1. Trying to lose fat by eating less and running more does not work. The more you exercise and eat less, the more your body tries to hibernate by conserving calories and fat. Exercise reasonably and increase your food intake earlier in the day to fuel your training, then eat lightly in the evening.
2. Two minerals women runners need to pay the most attention to are calcium and iron.
3. Including strength training in the weekly regimen helps prevent injuries from running by correcting muscle imbalance and improve bone health.
4. Women are more likely than men to develop injuries like shin splints, stress fractures and hip problems. Cross-training like cycling and weight lifting help decrease this probability.
5. Women generally have narrower feet than men, so your best bet for running shoes would probably be a pair designed for women.
6. No matter what your breast size, wear a suitably-fitting sports bra when you run. Four factors in combination contribute to sagging breasts: breast size, body weight, any pregnancy history and genetics. Running does not automatically cause sagging, no matter what your breast size. In fact, running firms and tightens all the muscles it uses.
7. Running can help produce healthy skin! Running stimulates circulation and a reduction in sub-cutaneous fat, which will makes your skin clearer and your facial features more distinct.
8. ‘That time of the month’ is not when most women run their worst, rather, the hardest time for women to run fast is the week before. This is because a woman’s levels of progesterone peak, causing higher than usual rate of breathing during exercise.
9. If you are wondering whether birth control pills affect your ability to run competitively, talk to a gynaecologist - a sports gynaecologist if possible- for information on oral contraceptives and athletic performance, and to weigh your options.
10. All runners should boost their protein intake to 50% more than the average daily value. When you don’t get enough protein, you may experience more injuries, fatigue, mood swings and frequent bouts of mild illness.