Do read my earlier articles on running injury free and running outfits in the running basics series, before you continue reading. Here I talk about specific pointers that are running basics for women.

Safety

Women runners are often harassed by onlookers in the street. There have been cases of attacks on women running in early hours all over the world. I personally, avoid running alone in the dark (morning or night). Not to say that daylight is safe but yes, relatively safer. All runners are at risk in such hours though. Men and women worry about being mugged or being attacked by dogs. But women need to be extra alert on this aspect. Either take a buddy along or wear gears that help you contact someone at the earliest.

Social Stigma

In a lot of Asian countries, families still look down upon outgoing women. Running outside is not permitted by either parents, husband or in laws. I know several married women who make excuses to come join me for runs. Even if they get support from family, they often carry guilt for stepping out. They feel like they are taking away time from care-giving at home. Either doing injustice to their children or their family by focusing on themselves. This is where men need to play the role of an ally. Give confidence to women in their lives and equal freedom as they expect to get.

What To Wear

I elaborated a lot on this in my article here. In addition to the points already mentioned, women need to focus on good quality innerwear. Investing in high-quality right fit sports bras is a great first step. Go for tight fit tights or shorts to avoid chafing of thighs. Gadgets and shoes are often designed to be a bit lighter and slick for women. It is better to get shoes and gadgets that are women-specific because the men’s version is often bulky or rugged looking in my experience.

Stamina

If you are an absolute rookie to running, please start by working on your core strength. Regular strength training not only helps avoid injuries but gives you more stamina. If you are going into motherhood or starting workout after a recent pregnancy, keep it mild. Doctors usually advise women to continue workout as they were doing before pregnancy, if not milder. I have often seen pregnant women successfully run 10 km marathons alongside me. They were runners from before pregnancy. Elite women runners have managed to win marathons during and just post-pregnancy too.

Supplements

Iron deficiency is a common problem in many women around the world. If you continue to feel weak during runs and strength training, get yourself checked for deficiencies. Taking Calcium, Multivitamins or Iron supplements may be a necessity for many of us. When it comes to running during periods, supplements, or painkillers can be your lifesavers. Another pro tip as part of running basics for women, especially during periods is to use menstrual cups instead of tampons or sanitary napkins.

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