Modern Athlete Magazine Issue 59, June 2014

Women’s Running brought to you by Asked & ANSWERED This month we decided to take some frequently asked questions by female athletes to our panel of experts, so whether you’re unsure about weight training or need some advice on low-kilojoule snacks, read on! – COMPILED BY NICOLE DE VILLIERS focuses on building large, deﬁned muscles, while a runner focuses on strengthening the muscles in order to (a) illuminate muscle imbalances, (b) develop muscle power which equates to speed, and (c) develop endurance. Strength training for both men and woman is a crucial aspect of injury-free running and should be included in all training programmes. – Ray Orchison, USA Track & Field and NAASFP certiﬁed coach Q: If I don’t eat before I train, will I burn more kilojoules? Images: iStock You won’t burn more kilojoules, but rather a different substrate, i.e. you will use up a type of fat in the blood as fuel, more so than carbohydrate. However, beware that your blood sugar does not drop while exercising intensely or for long durations. – Christene Peters, Registered Dietician quadriceps muscles. Where running is concerned, women have a two to eight times greater risk of anterior cruciate ligament injury than men, and stress fractures occur more frequently in amenorrheic women, while patello-femoral pain is also more common in women than in men. – Dr Rudi de Wet, General Practitioner specialising in sport science Q: What natural high-energy snack options are there instead of energy bars? Dates, bananas, oatcakes with nut butters and natural health bars, e.g. Bliss RawSuperfood bars and balls, which are packed with Brazil and cashew nuts, and organic dates and raisins, for long-lasting energy. – Christene Peters, Registered Dietician Q: Will I get big muscles if I incorporate weights in my training programme? This question is often asked, and not just by female athletes, as most runners want to get lighter, faster and stronger and not heavier and bulkier, but female athletes seem to be the most hesitant when it comes to adding weight-training sessions to their programme. The bottom line is that unless you really load up the weights and focus on bulking up your muscles, you will not be entering any body building competitions anytime soon. Don’t be put off by the men around you in the weight section of the gym lifting 40kg dumbbells with a bit of a yawn while you’re straining to lift your little 4kg or 8kg weight and expecting a burst blood vessel at any moment. Weight-lifting for a runner and weight-lifting for a body builder are two very different weight sessions! A body builder WIN a Totalsports Voucher worth R1000. Go to Women are more prone to knee injuries in high impact or ‘jumping sports’ like netball, because they generally have a wider pelvis than men, which causes the knee to angle a bit more inwards (a man’s legs go straight down). So this means a woman’s knee joint is more prone to bending inwards on high impact, resulting in medial collateral, cruciate ligament or miniscal tears. The incidence of injury is also higher because of weaker WIN WITH TS MA 190mmx70mm FC 03-14.indd 1 36 www.modernathlete.co.za and click on the competition link. Q: Are joint injuries more common in women? ISSUE 59 JUNE 2014 / www.modernathlete.co.za Ts & Cs: Multiple entries permitted. One voucher will be awarded per month, and the Publisher’s decision is ﬁnal, no correspondence will be entered into. Competition open 1 June to 30 June. & 2014/05/08 5:09 PM

Modern Athlete Magazine Issue 59, June 2014 | Page 38