Fiona Buglar looks at the various life stages of women, how they affect their running, what to watch out for and how to counteract any negative effects.
For more advice for women, check out our Women's Running Advice section.
KEEP ON RUNNING
Keeping motivated when you’re doing exams and going through puberty is hard work. But girls who train as teenagers are going to develop stronger bones and a positive mental attitude.
THINGS TO WATCH
As girls grow and their body shape changes, they should be made aware that weight-gain is normal as muscle mass increases to about the age of 19. If a girl loses too much weight she’s in danger of developing ammonhorea (when periods stop). This happens when BMI drops below 19 and due to lack of oestrogen there’s an increased risk of developing the brittle bone disease osteoporosis. Joints and traction issues can also occur as the body shape changes, and girls are more prone to conditions such as chornomalacia (pain in the front of the knee); and in periods of quick growth spurts, Sever’s (heel) and Osgood Schlatter’s disease (knee).
Tiredness, hormones that make you more prone to injury and feeling sick… Just some of the reasons why running in pregnancy and with a baby is a little bit harder! But not impossible and definitely something you shouldn’t stop doing. If you’re a seasoned runner, keeping fit with running is the perfect anti-dote to some of the less savoury sides of having a baby: weight-gain, gestational diabetes, high blood pressure and varicose veins. And running at a sensible rate, i.e. not too intense or too far, has been shown to make childbirth easier and fit women produce bigger, leaner and consequently healthier and more robust babies.
Obvious things to avoid are over-heating or becoming dehydrated, or running over extreme off-road terrain. Don’t start a running progamme if you haven’t run before, but do start gentle walking. Most women ease off in the later stages of pregnancy, opting for aqua jogging, yoga and swimming.
Running will help you get back in shape, and getting out in the fresh air has been found to beat post-natal depression. Wait six weeks before getting going, twelve weeks if you’ve had a C-section. If you cannot wait, do walk, but the best type of exercise is low impact core work in the early stages, and of course the all-important pelvic floor exercises.
Read more about running through pregnancy with Taking Pregnancy in your Stride.
As hormones change, and oestrogen levels decline, women start to run the risk of the brittle bone disease osteoporosis. From the age of 30 until menopause (average age 51), women lose one per cent bone density a year, and in the five years post-menopause they can lose two to five percent density increasing their risk of developing osteoporosis. But the good news is … as running is weight bearing it boosts bone density. And as the menopause is often an emotional period in a woman’s life, running is a great way to stay positive, and as the nest empties, you’ll have more time for it too!
Take a calcium supplement if you think you’re not getting enough in your diet, you need to take in around 1,200 to 1,500 mg of calcium per day, or the equivalent of a serving of milk or yoghurt at each meal. For more information, see our feature on Benefits of Milk for Runners.
Getting old is often about attitude, and running can help keep you positive as well as protecting against heart disease, keeping blood pressure and weight in check. Running also is great for improving and maintaining balance, which can start to deteriorate as you age. The bottom line, if you don’t want lose it – use it!
Rest every other day, and incorporate mobility and flexibility into your routine, doing exercise like yoga and Pilates will really help maintain a healthy mind and body, a strong core and make you less prone to injury.
For more information see Run for an Active Old Age.
WHAT NEXT? For more information about women's running, visit our Women's Running Advice section.