Reduced Neuromuscular Performance in Amenorrheic Elite Endurance Athletes. How do women differ from men in our propensity to certain sports injuries? Develop your form! Table 1summarises the findings of studies detailing the prevalence of latent iron deficiency in female at… The Endurance Drive, LLC, Hanover NH 03755. The existence and consequences of the Female Athlete Triad was documented in a position stand by the American College of Sports Medicine in 1997. In particular, the gluteus medius is a muscle that is notoriously known for being neglected in runners and triathletes because it primarily helps with side-to-side and rotational motion, and running, cycling, and swimming are front-to-back motions. Warm up and cool down -- dynamically! Glute activation routine (for men and women, but especially important for women): Women’s hips are naturally wider than men’s, which can make us more prone to knee and hip injuries. 2000;88:2037–44. FitR Woman app: For tracking the menstrual cycle and associated symptoms in the context of training. ... (1RM); and maximum torque exerted in a knee extension (MVC). For cool down, I’ll either swim, spin, or walk/jog at a very easy effort level until my heart rate comes back down and the lactic acid starts to flush out of my leg muscles. d –1 carbohydrate) and examined the effect of menstrual-cycle phase on There are not enough sample sizes to determine whether women are better ultra-endurance athletes than men, said Dr Bryce Carlson, an ultra-marathon runner and … Female athletes who are restricting their energy intake or follow a vegetarian/vegan diet are more likely to be deficient in protein. Tina Muir’s Running for Real podcast: In particular, check out episodes on body diversity, menopause, what healthy eating actually means, and more. Nineteen female endurance athletes [maximal oxygen consumption (VO 2max): 53±3 ml∙kg-1 ∙min-1, 5.8 h weekly endurance training] were randomly assigned to either normal endurance training (E, n = 8) or normal endurance training combined with strength training (E+S, n = 11).The strength training consisted of four leg exercises [3 x 4–10 repetition maximum (RM)], twice a … Since women’s naturally wider hips can cause gait imbalances when we run (and even when we cycle), it’s important to actively work on improving your form. Endurance athletes often want to know what their ferritin level is in addition to knowing if they are truly anemic (low red blood cells levels). Mary Cain’s New York Times video interview and podcast on toxic cultures for women’s sports, and Lauren Fleshman’s response op-ed. Methods Female-endurance athletes (58 runners and 12 triathletes) aged 26.0±7.4 years completed questionnaires on stress fracture history, menstrual history, athletic training, eating psychopathology and exercise cognitions. Resistance bands for warm up, prehab and strengthening exercises. Endurance athletes are mainly doing aerobic activity. A must-read for endurance athletes. The most important thing you can do to offset lower body injuries is to strengthen your hips. Check out these moves to injury-proof your lower body. The reported prevalence of low energy availability (LEA) in female and male track and field athletes is between 18% and 58% with the highest prevalence among athletes in endurance and jump events. The bone mineral densities of the subjects' femoral neck and lumbar spine were measured at baseline and after 2 years. But as women, we need to take extra care to make sure that we work on core strength development and mobility work that can counteract the anatomical traits that may be working against us. If you’re short on time, it’s better to cut down on your main set than to skip your warm up and cool down, and just 5-10 minutes on either end can make a really big difference for injury prevention. I’m a big fan of Evolve protein drinks and Orgain protein bars for quick and easy post-workout recovery, and I’ll usually aim to have a balanced meal with more protein, carbohydrates, and healthy fats within two hours of finishing my workout. Eating calcium-rich dairy products and/or taking calcium supplements can help you make sure that you’re getting the recommended 1,000 - 1,500 mg per day. Low-carb, high-fat diets for female endurance athletes. You should watch yourself run on a treadmill in front of a mirror and check to make sure that your knees aren’t touching or collapsing into each other when each foot lands. That means that they have somewhat different dietary needs compared to a bodybuilder or sprinter, explains Natalie Allen, R.D. Read reviews from world’s largest community for readers. Part 2: The Female Endurance Athlete: Injury prevention. It’s encouraging to see women’s experience of the menopause being discussed more openly than it used to be. presently eumenorrheic subjects had previously experi-enced MD. Achieving your A goals involves staying healthy, so consider pushing injury prevention to the top of your priority list this year! Menopausal symptoms: The bone mineral densities of the subjects' femoral neck and lumbar spine … While it was once believed that endurance athletes should be eating the majority of their calories from carbohydrates, that’s no longer always the case. In particular, female athletes need to make sure that they are not deficient in calcium and protein. Headspace app: Easy to use guided meditation app that teaches you how to meditate for better sleep and stress management. Protein is also crucial because it