days a week and still improve.  I am running six days a week again but not punishing myself nearly as much as before.

A couple of years ago I could push out a 6 min mile (max effort) after several months of training.  Now that's also around 1 1/2 min slower.

Complicating that too is my age.  Maybe some of all that is age related decline.

Form wise I have not noticed any change.  I run minimalist in sandals so that may have something to do with form consistency.

One good thing is that maintaining a lower body weight for running is easier than it used to be.  This seems to contradict the experience of others on HRT.  I do pay pretty close attention to my daily calorie balance to get that.  For a few months last year I quit paying attention to it and started gaining two pounds a week.  Left to my own devices I can eat a lot non stop, LOL.  Fortunately, at the start of that I was pretty skinny so even with a 21 pound gain I was still in normal BMI and bodyfat ranges (my avatar pic was taken around that high point).  Half of that gain is gone again since the beginning of the year leaving me in a pretty good place right now.

Beyond all that though I still enjoy it a lot, nothing hurts, and it still feels just as good as before.


It is better to be hated for what you are than to be loved for what you are not.
André Gide, Autumn Leaves

[kat69]

I'm not a big runner but I've already noticed that the weight loss I've seen on HRT has counter-acted some the strength loss (as in I can go longer, but I can lift less).

Anecdotally, a friend of mine who is also transitioning lost a significant amount of weight (40 lbs) during her first six months on HRT.  I have to admit she looks amazing, nice long thin legs, beautiful face, etc.  However, she was rather disappointed that she has had no breast development or fat redistribution.  Although I'm only a medical layperson (rather educated though), I could understand that if she was losing so much weight during a period where "development" requires resources (as in fat), that there was no fat left to develop into the breasts and curves she hoped for.

So I guess that it's all up to your expectations.  Most runners have low body fat, so if you maintain that through transition, I suspect you won't get those curves.  I started with some extra resources so I've seen breast development as I'm slowly losing weight (already lost 12 lbs in 2+ months on HRT).

[Shy]

I have run three marathons, my best was 3:32 in 2012, so I have run a lot.  Unfortunately, I had let myself fall out of shape during the year before I started HRT.  Since then I have started running again.

The biggest thing that happened to me was a decline in my red blood cell count.  This may have been partly due to four blood donations since last July.  I am now trying to recover that.

Beyond that though my running fitness no longer improves as rapidly as before and my average easy run pace, measured by heart rate, has declined by 1 1/2 minutes.  I also feel unable to train as hard as I used to although that might just be a mental thing since running used to be a primary coping mechanism for dysphoria.  I used to pretty much flog my body six days a week and still improve.  I am running six days a week again but not punishing myself nearly as much as before.

A couple of years ago I could push out a 6 min mile (max effort) after several months of training.  Now that's also around 1 1/2 min slower.

Complicating that too is my age.  Maybe some of all that is age related decline.

Form wise I have not noticed any change.  I run minimalist in sandals so that may have something to do with form consistency.

One good thing is that maintaining a lower body weight for running is easier than it used to be.  This seems to contradict the experience of others on HRT.  I do pay pretty close attention to my daily calorie balance to get that.  For a few months last year I quit paying attention to it and started gaining two pounds a week.  Left to my own devices I can eat a lot non stop, LOL.  Fortunately, at the start of that I was pretty skinny so even with a 21 pound gain I was still in normal BMI and bodyfat ranges (my avatar pic was taken around that high point).  Half of that gain is gone again since the beginning of the year leaving me in a pretty good place right now.

Beyond all that though I still enjoy it a lot, nothing hurts, and it still feels just as good as before.

Thanks Deborah

You've put my mind at ease. Calories is one thing I hadn't thought of, but makes sense you'll need fewer with less muscle mass.
I'm all about trails and endurance; also minimalist So speed isn't that important to me, but 330 marathon pace is none too shabby girl!.
I've alway been too, well um dysphoric to enter races. Seriously all that testosterone floating about at the start line just had me 'running for the hills'.
Funny how the dysphoria monster has kept us both fit though, not that i'd recommend it for 'coach of the year' award any time soon.

Happy trails

Shy

[Shy]

I'm not a big runner but I've already noticed that the weight loss I've seen on HRT has counter-acted some the strength loss (as in I can go longer, but I can lift less).

That's good to here Kat Distance is my thing, never been into weights other than bodyweight exercises. So seem like it's all going to be fine. Seriously, this is one thing I was really worried about as I need my weekly dose of running endorphins.

Thanks for the insight, it's put a my mind at rest.

shy

[Veda]

My plan is to start with a roller ski workout.  I was an avid cross country skier and roller skis are the closest I can get in a warm climate.  It gives a good aerobic workout for upper and lower body with emphasis on the lower body (good for the booty).

As far as fat distribution: What I have learned is that to change to the female distribution one first has to burn off all the fat from the male locations and then replace it in the female locations.

My plan is to start the fat burning exercise and eat high fat foods with a good cholesterol content; like cheese, nuts and fish.  Also, foods high in protein, which is needed for breast growth, the above foods are good, and adding a high protein snack bar will help.

[Deborah]

Funny how the dysphoria monster has kept us both fit though, not that i'd recommend it for 'coach of the year' award any time soon.

Happy trails

Shy

I know.  It made me fast enough to do pretty well in all the local races.  It also eventually made me badly over trained to the point I had to stop everything for months to recover.



