Dr. Sandesh Pandit

Sandesh Pandit

Sports Medicine doctor, marathon runner, I help women over 40 run better for life with evidence-based data.

  1. 10h ago

    Iron Deficiency in Women Runners Over 40 (It’s Not Aging)

    What if the reason your easy runs feel so hard has nothing to do with turning 40? Up to 35% of female distance runners are dealing with low iron, and most standard blood work is not designed to catch it until the problem is well underway. This episode uncovers why women runners over 40 face a perfect storm of iron loss, and why the ferritin number most runners never check could be the key to getting their pace back. There is also a critical warning about when low iron should never be brushed off as simply a side effect of training. From a surprising craving that hints at deficiency to the exact timing that makes or breaks an iron supplement, this conversation will change how you think about fatigue on the road. If you have been quietly accepting tired as the price of getting older, this is the episode to hear before your next race. Key Takeaways Why 15 to 35% of female athletes have low iron, and how it progresses through three stages long before hemoglobin dropsHow heavy periods, perimenopause, foot strike, sweat, and gut bleeding combine to drain iron stores in women runners over 40The hepcidin spike after hard training and why taking iron right after a run barely worksWhy low iron in women over 40 must be investigated for digestive tract causes, including colon cancerEarly warning signs to watch for, from unexplained fatigue and brain fog to restless legs and chewing iceThe three blood tests every regular runner should check yearly (CBC, ferritin, and transferrin saturation)A practical plan covering food sources, absorption tips, fixing heavy periods, and safe supplementation with a doctor ---------------------------- 👉Free Recovery Smoothie Recipe: https://runnersmoothie.com/ 👟 Free Running Shoe Guide: https://modernrunnershoes.com/ ---------------------------- Follow Me On: 📸 Instagram: sandesh_pandit78 📘 Facebook: sandesh.pandit1

  2. Aug 14

    Stop Using Light Weights If You Want to Run Faster

    Your resistance bands and five-pound dumbbells might be the reason your running has stalled. After 40, the body quietly starts losing the exact muscle that powers a strong finish and shields the joints from impact, and running alone cannot stop it. This episode breaks down why light strength work barely moves the needle for runners over 40, and what the research says actually does. It also tackles the “I don’t want to get bulky” fear head on and shares a cautionary story of a runner who went heavy too fast. If you want to run faster, stay injury-free, and keep running for decades, this is the strength conversation you need to hear. Key Takeaways Why bands, body weight circuits, and core work aren’t real strength training for runners over 40Endurance muscle vs. speed muscle, and the one that disappears first after 40How perimenopause turns gradual muscle loss into a steep cliffHow heavy lifting improves running economy and race times without extra milesThe truth about bulking up and the injury protection that only comes with consistencyA safe four phase, six month plan to build up to heavy liftingThe “two for two” rule for adding weight, plus five dos and five don’ts ---------------------------- 👉Free Recovery Smoothie Recipe: https://runnersmoothie.com/ 👟 Free Running Shoe Guide: https://modernrunnershoes.com/ ---------------------------- Follow Me On: 📸 Instagram: sandesh_pandit78 📘 Facebook: sandesh.pandit1

  3. Aug 7

    The 4 Training Shifts That Make You Faster After 40

    The training habit quietly holding back most runners over 40 is not speed or distance, it is sameness. Logging the same comfortable miles at the same effort feels productive, yet it keeps the body stuck in a “gray zone” that never forces real improvement. This episode lays out a practical, research backed playbook for getting faster after 40 by running less but training smarter. It follows the story of a 46 year old runner who broke a three year plateau after cutting her running volume, and the result is genuinely surprising. Along the way, it covers the overlooked exercises that protect the body while chasing new speed. If your times have stalled and you have started to accept “this is just my speed now,” this one is worth a listen. Key Takeaways Why the moderate “gray zone” stalls progress and how polarized training fixes itOne weekly hard session: Norwegian 4x4 intervals, 400 meter repeats, or hill repeatsStrength training as a speed tool, plus why women over 40 may gain the most from itShort plyometric drills that teach muscles and tendons to work like a springThe three minute Nordic hamstring curl that may cut hamstring injury risk by up to 70%When to get a cardiovascular check before adding high intensity workA real 10K turnaround of over four minutes, and a simple four shift recap to start Monday ---------------------------- 👉Free Recovery Smoothie Recipe: https://runnersmoothie.com/ 👟 Free Running Shoe Guide: https://modernrunnershoes.com/ ---------------------------- Follow Me On: 📸 Instagram: sandesh_pandit78 📘 Facebook: sandesh.pandit1

