Most women runners have faced the problem of caring for a home and family, going to work and still finding time to run.
The most important thing is to involve your family and children. Make them see how much the sport means to you. You will find that this approach gets you a huge amount of support.
Organize your household chores so that you can manage to stick to your schedule as much as possible. However, do not feel guilty if you have to miss a day or two.
In addition, arrange your running schedule around your office hours. You can even go for your run directly from your workplace.
Running in Pregnancy
The fact that running is one of the most natural exercises makes it extremely beneficial for pregnant women. Of course, some amount of modifications have to be done to your normal routine and precautions have to be observed.
When pregnant,you should typically exercise to maintain a sense of well-being and fitness, rather than attempting to lose weight or to train competitively.
In fact, research indicates that exercising during your pregnancy, is likely to give you a shorter labor, less distress to your baby and a lower probability of a caesarean delivery, and most important of all, an overall feeling of well-being.
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Pregnancy
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Menstrual Problems
Menstrual Problems and PMS can affect your running performance,here are a few tip's to make sure that it does not.
Ensure proper nutrition, adequate intake of magnesium, zinc, vitamin C, vitamin B3 and chromium
Reduce consumption of salt to prevent fluid retention
Reduce consumption of refined sugar, red meat and alcohol
Eat fish, poultry, whole grains and legumes
Reduce consumption of coffee, tea, chocolate and cola-based drinks
Avoid fried foods and hydrogenated margarines
Increase intake of fiber in form of green, leafy vegetables, legumes and fruits
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Pregnancy
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The Pill
The oral contraceptive pill (OCP) is commonly used by women runners to enhance bone health, manipulate the menstrual cycle and control premenstrual symptoms.
One of the main benefits of the OCPs is that they reduce menstrual blood loss by upto 50%, thereby beneficial for women runners. The Pill is also known to reduce painful period cramps.
However, the Pill also gives rise to the possibility of bleeding, fluid retention, weight gain, breast tenderness and headaches, which could affect your overall running performance.
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Running to lose weight
Running is the best form of exercise for women to lose weight. Research shows that spending 30 minutes a day, for four days a week, leads to a high level of fitness and satisfactory weight loss.
Apart from being a weight-loss measure in itself, running is also an excellent component of any weight control programme.
However, experts suggest that you before you start on a running program in order to lose weight, it is important you calculate your BMR (Basic Metabolic Rate) and devise a program accordingly.
Running in Pregnancy
Menstrual Problems
The Pill
Running to lose weight
Menstrual Problems and PMS can affect your running performance,here are a few tip's to make sure that it does not.
The oral contraceptive pill (OCP) is commonly used by women runners to enhance bone health, manipulate the menstrual cycle and control premenstrual symptoms.