It is better to be hated for what you are than to be loved for what you are not.
André Gide, Autumn Leaves

[RobynD]

I have resumed running ( i had been down to basically brisk walking and some biking) and with it weight loss in the last several months. Nothing fell off the cliff for me. Like Deborah, the training is harder and recovery a bit slower but that is ok with me.

I have noticed that i don't heat up as quickly or sweat as much as compared to before HRT and that is a good thing.

[ainsley]

I have noticed my times are slower, harder to attain, and the conditioning takes longer to return after time away from running, from years of HRT.  I also had voice surgery (glottoplasty/chondroplasty/cricothroidApproximation) and cannot pass air as easily as before, either.  I noticed the more restricted windpipe access on my first run after voice surgery.  I also have full C cup breasts to deal with in runs.  In short, I feel like I run like a girl.  Not in a bad way, or demeaning way, but I am dealing with female attributes and it affects me accordingly.  I am actually happy to be in the female category for official races because I feel like they needed to be there for me and it is not a one-to-one competition with males.  I just do not run like I used to with male breathing structures and male hormones.

[Mirya]

I've alway been too, well um dysphoric to enter races. Seriously all that testosterone floating about at the start line just had me 'running for the hills'.

How about this race then?
http://www.runlikeadiva.com/

Nothing but estrogen in those races.    I'm an avid runner myself, and I'll be running in the 5K Divas race in Chicagoland with my friends in 2 months!

[SadieBlake]

I've always only trained for endurance and have been glad that a year into HRT with effective feminine levels I'm just as strong today as before starting. I can rock climb as hard, u blow glass and I'm able to lift work as heavy as I did a year ago swim a mile at exactly the same pace I did when I was last in triathlon shape (5 years ago) etc, etc.

I'm sure I'll be just as slow a runner as I always was if I decide to return to that :-).

[TechGirl]

I've been following a blog of a runner who transitioned fully mtf. She is VERY detailed about her transition and running experiences.

http://www.entirelyamelia.com

Hope the site helps.

[JillianC]

I really like Amelia's blog as well. She's one of the few public transgender individuals I can relate to.

[Shy]

Thanks for all the advise and links ladies
Seriously, it's help to put my mind at rest about HRT as running is my passion. I really have no more clouds hanging over me preventing me from moving forward. Just a waiting game now for my appointment to come through so runnings going to help take the edge off that. Patience, on foot in front of the other, I'll get there.

Happy trails,

shy

[KayXo]

I think it will depend on hormonal status. If your T levels drop very low, like low female range or below (measure free Testosterone and take into account any blocking from anti-androgens), then you might suffer, depending on your genetic predisposition. Premenopausal women will typically have more T than us, post-op because they still have their ovaries producing some T. Estrogen might help with endurance, keeping the heart healthy and pumping and use fat for energy if needed whereas progestogens might make this harder as they make the body hold on more to fat.

My 2 cents.

[Shy]

I think it will depend on hormonal status. If your T levels drop very low, like low female range or below (measure free Testosterone and take into account any blocking from anti-androgens), then you might suffer, depending on your genetic predisposition. Premenopausal women will typically have more T than us, post-op because they still have their ovaries producing some T. Estrogen might help with endurance, keeping the heart healthy and pumping and use fat for energy if needed whereas progestogens might make this harder as they make the body hold on more to fat.

My 2 cents.

Possible links to oestrogen and endurance is music to my ears I tend to run fasted and prefer to burn fat as fuel instead of munching on carbs, so there may be some issues there. I suppose I won't really know until I get my prescription how my body's going to react, I'm sure it will add a different dimension to my runs. Thanks for your 2 cents KayXo:)

[Deborah]

I tend to run fasted and prefer to burn fat as fuel instead of munching on carbs, so there may be some issues there.

I'm sure you know this but if anyone else reads it you can train your body to burn predominantly fat regardless of your hormonal levels.  It's all about building a giant aerobic capacity and then exercising at an intensity where fat can supply half or more of the energy.  It's not particularly complex but it is specific and does take a long period of unbroken training. 

The reward is tireless legs, a faster pace at the same intensity, and a fat burning machine that burns increased levels of fat over carbs all day long.  Weight control then becomes very easy even while consuming fairly prodigious amounts of food.

The only down side is the time commitment and the reality that those prodigious quantities of food tend to stick around if one stops training.

Having said all that, I have read that women do have an advantage in fat produced energy at ultra marathon distances.


It is better to be hated for what you are than to be loved for what you are not.
André Gide, Autumn Leaves

[Lucie]

On the matter of fat burning versus carb burning a useful reading is "The art and science of low carbohydrate performance" from J.S. Volek (PhD, RD) and S.D. Phinney (MD, PhD).

[Deborah]

On the matter of fat burning versus carb burning a useful reading is "The art and science of low carbohydrate performance" from J.S. Volek (PhD, RD) and S.D. Phinney (MD, PhD).

Thanks for that.  It was free to read with Amazon Unlimited so I just downloaded a copy.  I'm looking forward to learning something new.



It is better to be hated for what you are than to be loved for what you are not.
André Gide, Autumn Leaves

[Deborah]

Here is another really good and very long book I've read before.  Dr. Phil Maffetone's "Big Book of Endurance Training and Racing".

It contains an extensive section on nutrition and shifting your body's metabolism to reduce its reliance on carbs and burning more fat.


It is better to be hated for what you are than to be loved for what you are not.
André Gide, Autumn Leaves