  4. Jul 31

    You CAN Get Faster After 40 (Here's Why)

    Your slower splits might have nothing to do with your age. For runners over 40, the fear of an inevitable decline often speaks louder than the actual numbers, and the real story is far more hopeful. This episode digs into what aerobic decline truly looks like after 40, why so many runners mistake lost structure for lost ability, and what research reveals about women who start training with intention in midlife and beyond. A real patient story shows what nine months of smart training can unlock, even for someone convinced her best days were long gone. There is also an honest look at the mental side of running, from the ghost of your younger self to the slow, steady way confidence gets built. If you have quietly wondered whether you are just managing the decline, this one is for you. Key Takeaways Why aerobic decline after 40 is only about 1% per year, and why most recreational runners have never reached their ceilingHow detraining and lost structure, not aging, explain most of the slowdown runners feelWhat studies show about women in their 40s setting lifetime personal records after just 12 weeks of structured trainingWhy menopause changes the terrain without closing the road, plus what the Generation 100 study found about high intensity training in women in their 70sA patient story of a runner who beat her lifetime half marathon best by seven minutes at 44Escaping the comparison trap and building confidence one workout at a timeWhy women may have an inbuilt durability advantage in marathons and ultras ---------------------------- 👉Free Recovery Smoothie Recipe: https://runnersmoothie.com/ 👟 Free Running Shoe Guide: https://modernrunnershoes.com/ ---------------------------- Follow Me On: 📸 Instagram: sandesh_pandit78 📘 Facebook: sandesh.pandit1

  5. Jul 17

    The Truth About Nutrition for Women Runners Over 40

    Doing everything right and still gaining weight, losing pace, and dragging through recovery? After 40, the rules of fueling quietly change, and most runners never get the memo. Registered dietitian, marathoner, and lifting enthusiast Karina Rosser, RDN, LDN, unpacks why the old playbook stops working once hormones start shifting, and what to do about it. From fueling long runs to protecting muscle and bone, this conversation challenges some of the most common beliefs runners hold about food. There is also an honest look at reverse dieting, GLP-1 medications, and the hydration curveballs perimenopause throws on the road. If under fueling has ever cost a run, a race, or a recovery, consider this the permission slip to start eating like the athlete you are. Key Takeaways Why hormonal shifts in perimenopause and menopause change muscle mass, fat storage, and energy (and why the metabolism is not actually broken)Fueling ahead of hunger and thirst, with practical carb targets before, during, and after long runsDaily protein, calcium, and vitamin D targets that protect muscle and bone for runners over 40How to lose weight without sacrificing pace, and when to switch to maintenance before race dayWhat reverse dieting can and cannot do for runnersHydration and electrolyte strategies for hot flashes, heavier sweating, and runners on GLP-1 medicationsGrab and go meal prep staples for busy schedules, plus the one habit that makes it all stick ---------------------------- About Karina Rosser, RDN, LDN Registered/Licensed Dietitian & Health Professional Karina has been a virtual dietitian for over 12 years and has coached 3,000+ clients across sports and performance nutrition, weight management, muscle building, menopause, and GLP-1 nutrition coaching. She's also a busy mom of two, a marathon runner, and a lifting enthusiast. Connect with Karina Instagram: @karinarosser_rdnFacebook: Karina RosserWebsite: www.krnutritionandhealth.com ---------------------------- 👉Free Recovery Smoothie Recipe: https://runnersmoothie.com/ 👟 Free Running Shoe Guide: https://modernrunnershoes.com/ ---------------------------- Follow Me On: 📸 Instagram: sandesh_pandit78 📘 Facebook: sandesh.pandit1

  6. Jul 10

    Stop Trusting Your Watch (Here's What Actually Predicts Recovery)

