HRT and Running

[Katie V]

I understand that there will be a loss of strength on HRT.  The question I have for those going through it is, what is the effect on running?  Do you see a drop off in your times or struggle more with what used to be relative easy runs?  I've been running quite a bit in the past year (really helping with the weight loss) and have been doing 10K and half marathons.  I have goals for each run and have been improving my times and just wanted to know if I should expect my times to go the other direction if I go on HRT.

[Deborah]

The common wisdom about loss of strength is wrong.  You can build strength and get a lot stronger on HRT.  The exception to that would be if you were a high level weightlifter or on anabolic steroids to begin with. 

For running you can expect your aerobic capacity to drop some and your running times to increase.  This is due to a drop in red blood cell count on HRT.  The change is normally around 10 to 20 percent so you can still expect to run well, if only a little slower.

I am a runner also and have experienced this drop off.  To try and compensate I have been doing a lot of powerlifting to see if leg strength can compensate.  So far it's hard to tell because I'm tired all the time but my running does seem to be progressing incrementally.


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[Maddie86]

my times have slowed down a lot but there are a lot of variables to include. I think I was at my peak strength back in July, which is also when I started HRT. I had my fastest times in July and August and then I slowed down for a bit in September but I had a few really good times where I came close to beating my records. I started working out back in February but I started slow, I actually got tendonitis in April when I tried jogging for the first time, so I went back to walking for a while. I was jogging again by May or June and kept pushing myself from there. After HRT I don't think I lost strength, I could still lift things pretty easily, but I didn't have as much energy. I could spend all day at work lifting at a slow pace and be fine, but an hour of cardio was harder on me. Over the summer I had a job where I was constantly moving all day, then I got a different job in september where I was still lifting but it was slower paced, and I think the slower pace may have gotten me a little out of shape. I also noticed that my running style has changed since starting HRT, and it was totally unintentional. I used to be lighter on my feet, more spring in my step, when I jogged it was almost like I was taking light leaps with each step. now I keep my arms tucked in tighter and I take shorter steps

[ainsley]

I understand that there will be a loss of strength on HRT.  The question I have for those going through it is, what is the effect on running?  Do you see a drop off in your times or struggle more with what used to be relative easy runs?  I've been running quite a bit in the past year (really helping with the weight loss) and have been doing 10K and half marathons.  I have goals for each run and have been improving my times and just wanted to know if I should expect my times to go the other direction if I go on HRT.

Yes, my runs are not as easy, my times are not as good, and it is not as easy to build strength.  However, that is typical for a girl with no testosterone.  My T levels are nil and my E and P levels are high, so it is par for the course.  I also have breasts which changed my run posture and gait somewhat.  I really look at my times compared to women only now.  And I am happy with those times in that category. 

[AnamethatstartswithE]

I'm only 4 months in, and what I've noticed is that when I try to do speed work, I average roughly the same as before, speed wise, but it's a more even pace, instead of starting really fast and slowing up. The biggest change I've seen is that recovery from a hard run really takes a long time. I used to have wolverine healing, so that has been a bit difficult for me.

[Kc1058]

This is definitely a concern of mine.
I was at a personal best in 2012, then I was injured and off my feet for 9 weeks (bilateral ankle fractures). My range of motion decreased etc.
Anyhoo- I was giving thought to this exact issue, how times and what not would be affected by HRT.
I run and bike, so once started I'm going to have to start a baseline and track from there.
Good topic. Thanks for starting it. [emoji1379]‍♀️


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[ainsley]

I ran in a timed 5k 6 months after srs:

Gender: F
Age: 48
Gender Rank: 29th out of 634
Age Group: 40-49
Age Group Rank: 5th out of 124

Those are the stats I care about.  I do not compare myself to my previous sex/gender category (except the age group rank ).  I refuse to because it is unrealistic to without testosterone.

[Katie V]

Looking at the results of my last half marathon, my time as a guy would've been 28th out of 241 in the women's in the same age group.  So it's not like I am dominating the women as a guy but I just want to keep up.  I'm sure it's like everything else with HRT and takes time to get used to it.

[Megan.]

I noticed a drop in my run pace,  but I was focusing on bike and swim at the same time,  which both came on nicely.
I think MTF HRT can certainly impact VO2-max, so heavy aerobic stuff like running.

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[Jessica]

Before hrt my fastest 10k was 45 min.  Just ran the rock and roll 10k in Las Vegas at did it in 59.
But then again there were those shots of tequila along the way.

🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️ Jessica

[Deborah]

I think MTF HRT can certainly impact VO2-max, so heavy aerobic stuff like running.

The formula for VO2max is millilitres of oxygen per kilogramme of body weight per minute (ml/kg/min).

Since the ability to process oxygen will decrease with a decrease of red blood cells VO2max will get smaller.  However, since it is calculated per kg of bodyweight this decrease might be partially or fully offset by losing weight.

If one is highly fit with low bodyfat at the beginning then since there is little to lose VO2max will likely decline.  If one has some fat to lose and they lose it then maybe VO2max will remain fairly constant.

I'm not sure that losing muscle will give that same benefit since although bodyweight will get smaller the amount of muscle using the oxygen gets smaller also.



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[ainsley]

The formula for VO2max is millilitres of oxygen per kilogramme of body weight per minute (ml/kg/min).

Since the ability to process oxygen will decrease with a decrease of red blood cells VO2max will get smaller.  However, since it is calculated per kg of bodyweight this decrease might be partially or fully offset by losing weight.

If one is highly fit with low bodyfat at the beginning then since there is little to lose VO2max will likely decline.  If one has some fat to lose and they lose it then maybe VO2max will remain fairly constant.

I'm not sure that losing muscle will give that same benefit since although bodyweight will get smaller the amount of muscle using the oxygen gets smaller also.



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Top all of that off with VFS, which makes your airway through your cords smaller, and you will feel it.  I can testify!