On Your Marks...

Female runners are a growing demographic, showing strong performance in ultra-distances, better pacing consistency (fewer ‘burnouts’), and a significant presence in recreational running, with stats showing increased female involvement in marathons globally.

Benefits -

Physical Health

Heart Health: Strengthens heart muscles, lowers blood pressure and cholesterol, reducing cardiovascular disease risk.

Bone Strength: Weight-bearing exercise that helps build and maintain strong bones, preventing osteoporosis.

Weight Management.

Cancer Risk Reduction.

Skin & Appearance: Stimulates circulation, delivering nutrients and flushing waste, leading to clearer skin.

Muscle Toning: Tones legs and glutes, with core work benefiting overall strength.

Mental & Emotional Well-being

Stress & Anxiety Relief.

Mood Boost.

Enhances Brain Function.

Better Sleep.

Risks -

In South Africa, there’s obvious safety concerns, requiring awareness of surroundings and route planning.

Musculoskeletal Risks

Anatomical Differences: Wider pelvis, different hip alignment (genu valgum/knock-knee), and smaller quads can increase stress on knees and feet, leading to injuries like patellofemoral pain syndrome (runner’s knee) and shin splints.

Hormones: Fluctuations can affect connective tissues and bone health, increasing stress fracture risk.

Specific Injuries: Common issues include plantar fasciitis, Achilles tendinitis, IT band syndrome, and hip pain, often linked to overuse or biomechanics.

Hormonal & Metabolic Risks (for athletes or women that run daily)

Low Energy Availability: Insufficient calorie intake to support training, leading to hormonal disruptions.

Menstrual Dysfunction: Irregular or absent periods (amenorrhea).

Low Bone Density: Increased risk of stress fractures and osteoporosis.

Breast Health: Poor support can lead to pain, ligament strain and sagging.

Top Tips -

Use open-ear headphones.

Consider carrying pepper spray.

Prioritise safety with route choice, time of day, and awareness.

Proper strength training (quads, hips).

Wear supportive sports bras and proper footwear.

Pay attention to nutrition and protein intake.

Everyone starts somewhere, so give something like a Park Run a try first and go from there. Once you start building stamina, the sky’s the limit.

www.sanalifestyle.co.za