    Your smartwatch may be reading only the first chapter of your recovery story. Every morning, runners glance at a readiness score and decide whether to train or rest, yet that single number captures just one or two of the ten signals the body is constantly sending. This episode uncovers the overlooked markers hiding in plain sight, from a simple self check that takes only 30 seconds and predicts injury almost as well as a blood test, to the lab values that explain why recovery suddenly feels slower after 40. It also reveals why a low HRV reading in midlife may have nothing to do with overtraining. For women navigating perimenopause and men over 50, the hidden influence of hormones could change how every other number makes sense. Tune in to build a complete recovery scorecard and discover how to keep running strong for decades. Key Takeaways Why a watch’s recovery score can tell you something is off, but never whatThe Hooper Index: rating sleep, stress, fatigue, and muscle soreness from one to five to flag injury riskResting heart rate trends, sleep quality, and the seven day HRV average as reliable everyday signalsThe 10% rule for single run spikes and how ignoring it raises injury rates by 64 to 128%Blood markers worth checking: CRP, creatine kinase, cortisol, and lactate clearanceHow declining estrogen and low testosterone shift every recovery marker for runners over 40 and 50The three tier recovery system: daily checks, weekly trends, and a lab based safety net ---------------------------- 👉Free Recovery Smoothie Recipe: https://runnersmoothie.com/ 👟 Free Running Shoe Guide: https://modernrunnershoes.com/ ---------------------------- Follow Me On: 📸 Instagram: sandesh_pandit78 📘 Facebook: sandesh.pandit1

  7. Jun 26

    STOP Running 5 Days a Week After 40 (Here's What Works)

    What if running fewer days a week is the very thing that makes you faster? For runners over 40, piling on more miles can quietly backfire, leaving you slower, more tired, and wondering why all that effort isn’t paying off. This episode uncovers why recovery is not laziness but the place where real fitness gains are made. Hear the story of a 51 year old runner who cut her training in half and got faster within four weeks. Discover what recent research reveals about training frequency, and the one ingredient that separates progress from wasted effort. If you’ve ever felt guilty about a rest day, this conversation might change how you train for good. Key Takeaways Why recovery after 40 works differently, and why it shifts even faster for womenThe hidden cost of running five or six days a week on tired legsA real runner’s turnaround: faster pace, lower resting heart rate, and better sleep on just three daysWhat a 2025 study found when comparing two versus four training days per weekThe three day running plan, with a specific job for each sessionWhy intensity, not frequency, is what keeps your VO2 max and endurance intactHow consistency and showing up beat perfect training plans ---------------------------- 👉Free Recovery Smoothie Recipe: https://runnersmoothie.com/ 👟 Free Running Shoe Guide: https://modernrunnershoes.com/ ---------------------------- Follow Me On: 📸 Instagram: sandesh_pandit78 📘 Facebook: sandesh.pandit1

  8. Jun 11

    Running Plan For Busy Women Over 40 From A Doctor Who Runs Marathons

    What if the time you’ve been waiting for to start running again is never going to come? For busy women over 40, life doesn’t calm down, it only gets smarter or messier depending on the plan you have. This episode reveals the minimum effective running schedule built to fit inside a chaotic, overbooked life, not around it. You’ll hear how a full-time working mom with zero family support found her way back to running in pockets of time she didn’t know she had. The research on how little running it actually takes to change your health might surprise you. If you’ve ever felt that exercise is selfish or out of reach, this one is for you. Key Takeaways Why time isn’t the real barrier for midlife women, and the mindset shift that keeps active women goingHow as few as two running sessions a week can deliver meaningful heart and longevity benefitsA real patient story of finding hidden time pockets inside a packed weekA complete weekly schedule of four runs, two strength sessions, and one true rest day (about 2% of your week)Why strength training is essential injury insurance for runners over 40Three research backed strategies to protect your schedule when life gets in the wayWhy caring for yourself is structural, not selfish ---------------------------- 👉Free Recovery Smoothie Recipe: https://runnersmoothie.com/ 👟 Free Running Shoe Guide: https://modernrunnershoes.com/ ---------------------------- Follow Me On: 📸 Instagram: sandesh_pandit78 📘 Facebook: sandesh.pandit1

See All (16)

About

Sports Medicine doctor, marathon runner, I help women over 40 run better for life with evidence-based data.

Information

  • Creator
    Sandesh Pandit
  • Years Active
    2026
  • Episodes
    16
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Sandesh Pandit
  • Show Website
    Dr. Sandesh Pandit