helps our muscles rebuild and recover after intense exercise. MORE. While sports injuries are absolutely not a women-only problem, there are certain aspects of female physiology that make us more prone to imbalances that, when ignored, can lead to ACL tears, IT band syndrome, patellofemoral syndrome, and more. Useful for all female athletes! Twenty-six percent of athletes and 50% of controls had latent iron-deficiency without anemia symptoms. Part 1: The Female Endurance Athlete blog post. Female Endurance Athletes: Staying Healthy During Menopause and Beyond. Third, women are anatomically smaller than men, which means that our joints and muscles are more compact and can create excessive friction when they rub together during activity. Some of my favorite podcasts, videos, and articles related to women’s sports. The specific risk group is female endurance athletes because of improper nutrition. Dr. Stacy Sims’ “Women are not small men” TED talk. Authors I … 2. If I can answer any questions, email:, The Endurance Drive, LLC, Hanover NH 03755, Part 1: The Female Endurance Athlete blog post. in Dietary basics, Endurance health and lifestyle, Nutrition for endurance athletes. Endurance kayakers, of course, are seated during exercise, and therefore the gains in weight associated with taking creatine are not so troubling to them (the kayak and water – not the athletes’ working muscles – support most of the extra weight, and the only real drawback linked with weight gain is … Since women’s connective tissues vary in flexibility as our hormones fluctuate, warming up and cooling down can help us make sure that our muscles respond appropriately to changes in speed and effort over the course of our workout. Stop eating and training like one,” this book provides excellent tips for women to optimize their performance based on their unique female physiology. Glute activation routine (for men and women, but especially important for women): Women’s hips are naturally wider than men’s, which can make us more prone to knee and hip injuries. Second, because we are evolutionarily designed to bear children, women’s hips are naturally wider than men’s, which means that we are more likely to run with a knock-kneed gait and excessively overpronate. Here is a list of things you can do to help prevent some of the most common injuries in female endurance athletes: Strengthen your hips! Imagine that your feet are landing on train tracks with two parallel rails rather than on a monorail. Check out this video for a whole bunch of different exercises that you can incorporate into your weekly routine. METHODS: We classified 115 female endurance athletes into amenorrheic, eumenorrheic, or estrogen-supplemented groups and randomized them to receive either placebo or vitamin K(1). Iron status was studied in 126 female endurance athletes and 52 control subjects, all aged 16–20 years. at Missouri State University and the team dietician for student-athletes. Without getting into too much detail about our study, we found that there’s no definitive answer. The most important thing you can do to offset lower body injuries is to strengthen your hips. Also see Sims’ podcast interview with the Iron Women podcast on female hormones and how they affect training. Here is a video with more details on proper running form and how to use it to improve your runs. Elite endurance athletes might require up to 1.6g/kg/d, whereas the protein requirement of recreational endurance athletes (exercising 4-5x/week for 30min) seems not to be higher than that of sedentary people with 0.8-1.0g/kg/d (45, Table 2). Bone mineral density, body fat content and lower leg lean tissue mass (LLLTM) were assessed using dual-x-ray absorptiometry Also see Sims’ podcast interview with the Iron Women podcast on female hormones and how they affect training. A weak gluteus medius can lead to a whole host of hip and knee injuries because the motions that the gluteus medius supports radiate all the way down each leg. The race is billed as the world’s toughest endurance contest, and with good reason. Some studies have found that female athletes, particularly those in endurance sports such as running, live in a chronic energy imbalance, consuming at or below their resting metabolic rate in calories daily. Calcium helps us build strong bones, which is especially important for women who have experienced hypothalamic amenorrhea in the past and who are at an increased risk of low bone density, osteoporosis, and stress fractures. Studies of stress fracture (SF) incidence are limited in number and geographical location; this study determined the incidence of SF injury in female endurance athletes based in the United Kingdom. The Female Endurance Athlete: Exploring the missing link in exercise physiology FENDURA is a research project led by the School of Sport Sciences at UiT The Arctic University of Norway. This is due to notably high prevalence of latent iron deficiency seen in female athletes which in some cases is reported to be more than twice the level reported in their sedentary counterparts. In the second installment of our three-part series on female endurance athletes, I’d like to talk about something that all athletes like to pretend doesn’t exist until it stops them in their tracks: injury. The presence of iron deficiency in physically active females and endurance athletes as a result of intensive training regimens and competition has been a topic of considerable attention over the last few decades.