Women's Complete Guide to Running (eBook)

CHAPTER 2

WOMEN-SPECIFIC EXERCISE ISSUES

By Barbara Galloway

While most of the principles of physiology and training apply to men and women alike, there are some significant gender differences. Men tend to have larger and stronger muscles, more testosterone and stronger bones than women. Women have wider/flexible hips and greater fat storage. After coaching many women for over 30 years, we’ve found that women runners have more patience, tend to be more aware of the changes (especially hormonal) in their bodies, place great value in long-term health, and are more likely to back off before running aches become injuries. In this chapter we will address the problems that only women face—with some resources.

MOVEMENT OF INTERNAL ORGANS

There is no evidence that running will cause the internal organs to move around and be damaged. Experts believe that our ancient ancestors regularly covered thousands of miles every year—probably more than most Olympic athletes today. Some who study this period of primitive human history believe that women made these constant journeys while pregnant or when carrying young children.

BREAST ISSUES

Some women are concerned that running can break down breast tissue. I’ve seen no evidence for this in any research or noted by any expert in this field. There are support and chafing issues which are managed daily by millions of women exercisers. Larger-breasted women may have a tendency to run or walk with a slight forward lean which can produce lower back and neck muscle fatigue and pain. The postural muscle exercises mentioned in this book can help in managing this problem.

BRAS

This piece of exercise equipment is just as important as shoes for comfort and running enjoyment (maybe more) for most women. If the shoes and bra are not selected for your specific needs, you won’t be very comfortable and can be miserable when you run. You will gain a great deal of control over your running comfort when you take as much time as necessary to select the model that supports you best and is comfortable. Be prepared to pay significantly more than you would pay for your everyday bra. Remember that bras usually last a lot longer than shoes.

•There are a growing number of bras designed for specific types of exercise based on cup size. Enell, Moving Comfort, Champion, and Nike are just a few of the brands.

•Many of the well-constructed “workout bras” are not supportive for runners. The elastic in these products (for twisting and extraneous motion in tennis, Pilates, etc.) allows for significant bouncing and stress when running.

•Comfort: Look first at the fibers next to your body. The micro fibers can move moisture away from your skin. This can greatly reduce chafing (see next section).

A & B Cups: Women who wear these sizes can often find support with an elastic compression bra. There will still be some movement during exercise, and sometimes some skin irritation (particularly on long runs or walks), but this is usually minimal (see the next section on chafing).

C, D & E Cups: Compression bras don’t work. Look for bras that have cup sizing and straps that have minimal or no elastic. Strap placement will differ among individuals—so try on a variety of bras to find the configuration that matches up with your body. If you receive pressure on the shoulders, where the straps press down, padded straps can help. Many large breasted women have reported success with the Enell brand and the Fiona model from Moving Comfort. Champion has a seamless underbra with underwire that has also been successful.

Due to hormone fluctuations, many women find that their breasts are more sensitive at certain times of the month than others. A more supportive bra may provide more comfort when this occurs.

CHAFING ISSUES

During warm weather, and on longer runs, most women have a few areas where clothing or body parts produce wear on other body parts. By reducing the friction in these areas, you’ll reduce the irritation. The most commonly rubbed areas are between the legs, the lower front center area of the bra and just below and behind the shoulder, where the upper arm swings behind the body. You can significantly reduce both friction and aggravation by using Vaseline and exercise products like “Glide” that tend to last longer.

Many women apply the lubricant to both skin surfaces (or the garment) before running, and some carry a ziplock bag with the lubricant. As in most continuous rubbing situations, the sooner you reduce the friction, the less the irritation. The “compression tights” (shorts made of lycra) have reduced chafing between the legs dramatically. Sometimes, too much material or seaming in the shorts or top will increase chafing. Minimal material is best.

INCONTINENCE

The process of childbirth, aging and the reduction of estrogen often results in a natural weakening of support in the lower pelvis. It is fairly common that the bouncing effect of running will allow a leakage of urine. Women who experience this can do the following:

LOSS OF MENSTRUAL PERIODS: AMENORRHEA

Years ago a leading researcher in female fertility reported that a steady increase in weekly mileage could cause a cessation of periods. Within a few hours he received calls from two of the leading female distance runners in the US. The first was concerned that the cessation would signify permanent loss of fertility, and he assured her that this was not indicated by the research. The second runner wanted to know if a certain amount of daily mileage would reduce fertility for that night (this was also not indicated).

There are many stresses in life that can cause the interruption of the woman’s monthly cycle: poor diet, low level of body fat, too much exercise, and an accumulation of life stress. When the overall stress and the stress hormone cortisol reaches a certain level in the individual, the hypothalamus in our brain reduces estrogen production and at some point menstrual periods cease or become irregular. Dr. Nicole Hagedorn, an OB/GYN, has noted that regular moderate running can reduce stress in individuals, managing cortisol levels.

But the physical stress of running produces cortisol, and too many miles can be a primary cause of amenorrhea. We believe that too many miles per week kept us from conceiving for several years. It took five competitive marathons in...