The Owner's Manual For The Female Runner

Wider hips, smaller feet, and a host of other traits make women more susceptible to injuries. Here's what to do about it.

Women's Running

Your Feet
If you're experiencing pain anywhere in your legs or hips, the cause of the problem may be your feet-or more specifically, your shoes. Women typically have narrower heels than men, and many women buy shoes that are too small in order to keep their heels from slipping, says Dr. Braver. Because we tend to pronate more, we also need shoes with the right mix of stability and support.

Shoes that don't meet those requirements can cause pain in any of the joints of your body, including those in your feet. The wrong shoes can contribute to a condition called plantar fasciitis, an inflammation of the fibrous tissue that runs along the bottom of your feet. It often produces a stabbing sensation in the bottom of the heel or arch.

The best shoes for your feet will feel snug enough to prevent sliding, but loose enough to allow your feet to flex properly.

Most specialty running stores can give you advice about the best shoes for you. To figure out your foot type, do the wet test: Step out of the shower onto a piece of paper, and trace the outline of your footprint. Then take it to the store with you, along with an old pair of running shoes. These items will help the salesperson determine the shape of your arch and the way your foot typically moves when you run. If the best off-the-shelf shoes don't cure your problems, try some drugstore inserts, or see a podiatrist for custom-made orthotics.

Your Breasts
You have to love your sports bra, because it gives you the support you need during running. But you probably curse it, too, if it digs into your skin after a few miles, or worse, leaves you chafed with little wounds that torment you once you hit the shower.

Newer fabrics are less likely to rub, but many women still suffer "bra burn" from every model they try. A properly fitting bra should be snug but not suffocating, with no loose spots that might bunch up. The bra should reduce bouncing to almost none. (To test a bra, jump up and down in the dressing room). If you're still getting rubbed, apply a bit of petroleum jelly or other lubricant to trouble spots before your runs. If you're doing long runs, bring along a trial-sized tube in your waist pack for touch-ups along the way.

Your Lungs
Asthma and its cousin, exercise-induced asthma (EIA), are more common in women than men-and more common among athletes than the general public. Asthma involves two factors: chronic inflammation of the airways, and a hyper-responsiveness to various triggers.

Some common triggers for asthma and EIA include: cold air, hormones (many women are more prone to attacks right before or during their periods); and physical and emotional stress. "Stress definitely affects the smooth muscle in your airways," says Cathy Fieseler, M.D., an ultramarathoner and sports-medicine practitioner at the Cleveland Clinic Foundation. In fact, stress can create a condition called vocal-chord disorder, which produces asthma-like episodes but is actually a physiological response to anxiety.

Dehydration can also contribute to an attack, so drink 8 ounces of fluid every 15 to 20 minutes while exercising. And clear your diet of possible asthma triggers, such as wheat gluten (found in any food containing white or whole-wheat flour), dairy products, soybeans, and nuts. If your symptoms persist, see your doctor.

Your GI Tract
Though any runner can suffer from heartburn, diarrhea, and stomachaches, women are particularly prone. That's because more often than men, women tend to develop irritable bowel syndrome-a condition that can include alternating episodes of diarrhea, constipation, and abdominal pain-as well as lactose intolerance, the inability to digest dairy products.

If you experience chronic GI problems, monitor the foods you eat to see if you can determine a pattern. Common culprits include dairy products, caffeinated beverages, chocolate, fried foods, and acidic fruits and vegetables such as tomatoes and oranges.

Also, for most runners, a big meal before a big workout won't sit well. "What you can eat, and how long you have to wait after eating it, vary enormously from person to person," says Dr. Fieseler. "I've seen people in ultras who can wolf down a cheeseburger while they're running, but most people need at least an hour between eating and exercise." In some female runners, the hormonal swings associated with the menstrual cycle and pregnancy can exacerbate indigestion, meaning you'll need to be even more careful of what and when you eat.

"Generally speaking, the greater the intensity of your workout, the less blood will reach your digestive tract, and the more digestive troubles you might have," Dr. Fieseler explains. "And exertion definitely loosens your esophagus, the gatekeeper for everything you've just eaten, which makes you more vulnerable to heartburn." Unless your workout is no more grueling than a stroll around the block, you're better off allowing your body to process a meal before you ask it to go aerobic. If you're starving, grab an easy-to-digest energy bar or a carbohydrate drink.