Last year over 200 ladies completed the Enniskillen 10k. This was over one third of the total participants. The organisers of this year's event on the 9th June are expecting even more ladies to participate this year, judging by the amount of ladies out walking and running in Fermanagh currently.
Therefore as a special feature this week, the Fermanagh Herald, have in conjunction with experts, prepared some top tips and inspirational advice for female runners.
Running is a state of mind. The only thing that determines your success, or lack of success, is the way you think about your running. If it works for you – if it relieves stress, burns calories, gives you time to yourself, enhances your self-esteem – then it doesn't matter what any other person or any stopwatch says about your running.
Fast running burns more calories than slow running, but slow running burns more calories than just about any other activity. In short, nothing will help you to lose weight, and then keep it off, the way running does.
You don't have to be the competitive type to enter a race every now and then. You'll find that lots of other racers aren't overly competitive, either. They're out there because it's fun and social, and it motivates them to keep on running.
Women generally have narrower feet than men, so when you're buying running shoes, your best bet will probably be a pair designed specifically for women. But everyone's different; if your feet are wide, you may actually feel more comfortable in shoes designed for men. The bottom line: buy the shoe that fits your feet. If there is any question – or if you suffer blisters or injuries because of ill-fitting shoes – consult a podiatrist who specialises in treating runners.
An American study found that running women produce a less potent form of oestrogen than their sedentary counterparts. As a result, female runners cut by half their risks of developing breast and uterine cancer, and by two thirds their risk of contracting the form of diabetes that most commonly plagues women.
Having another woman or a group of women to run with on a regular basis will help to keep you motivated and ensure your safety. It's also a lot more fun than running alone. Women runners become more than training partners; they're confidantes, counsellors and coaches, too.
The two minerals that women runners need to pay the most attention to are calcium and iron. (Iron is especially important for menstruating women.) Good sources of calcium are dairy products, dark leafy vegetables, broccoli, canned sardines and salmon, while foods high in iron include liver, fortified dry cereals, beef and spinach.
Running with a dog gives you the best of both worlds – you get to run alone, but with a friend. A dog is both a faithful companion who will go anywhere, any time, and a loyal guardian who'll discourage anyone from harming you. The optimal running dog is medium-sized, with a bloodline bred for endurance. An easy rule of thumb: hunting breeds make the best runners.
Running helps to produce healthy skin. According to dermatologists, running stimulates circulation, transports nutrients and flushes out waste products. All of this leads to a reduction in subcutaneous fat, making skin clearer and facial features more distinct.
If you run so much that your periods become light or non-existent, you may be endangering your bones. Amenorrhoea (lack of a monthly period) means that little or no oestrogen, essential for the replacement of bone minerals, is circulating in your body. Amenhorroeic women can stop, but not reverse, the damage by taking oestrogen and getting plenty of calcium. If your periods are infrequent or absent, consult a gynaecologist, preferably one sensitive to the needs of runners.
If you were a regular runner before you became pregnant, you might have a bigger baby – good news, since, up to a point, larger infants tend to be stronger and weather physical adversity better. Researchers in the US found that women who burned up to 1000 calories per week through exercise gave birth to babies weighing five per cent more than the offspring of inactive mums. Those who burned 2000 calories per week delivered babies weighing 10 per cent more.
Women who run alone should take precautions. Leave a note at home stating when you left, where you'll be running and when you expect to return. However, don't always run the same predictable route. Avoid running alone at night and don't wear jewellery.
No matter what your size, it's a good idea to wear a sports bra when you run. By controlling breast motion, it will make you feel more comfortable. Look for one that stretches horizontally but not vertically. Most importantly, try before you buy. A sports bra should fit snugly, yet not feel too constrictive. Run or jump on the spot to see if it gives you the support you need.
If you ran early in your pregnancy, you might want to try switching to a lower-impact exercise during the latter stages and after delivery. Because of the release of the hormone relaxin during pregnancy, some ligaments and tendons might soften. This will make you more vulnerable to injury, especially around your pelvis. Walking, swimming, stationary cycling and aquarunning (you'll be even more buoyant than usual) are good choices. Consult your doctor for further advice.
Trying to lose fat by eating less and less and running more and more doesn't work. The more you exercise and the less you eat, the more likely your body is to 'hibernate'. That is, you'll conserve calories and thwart your efforts to lose fat. The better bet is to exercise reasonably and increase your food intake early in the day to fuel your training. Eat breakfast, lunch and an afternoon snack. Then eat lightly at dinner and afterwards.
It may not be much consolation, but men are sometimes verbally harassed and occasionally threatened on the run, just as women are. Be sensible when you run, but don't let insignificant taunting limit your freedom. In fact why not enjoy the increased attention the fitter looking you might get?
