Considerations for female runners

Women and running

Running is the perfect fitness regime for women wanting to get fit, lose weight, de-stress or just get away from it all. So what factors do women need to consider when starting out in running?

Running trainers

Choice of running shoe is the single most important consideration for the runner. Running shoes should be a snug fit around the heel, supportive in the midfoot and roomy in the forefoot. To ensure you get the correct training shoes for your needs, visit a specialist running shoe retailer for a proper fitting.

Sports bras and breast injury

Around half 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 consideration for women runners

Unfortunately women runners do have to take steps to ensure their safety if they intend running on their own. When going out running alone, always:

  • Let someone know where you are going and how long you expect to be.
  • Take a mobile phone with you.
  • Consider carrying a safety alarm with you.
  • If you run while listening to music, just wear one headphone so you can hear what is going on around you.

Nutritional needs

Just because you are doing some training doesn't mean you can get away with eating what you like. However, if you are exercising intensively you need be meeting your body’s needs, particularly regarding carbohydrate, calcium and iron intake. Make sure you keep hydrated, drinking at least two liters (67.63fl oz) of water per day, plus up to a liter (33.81fl oz) of water extra for each hour of training.

Running and pregnancy

Most women should be able to continue a running program in early stages of pregnancy.  If you are planning on continuing running it should be discussed with your doctor. 

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