The way a woman moves while running is deeply powerful and mesmerising. Her ponytail swaying like a pendulum, in rhythm with the strategic thud of her shoes on the ground, is a sight to behold. What’s most interesting is that she exhibits grace even while cutting through the crisp air.
The Paris 2024 Olympic and Paralympic Games ushered in a new era of women in sports as their numbers were equal to men’s. In Asian countries, women’s participation in sports, particularly marathon runs, is on the rise.
Long-distance running, or continuous running over distances of at least 3 km (or 1.9 miles), is attracting the fairer sex. If you’re also training for the next long-distance running event, it’s important to support your body in every way you can. To begin, focus on the three main ways shared in this article.
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Fuel Your Body Properly
The human body is comparable to a finely tuned machine whose intricate engine comprises a network of nerves, organs, and their functions. In short, it is the most advanced machine in the world, and as such, requires the right fuel to run smoothly.
The nourishment your body thrives on comes from daily food, hydration, and relevant supplements. The importance of such nourishment doubles among runners who easily burn fuel through rigorous movements. As a woman, your body is naturally a bit more susceptible to deficits, especially in calcium and iron.
The aim is to never compel your body to activate its defensive mode. That’s when bones weaken, menstrual cycles get disrupted, and metabolism slows down. To thrive in upcoming races or even practice sessions, start by fueling your body properly.
Johns Hopkins Medicine recommends emphasising the following basic components in your daily meals:
- Healthy carbs in the form of whole grain rice, oatmeal, quinoa, and other whole grains
- Lean protein available in fish, beans, poultry, and tofu
- Healthy fats such as avocados, nuts, and olive oil
- Fruits and vegetables for vitamins, minerals, and antioxidants
Besides these, iron-rich food sources are a must, particularly at the time of menstruation. These include legumes, leafy greens, dried fruits, and poultry. It’s advised that you consume iron-rich foods in combination with ones rich in Vitamin C, like berries and bell peppers.
Furthermore, keep yourself hydrated by consuming at least nine cups of water daily at frequent intervals. Combine this with electrolytes-infused athletic drinks or cherry juice. You may also benefit from supplements that support recovery and provide energy, like Vitamin D, iron, creatine, or magnesium.
Manage Hormonal Health
Maintaining hormonal health is important for both men and women, but the latter’s bodies are much more sensitive. Frequent running and strength training are good in the sense that they promote hormonal balance.
However, the lines can get blurred pretty easily as excessive intensity disrupts hormonal equilibrium, especially when rest is not prioritised. Conversely, poor hormonal balance/health affects a woman’s energy levels and makes recovery more difficult. Neglecting hormonal health can create a vicious cycle.
Now, many things can affect hormone function. Let’s take the first example of food: processed foods, trans fats, and refined sugars can spike insulin levels and contribute to hormonal imbalances. Besides food, certain medications or birth control can also impact hormonal balance.
For instance, Healthline shares that hormonal birth control, like pills and injections, interferes with ovulation. As a result, you may experience increased fatigue levels, mood changes, and cramping. Besides these, high stress and poor sleep may throw your body’s hormones out of order.
Start by consuming a balanced and nutritious diet. Additionally, be mindful of any reproductive health products you use. We say this because non-hormonal birth control is not automatically a safer alternative.
An example is the FDA-approved Paragard copper intrauterine device (IUD) that led to injuries like organ perforation, infections, and infertility. TorHoerman Law notes that the internal injuries are attributed to the device’s flawed manufacturing design.
It has even started a consolidated litigation across the US Federal courts. Significant Paragard IUD lawsuit settlement amounts have sparked online conversations among women, thereby raising public awareness.
Do thorough research before using such options. Consider other safer alternatives like barrier methods or the calendar method. Finally, keep stress levels low through mindfulness, meditation, and professional counseling if needed.
Prioritise Rest and Recovery
Do you keep track of the miles you log every day? Most female runners do, but the most energetic ones give equal priority to rest and recovery. As a female runner, we’re sure you don’t simply try your luck on the main day of a running event. Hours of strenuous strength training and plenty of sweat and toil help you work your way up to the grand day.
While it’s good to be laser-focused on your practice sessions, don’t overlook rest and recovery. UCHealth states that recovery is about getting back to the baseline and maximising not just performance but also one’s health.
Training indeed stresses the body in various ways, but you also need to deal with work or relationship-related stress from time to time. Together, it can become too overwhelming for your body to deal with. Staying in a state of constant stress where cortisol levels become too high impacts long-term health negatively.
So, prioritise proper rest and recovery. The first thing to do is get at least seven to nine hours of sleep each night. That’s the time your body will repair tissues and heal itself. Second, practice dynamic stretching as a warm-up before any training session. It reduces the risk of injury and aids in the recovery of any damaged tissues.
Most importantly, build rest days into your weekly training and practice sessions. Say, you can set aside one or two days for rest in a week, even when there’s no injury or tiredness involved. Alternating between periods of training with periods of rest improves performance, reduces burnout, and prevents injuries.
There’s no doubt that long-distance running empowers women in profound ways. It offers a journey that transcends physical endurance and emotional resilience.
The steady rhythm of footsteps on the pavement is symbolic of a woman’s heart and mind coming together. You simply must give yourself the support you need on this pathway to liberation.
Apply the tips we have shared and keep track of physical and psychological health changes. It may take some time, but your efforts will bear fruit in due course.
Run Strong, Run Wise
Long-distance running is more than just a sport—it’s a transformative journey for women. By fueling your body right, managing hormonal health, and allowing space for rest and recovery, you set the foundation not just for endurance, but for empowerment. Embrace the path with awareness and strength—your finish line is just the beginning.
