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Avid runner or thinking about starting up running? We don’t blame you. We’ve seen our friends are swapping the cocktail happy hour on a Friday night for a different type of happy hour on a Saturday morning, the parkrun. We’ve seen our favourite brands bring out even more running footwear in our favourite colours and running in the winter is covered with even better running base layers. The runners high is what we are all chasing but here’s what we think every woman should know before they run.

RUNNING IS A GREAT WAY TO STAY FIT

Running is a great way to stay fit but making sure you’re fit enough to run is crucial so you don’t put your body under too much stress. If you’re new to running opting for a Couch to 5K before heading to your local parkrun is a great way to get your body used to it. Incorporating some strength and conditioning work to help strengthen your running is a great idea.

EATING ENOUGH TO FUEL YOUR RUN IS CRUCIAL

Running burns calories which is why it can be a great choice if you wanted to lose weight, however, calories are energy for our body so the more you run the more you need to fuel yourself. The government recommends women should eat roughly 2000 calories a day however a 64kg female who ran a 5k in 30 minutes can approximately burn a further 350 calories, therefore, having a pre-run snack of carbohydrates to give you the energy e.g a banana with peanut butter and also something post-run with protein for recovery and carbohydrates to refuel like chicken/tofu sandwich is vital so you don’t burn out is recommended.

RIGHT CLOTHING MEANS A STRONGER RUN

The high impact up and down movement of a run can be detrimental to breast tissue in which as such tissue is stretched it won’t go back to its original state, therefore, a high-impact, well fitted sports bra is a must-have for any female runner. Before buying any sports bra, check in the description that it’s suitable for high-impact exercise as this is best for running.

 

Preventing injuries and promoting a stronger run can be also be found through the footwear that we wear. The running shoe has been through some incredible innovations over the years, noticing that people run slightly different based on the arch’s of our feet. Getting your gait tested so you know whether a neutral or a structured running shoe is best for you. Having your gait tested is a sensible way to ensure that your run is safe and comfortable.

YOU COULD GET INJURED

Injury, while can happen during most exercise tends to be more common in women runners than men. It’s important to really listen to your body, injury can be prevented through all the point above with good nutrition, appropriate clothing and making sure your body is ready to run. Do an appropriate warm up of dynamic stretching and finish off with some static stretching (link to cool down article/youtube video) will really help injury prevention too.

YOU CAN RUN WHILE ON YOUR PERIOD

As a woman hormones change weekly depending on where you are in your menstrual cycle but great news, your period doesn’t have to stop you running. Infact the endorphins released during a run can help eliminate any cramps and pains you may have as well as lifting your mood which is commonly said to decrease due to low oestrogen levels. Of course, it’s important to listen to your body as this is also a time that your body burns more calories and may require extra rest but if you’re up for it there is no need to let mother nature stop you!

 

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