We're told that sleep is one of the most important things we can do for our health, recovery, and running performance. Eight hours. Consistent bedtimes. More deep sleep. Better sleep scores.

But what happens when life has other plans?

Ashley hasn't slept through the night in more than two years, thanks to two little kids. Trax is navigating early-morning wakeups, night sweats, and the sleep disruptions that come with perimenopause. And both are wondering: Are we actually getting enough sleep, or have we just gotten used to being tired?

This week, we're tackling sleep from three very different perspectives.

First, Dr. Shelby Harris, a clinical psychologist specializing in behavioral sleep medicine, explains why women's sleep changes as we age, when poor sleep deserves medical attention, and why trying too hard to sleep can actually make things worse.

Then, two-time Olympian Molly Huddle gets refreshingly candid about motherhood, fractured sleep, and accepting that she can't train or recover the way she once did. She's still racing, still finding joy in running, and learning that sometimes showing up with what you've got is enough.

Finally, champion mountain runner Grayson Murphy shares what happened when her nine-hour sleep routine collided with new motherhood, how sleep deprivation affected her workouts, and why she's now training based on what she can recover from rather than how much she can do.

Along the way, we talk sleep trackers, caffeine, co-sleeping, perimenopause, training through exhaustion, and the pressure to optimize absolutely everything.

Because yes, sleep matters. But maybe getting a little less anxious about getting it perfect matters, too.

In this episode:

• Why women's sleep changes with age and hormones
• What to do when you wake up at 2 a.m. and can't fall back asleep
• Whether sleep trackers are helping or making things worse
• How to adjust training when you're not recovering well
• What two elite runners have learned about motherhood, sleep, and athletic expectations
• Why one bad night doesn't have to ruin your next race
• When to seek professional help for ongoing sleep problems

Still Running is a podcast for women runners who are still figuring it out. Hosted by Ashley Arnold and Rebecca Trachsel. Visit stillrunningpod.com for more!

Poor sleep. Slower recovery. Mood changes. A body that suddenly feels unfamiliar. It must be perimenopause, right? Not necessarily.

Ashley and Trax talk with Dr. Kate Ackerman, sports medicine physician, endocrinologist and co-founder of the Women’s Health, Sports and Performance Institute, about why perimenopause can be especially difficult to identify in runners. Its symptoms can overlap with underfueling, RED-S, iron deficiency, thyroid issues and the cumulative stress of training and life.

Strength coach Gaggi DeStefanis explains why lifting matters as women get older and offers a manageable way to begin. Then professional ultrarunner Amanda Basham shares what happened after she was diagnosed with early perimenopause at 36, why she began questioning whether that explained everything, and how eating more, addressing her anxiety and taking training one day at a time helped her run her best UTMB yet.

This episode is about looking beyond an easy diagnosis, supporting the whole athlete and remembering that you do not need every answer before you can begin feeling better.

Learn more at stillrunningpod.com.
And use code STILLRUNNING10 to get 10% off your next Altra purchase.

Does turning 40 mean your fastest running years are behind you—or can women continue getting stronger, more durable and even faster as they age?

Ashley and Trax confront their own questions about aging, ambition and how long they can continue chasing big goals. They talk with masters runner Jenny Hitchings, who ran a lifetime-best marathon at 59; 82-year-old record-setting runner Jan Holmquist; and exercise physiologist Dr. Susie Reiner.

Together, they explore what really changes in our bodies as we age, what can still improve and why longevity may require more intentional training, fueling and recovery—but not less ambition.

The takeaway: Aging may change how we train and measure progress, but it doesn’t mean our best years are automatically behind us.

Find complete show notes and guest resources at stillrunningpod.com.

Still Running is presented by Altra and supported by founding partner Fleet Feet. Still Running listeners receive 10% off at Altra with code STILLRUNNING10.