Running is a great choice for women looking for an exercise program. Women make greater gains in their times and conditioning compared with men, and it's a great way to lose weight after a pregnancy. Running requires little money and is flexible. But there are some things women need to be aware of when running, for it's a rigorous sport and can take its toll over time if done carelessly.
Why women need different running shoes than men?
Women are built differently from men. Women are shorter, lighter, have a lower percentage of muscle mass and a higher percentage of body fat compared to the average male. Female bone weight is also lighter, with the joints and surrounding ligaments being softer and more flexible.
Female have wider hips (relevant to childbearing) and the end result is that women's legs tend to slant downwards at a greater angle from the hip to the ankles, a sharp contrast from the men who tend to have legs that are more splayed to the sides and toes pointing markedly in a 90° angle. The slanting of the legs in turn causes the feet to hit the ground from the outside, creating an opposite force direction that pulls the gait inwards. The result would be an inward pronation action during every footstep.
Women's feet are also shaped differently. Apart from being smaller than men, they have a narrower heel when compared to their forefoot. This often causes the heel to slip inside the shoe when wearing men's running shoes, which can lead to instability and chafing. Some women buy narrower shoes to solve this problem, but this can cause constriction and pain in the forefoot.
Apart from the structural gender differences, there are also significant hormonal differences between men and women. Concentration of the primary female sex hormone, oestrogen, within a women's body can have an impact on the gait cycle. According to a study, the women's foot architecture changes as their oestrogen levels fluctuate during their monthly cycle. Oestrogen is known to be a soft tissue relaxant, and one of the effects this has is to lower women's arch height. To allow for these changes, running shoes with a specific mid-foot design have been developed by some running shoe manufacturers.
These anatomical differences change the stress on the female foot compared to their male counterpart during motion, and therefore makes them susceptible to more frequent and different injuries. However, a good quality shoe can be the difference between a successful and enjoyable running career, be it either social or competitive, and a string of painful and frustrating injuries.
For a woman to find a great pair of running shoes she needs to consider a few factors.
- Size and Fit: Finding the right size for any shoe can be a difficult task. You should take into account the length, width, and overall size of your foot. To find the right shoe, test several brands before you decide to buy. Jog around the store and note that there is adequate room in the toe box and your heel doesn't slip. If possible, test the shoe by running uphill or around corners and if the shoe feels even the slightest bit sloppy, it will probably be too wide for you.
- Support: There are different levels of support for different activities. Some shoes are made for walking, while others are made for running or jogging. All of these types of shoes offer different levels of support. So you need to have a clear picture of the type of activity you will be using the shoes for.
- Cushioning: Cushioned shoes have the softest midsoles and provide the best shock absorption. A typical women's running shoes should have lesser cushioning since women are lighter.
- Weight: Take into consideration the weight of your shoes. Remember that it has to be light weight and easy to run around with.
- Motion control: The best women's running shoes should have the ability to resist motion and has to have built in control to limit the pronation.
- Quality: Your running shoes should be made of good quality materials. It should be sturdy and could withstand any type of activity. It should be made from the finest materials that will give your feet enough protection and comfort.
The perfect pair of women's running shoes will help any female to go the distance. The perfect shoes offer confidence, speed, and agility. They are a runner's best friend, and the ideal accessory for every level of athlete.
