Much misinformation and nonsense exists about training women in training (e.g. Nonsense like, Don't train with weights you'll get too bulky”, etc.). As women push their bodies further and further they are presented with a host of concerns that were largely unheard of 20 years ago.At the end of the day female athletes can't train in the same manner as males. They have different requirements - physiologically, bio-mechanically, nutritionally and even psychologically. With a little planning of their training routines and diets, female athletes can train and compete to their full potential.
Much misinformation and nonsense exists about training women in training (e.g. Nonsense like, “Don’t train with weights you’ll get too bulky”, etc.) As women push their bodies further and further they are presented with a host of concerns that were largely unheard of 20 years ago.
At the end of the day female athletes can’t train in the same manner as males. They have different requirements - physiologically, biomechanically, nutritionally and even psychologically. With a little planning of their training routines and diets, female athletes can train and compete to their full potential.
It's all in the training
For the endurance athlete (male or female) to improve in a specific sport you have to do voluminous amounts of training in that specific sport. For multisport athletes (e.g. triathletes) and females in particular, logging huge training miles on the run can have long term health implications – particularly if the athlete looses her menses (i.e. Stops menstruating). So whilst the onus to build running prowess for the female distance runner or triathlete should be on running, a well blended cross training program can be beneficial (particularly in the early, preparatory phases of the training cycle) to help lessen the load on the skeletal muscular system and “save” the athletes limbs from acute injury and long term damage due to ailments such as osteoporosis.
If training is rotated (hard sessions followed by recovery sessions) workouts such as pool running can be incorporated into the program. These sessions move the limbs in a similar manner to the normal running pattern but without the stress associated with landing on solid surfaces.
There is simply no training regimen that will work for everyone.
Some women suffer crippling injuries from what is generally considered by elite athletes to be a modest workload. So, if you have a history of repeated over-use injuries, err on the side of conservatism and look for alternative training modalities to compliment your running.
Iron supplements
emale athletes are at a higher risk than their male counterparts of developing iron deficiency, and as such should be very wary of misguided dietary practices where energy intake is cut to extraordinarily low levels in an attempt to drop body fat quickly. In fact, highly restrictive dietary practices are more likely to chew through valuable muscle mass lowering metabolic rates and making it harder to tap into fat stores.
The human body needs iron to transport oxygen around the body to service the demands of working muscles, particularly in endurance based sports in which the energy demands are almost exclusively reliant on aerobic (with oxygen) metabolism.
Iron is lost to the body through via a number of different processes including; (i) perspiration, (ii) urine and faeces, (iv) heel strike haemolysis of red blood cells (i.e. Destroying red blood cells via the impact of the heel against the ground when running), (v) micro-trauma to the GI tract, and (vi) menstrual blood losses in females.
The symptoms of iron deficiency may include impaired athletic performance, tiredness/lethargy, headaches, cramps and shortness of breath.
Regular Checkups
It's recommended that female endurance athletes have blood tests every six to 12 months to check their iron status. For the endurance athlete, even if all other indicators of iron status fall within the normal range (e.g. Hematocrit, haemoglobin levels, etc.), be particularly attentive to serum ferritin stores. If these are low (or on the low end of normal) this can be indicative of a latent anaemia. The Australian Institute of Sport (AIS) used to have a policy that would supplement athletes with oral iron supplementation if serum ferritin levels fell below 30. Some female, vegetarian endurance athletes present with serum ferritin levels as low as 5-6 ug/L.
So what can you do to offset such iron losses?
The best way to prevent iron deficiency is to ensure an adequate iron rich diet, particularly “haem” iron, which is found from animal sources, as it is far better absorbed by the body. To help with making such choices a well-versed sports dietitian is invaluable. Some studies suggest that heel strike haemolysis can be alleviated by running in well-cushioned shoes and choosing to run on softer surfaces such as bush trails or lawns. Amenorrhoea and the Female Athlete
Female endurance athletes (particularly younger athletes) are suffering an increased incidence of amenorrhoea, or the absence of regular menstrual cycles. While for some athletes this may be viewed as a welcomed occurrence, the long-term health implications of this are potentially catastrophic.
The hormonal changes that accompany amenorrhoea appear to increase the risk of osteoporosis or thinning of the bones. Although exercise has been touted as a means of strengthening bones, there appears to be a certain threshold beyond which there are detrimental effects on the skeleton. A low oestrogen state has been shown to offset the beneficial effects of exercise on bone mineral density (BMD) in amenorrheic (non-menstruating) female athletes. In fact, one study found that although the amenorrheic athletes were exercising more (64 km per week of running versus 40 km per week), they had a 14% lower BMD than their regularly menstruating, not-quite-so-active, counterparts. A resumption of menstruation has been shown to improve BMD in such athletes. The ideal training program to optimise skeletal health has yet to be determined but all indications are that it will call for a blend of aerobic and strength training.
Other Considerations for the Female Athlete
Continue exercising if you were exercising prior to conception, but don't start an exercise program without consulting your doctor first if your lifestyle was previously sedentary.
Cycling is a good exercise modality, but changes in the centre of gravity make road cycling a little more dangerous, the impact shock of running can be really jarring and, particularly if the woman doesn't have a background in running, uncomfortable.
Swimming is ideal, it’s non-weight bearing and because it is done in the water, generally cooler than body temperature, allowing for more effective heat dissipation, which is crucial to avoid heat stress to the unborn baby.
What about Pregnant Women?
Women shouldn't exercise to lose weight during pregnancy, nor should they “diet”, as both practices may have adverse effects upon the unborn foetus. Stay well hydrated whilst exercising if you’re pregnant. Additionally, avoid exercising in hot/humid conditions or at altitude. Keep the exercise intensity moderate (Up to 70% of maximal capacity). Obviously, as with anything, there is much individual variation associated with this. Pregnant women should focus on a series of exercises designed to strengthen the pelvic floor soon after conception.
In general, show common sense when exercising in a pregnant state and always err on the side of caution.
Some interesting facts about female endurance athletes:
Female athletes are generally smaller than their male counterparts with a smaller muscle mass (~ 20% less in the legs and up to 40% less in the upper body). The ‘quality’ of their muscle tissue and how it responds to resistance exercise is identical to that of men.
Female athletes don’t develop muscle mass in the same manner as men as they have less of the male sex hormone, testosterone. Testosterone is largely responsible for the development of muscle following heavy strength training.
Ultra-distance swimming is the sport in which women can compete with male athletes most favourably on par.
In the last 30-50 years the rate of improvement in world records has been more rapid in female athletes than males and will probably continue for the next decade or two significantly closing the gap between elite athletic performances of the sexes.
