Women’s running issues are not usually discussed. There are many hurdles that women have to face when it comes to running and the exercises that go with it. Examples of these are menopause, menstruation, and pregnancy. These are part of the reality that female athletes have to face day in and day out. There are many minor issues as well that women runners need to address or at least be aware of for them to stay healthy and be well protected from possible untoward circumstances:
Running Shoes
There are running shoes that are meant for men while there are those that are designed for women. Men’s feet tend to be extra wider on the forefoot and the heels. Shoe manufacturers take note of this when they make different shoe designs and sizes. There are some women though who feel comfortable running in men’s shoes. And the thing with shoes is that there are no hard fast rules to follow.
Special Women’s Clothes for Running
Those clothes that are said to be meant for running can be quite expensive for you. Manufacturers also seem to think that most women wear crease pink and that they are of size 8 or 10. You can actually run while wearing an oversized jersey on top of a pair of good quality leggings. You can aim for the crop top and the lycra shorts as your ultimate goal.
High Quality Sports Bra
When it comes to running, the best investment you can buy is a sports bra, and there are many of them found in the market. Your breasts can move as much as 12 cm in any direction when you do exercise. That’s why you need a good lateral and vertical support because these movements can end up in chafing and ligament damage. Due to its significance it helps if you have yourself measured professionally and that you spend enough time choosing the right sports bra.
It’s high time you look into major women’s issues too before you can say that you are protected completely.
Safety during the Run
Feeling safe when you are on a run can be a huge issue for women more than men. Women have to be street smart and should use their common sense all the time. It’s better to run in an area which is familiar to you. Don’t forget to bring your mobile phone. It’s also good to tell someone what your running route is and how long it will take for you to complete it. It is also a great idea to join a group of other women when you run. This can make you safer and at the same time motivated to continue your running exercise. Women runners may also become your counsellors, confidantes, and coaches.
Loo Breaks
It’s always a major issue for women when they have to take a pee during a run. You need to choose a route that has public toilets along the way or perhaps some establishments that will allow toilet use. The last resort is the stop and squat method. You have to be extra careful of the bushes and the nettles.
The Use of Headphones
Wearing headphones while running may be a running hazard for anyone, not only women. You won’t be able to hear cars, bicycles, and even those who want to do you harm. You have to be aware that attackers become interested on those runners who are or look vulnerable. You make yourself vulnerable when you wear headphones.
Losing Fat
By eating less fat and running more is not good. The more you exercise and the less you eat means that your body is about to get into hibernation. The best thing to do is to exercise in a reasonable manner and to eat more early in the day for you to have energy when exercising.
Menstruation Period
Your menstruation period can largely affect your running and not only during your period. A week before the start of your period your progesterone rises and this can increase your breathing rate which makes running really difficult. At this stage of the cycle your temperature is also high.
Period cramps can be addressed by exercise which means that it’s not a bad idea to work out during menstruation. You can simply wear a tampon or a sanitary pad during this time. You can also take more iron and calcium at this time. Women who run can produce the weaker strength estrogen which is helpful in preventing uterine and breast cancer.
Running While Pregnant
Running when pregnant requires proper thought and planning and a consultation with the doctor is also necessary. Most women who are already runners when they become pregnant just continue to run until it becomes too uncomfortable. This usually happens during the second trimester. After this stage of the pregnancy if you still want to do exercise, you can do swimming or aqua running. It is a no-no to start running when you are pregnant.
Menopause
The Melpomene Institute revealed that about three-fourths of the participants said that running has a positive impact on their experience of menopause. One-fourth of them said that it help ease the physical symptoms that menopause brings and more than half of them were relieved from mood and emotional symptoms of menopause.
Running has a huge impact on women’s bone density. Bone loss is often the result of estrogen depletion. This increases the risk of osteoporosis. Running when combined with strength training can help in the prevention of osteoporosis and in the increase of bone density. That’s why it is necessary for you to include strength training 3 to 4 times every week. Fatigue is a known symptom of menopause. You can expect a decline in your speed and endurance when you run. It’s also not good to keep on running when you are experiencing hot flashes. It may not be a good thing to simply continue running. You need to take a water break and you also have to bring with you some cool wipes since you might need them every now and then.