This morning, I ran Newport Riverfront parkrun with some of my wonderful Cowbridge Moovers and I came home with an unexpected 5km personal best of 26:34.
I’m 48 years old (and no, I wasn’t wearing go-faster carbon-plated trainers!) and it took me completely by surprise. I haven’t been training specifically for speed or chasing faster times in my runs… I run because I love it, not because I’m trying to compete. I don’t really have that competitiveness in me (unlike my husband who was first finisher!).
And that’s exactly why it meant so much. Because it wasn’t forced. It wasn’t pressure. It was simply a reflection of the foundations I’ve been building quietly in the background.
We’re so often told a story about ageing – that strength fades, energy disappears, aches become your “new normal”, and slowing down is simply what happens next.
But that hasn’t been my experience. And today was proof.
I haven’t achieved this by pushing harder or running myself into the ground. In fact, it’s been quite the opposite. I’ve been training smarter. I’ve been listening more carefully. I’ve been nourishing my body, supporting my nervous system, and working with myself rather than against myself.
What has made the biggest difference hasn’t been one magic workout or one perfect plan. It’s been a combination of simple but powerful foundations. All the things that support your body for the long run:
- Strength training: I lift in the gym once a week to keep my body strong and supported as I age
- Core + posture work: I prioritise deep core strength, alignment and stability – the kind of strength that carries into everyday life and functional movement.
- Mobility + stretching: I keep my body moving and as flexible as it can be (I’ve never been very flexible – even as a child – so try to keep what I have)
- Food without obsession: No calorie counting, no scales in the house, and I genuinely have no idea what I weigh. I use an 80/20 approach – 80% balanced, nutritious, homemade food, and 20% includes the things I enjoy like chocolate, cake, crisps, wine… because life is for living
- No “good” or “bad” food: I never label food that way. I simply know what nutrition my body needs and when giving it the fuel it needs
- Sleep: I protect 7-9 hours of sleep every night to allow my body to heal, repair and recharge.
- Stress reduction: I’ve completely changed my pace of life – from 100mph to more like 10mph
- Breathwork + nervous system regulation: I use my breathing intentionally to calm my body, regulate my nervous system, and reconnect with myself
- Listening to my body: When I need rest, I rest. I don’t force it. I don’t push through. I change plans if I need to, I say no more often, and I’m learning to respond to life differently. I follow my gut instinct instead of the constant “shoulds” and “musts” in my head.
And I also want to share something real… because this weekend didn’t actually start off feeling positive.
On Friday morning I woke up to an unexpected period, and it was unusually heavy and painful. I felt so uncomfortable that I cancelled my Cowbridge Moovers run meet-up and stayed in bed with a hot water bottle, working quietly on my laptop.
And honestly… I’m proud of that decision.
Because “old Rhi” would have forced herself to go anyway. Old Rhi would have pushed, overridden her body, and carried on regardless.
But this version of me listens. This version of me honours my body and respects its signals, instead of battling against them with a stubborn head and a never-ending to-do list.
And what’s amazing is how quickly things can shift when we give our bodies what they need.
That same evening, I hosted my first ever live online webinar on my own inside Thrive Tribe (tech and all) and I was so proud that I figured it out, overcame the fear, and just did it.
Then the next morning… I ran parkrun and got a 5km PB.
And that is exactly why I’m sharing this.
And I’m sharing this because I genuinely believe this stage of life can be different for us.
Perimenopause and menopause are a big chapter – so why not make it one where we feel strong, supported and more ourselves than ever?
I’m choosing to move, nourish myself, rest when I need to, and keep doing the things that make me feel alive – living with more joy and less pressure.
At 48… I’m not slowing down.
I’m thriving.
And I want that for you too!