Despite being very recent entrants in the
competitive running arena, women runners have done very well for
themselves. The pioneers,their inspiration has reached us all and
released us. Women now outnumber men in several races around the world.
An Indian woman who has done the IronMan! Read on about Anu Vaidyanathan at
Some interesting historical facts
include....
1928 -
Women first allowed compete in
Olympic Track and Field events. Reports of fainting caused the event
to be
dropped till 1960
1966 –
Roberta Gibb“unofficially” runs
the Boston Marathon with a time of 3:21:40
1967 – Kathrine Switzer runs the Boston
Marathon with an “official” number
1970 -
The Road Runners Club of America holds first championship marathon for
women 1971 –
Adrianne Beams becomes the first woman to run a marathon in under 3
hours with a time of 2:46:30
1971 -
Boston & New York City marathons officially open for women
1977 - First sports bra created by combining
two male athletic supporters and a bit of thread
1984 -
Women’s marathon added to Olympic Games and won by Joan Samuelson in
2:24:52
2003 –
Pam Reed wins ultra marathon by becoming the overall winner in the
135-mile Badwater Ultra Marathon
...and for more facts check Run like a girl
It
is hard to believe that one tiny chromosome can make such a difference.
There are differences in the anatomical structure, muscular strength
and flexibility of men and women. Although deep inside the muscle cells
and throughout the cardiovascular system there is no sex
discrimination, our reproductive systems cause us to face some problems
that men don’t have to worry about at all.
Some
women specific issues include.....
Running during Pregnancy:
During pregnancy
a lot changes - in contrast to how
we trained before pregnancy, when we are tired, we stop, we should not
get overheated during exercise and we should never run or exercise out
of breath. ALWAYS discuss your wish to exercise with your health
professional before doing any exercise however fit you are. Never
exercise for longer than 40 minutes at a time unless you have discussed
it with a health professional. As a general rule the heart rate should
stay below 140 beats per minute. This should be an aerobic effort, and
mean you would be capable of talking if necessary. Never exercise in
hot conditions unless there is adequate ventilation. Always stay
hydrated during exercise. If weight training, use machines where
possible and do not use free weights. Do not do strenuous stomach
exercises. Do not exercise in a lying down position after the first
trimester. This can block an adequate blood supply to the baby.
Exercise regularly (3 to 4 times a week) rather than intermittently.
Thirty
minutes of running every day is also good during pregnancy as it helps ease back pain, tones the body, reduces constipation and is
even known to ease delivery. Paula Radcliffe trained for a marathon during her pregnancy, and won the New York
Marathon 9 months post delivery, Not saying that this is something you
should all emulate, but just showing, what is possible.....READ MORE
Post-delivery:
Take your time to get back on the trail,
and maybe try a treadmill in a more controlled environment to start
with. It is reasonably safe to start running after four weeks of a
normal delivery and 10-12 weeks after a C-section, though go easy at
first. Pelvic floorexercises
and abdominalexercises help in
preventing back problems.
Running during your periods:
The good news is that it will have limited impact on
your performance. In fact, women have run well and even set records
during all phases of the menstrual cycle. You may find that running can
actually improve your mood and alleviate physical symptoms before and
during your period. Just make sure you carry an extra tampon on your
long runs during that time of the month. Yes, tampons are highly
recommended over pads for comfort and to avoid chafing.
Running
helps in keeping oestrogen levels steady and even helps reduce
menstrual cramps. In case of severe cramps, check with your doctor for
OTC medication or calcium and magnesium supplements so that you can
manage the cramps and start running.
Reduce pre menopausal breast cancer risk - run for it!
Safety Tips:
With our
busy lives we find that we find time only in the early mornings or late
evenings. There are some precautions we can take. Run against the
traffic as it is easier to avoid traffic if you can see it coming up
ahead. Avoid roads with no sidewalks. There is strength and safety in
numbers, so try and run with a buddy or better still in a group. Run without
music as cutting off your hearing leaves you at a disadvantage.
How
to choose the right sports bra:
Wearing
the right sports bra is critical to a comfortable run. It's important
that you try on bras for fit and comfort, so try to do your shopping in
person. There are high-impact sports bras that are designed especially
for runners. Coolmax and dri-fit are great fabrics for bras – cotton
bras tend to stay wet and get very uncomfortable. Seamless bras prevent
chaffing. When you try on bras, jog in place or do jumping jacks to
test their support before you buy. While you're bouncing up and down,
the bra should minimize breast movement. For most women,, the sports bra is the most important
piece of equipment they buy. However, many women still aren't getting
what they need out of their bra. This becomes especially problematic
for women with large breasts. For some women, Enell sports bras have
become the solution. Unfortunately, this is not available in India, but
for those of you who travel, it may be something you want to try out.
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