Women and running

Running trainers
A good quality, well fitting running shoe is essential if you want to continue your running and avoid injury. Running shoes should be a snug fit around the heel, supportive in the midfoot and roomy in the forefoot. However, to meet your individual needs, it is well worth visiting a specialist running shop for a proper fitting.

Sports bras and breast injury
Over 50% of women experience breast pain whilst running. A well-fitting sports bra is essential to avoid discomfort and possible permanent damage to your breasts. Your sports bra should fit snugly with no bulges and should significantly reduce the amount of movement in the bust when you imitate your running movement.

Safety for women runners
Unfortunately women runners do have to take more care if they intend running on their own. Where possible you should:

• Let someone know where you intend to run and how long you expect to be.
• Take a mobile phone and/or a security alarm with you.
• If you wear a walkman or iPod, just wear one headphone to keep you aware of your surroundings.

Nutritional needs
Be honest about your training. There is a tendency for women to believe because they are running a few miles per week they can eat as much as they like. However, if you are exercising intensively you need be meeting your body’s needs, particularly regarding carbohydrate, calcium and iron intake. Additionally, keep hydrated drinking at least two litres of water per day, plus up to a litre of water extra for each hour of training.

Running and pregnancy
Most women should be able to continue a running programme in early stages of pregnancy. However, it is not advisable to start one. If you are planning on continuing running is should be discussed with your doctor.

Enjoy your running! When you do get bored or despondent, find a new challenge; races of all lengths are readily available or find a new running partner or simply a new running route to remind you why running is such a great sport!