Sunday, October 01, 2006
Women's RunningHave been reading up on running for women (online and Kelly's Runner's World Complete Book of Women's Running). The good news is there are actually few differences between the sexes when it comes to running. There are however, a few specific concerns for women:Weight and NutritionWomen are more scale-conscious and may start worrying when they gain weight. However, when a lean athlete gains weight, the weight gain is likely to be more muscles. These are a help to improve our performance, not a hindrance. Women also need to consume more calcium, protein and fat (good), with the additional nutritional demands of training.Menstrual ProblemsA potential problem for runners is the cessation of menstruation. Women who run strenuously may be at higher risk of experiencing irregular or absent periods. The term athletic amenorrhea has even been coined to describe the phenomenon.An additional concern women runners might face is a lack of ovulation. Because women can menstruate even when they are not ovulating, the mere presence of a period is not a sufficient gauge of a healthy menstrual cycle.Osteoporosis and stress facturesOne of the most serious health consequences of amenorrhea is osteoporosis. (It happens because female hormones, which help protect the calcium in bone, are in shorter supply during amenorrhea.) This may contribute towards stress fractures. This is often linked to eating disorders so it is important that women runners eat adequately as part of their training.Runners KneePatella femoral syndrome is a term used to describe pain around the patella (kneecap). One factor that predispose an individual to patella femerao syndrome is an increased Q angle. Q angle is the angle between the line of pull of the quadriceps muscles and the line of the patella tendon. Women often have wider hips than men and therefore their femurs (thigh bones) come to the patellae at a greater angle. This increases the Q angle and can increase the chance that the patella is not properly aligned.My Knee ProblemsAfter reading various running articles and undergoing therapy for a couple of months, I conclude that my knee problems are a result of my over-pronation (I'm slightly flat-footed), my increased Q angle (I have wide hips), the tightness of my lateral (outside) structures (I don't stretch sufficiently) and weakness of my quadriceps mucles.There are a couple of things I am doing to treat the problem and decrease the risk of reoccurrence:- ICE therapy
- consuming glucosamin, chronditin and MSM - to help rebuild cartilage and reduce inflammation
- Quadriceps and gluteals strengthening exercises
- Stretching of the lateral structures
- Massage therapy - to release tightness in the lateral structures
- Orthotics to control over pronation
Have managed to run about 2km (not continuous though). Will slowly increase my training intensity to prepare for the stanchart 10km which is only 2 months away.
Labels: Running
Just The Girl @
10/01/2006 10:30:00 AM
