Understanding Bone Stress Injuries in Women Runners
Did you know that women runners are twice as likely as men to suffer from bone stress injuries? This increased risk is due to a variety of factors, including hormonal differences, bone size, biomechanics, and more. One major risk factor is going more than six months without a period, followed by issues related to training load.
How Should This Influence Our Training?
Women need to train in a way that considers their unique physiology and increased risk of stress fractures. As an endocrinologist who frequently sees bone stress injuries, I believe that women benefit from less speed and interval training compared to men. While speed training can lead to short-term improvements, it can also increase the risk of stress fractures, which can sideline you for weeks or even months, ultimately hindering your fitness progress.
Personal Experience with Training Programs
I recently tried a popular running app that offers training plans based on four levels of running ability, from beginner to elite. I selected the “advanced” level, which included three interval/speed sessions and two easy runs per week. Although I usually run five times a week, the high frequency of speed sessions was too much for my legs to handle. With my experience as a runner, I knew that sticking to this program would likely result in injury.
The Importance of Individualized Training Programs
Running programs should be tailored to the individual. If a generic program doesn’t feel right, don’t push through it. More speed work and higher volume aren’t always better. Stress fractures can almost always be prevented with appropriate loading, nutrition, and recovery.
Preventing Stress Fractures
To prevent stress fractures, it’s crucial to focus on proper training load, balanced nutrition, and adequate recovery. By taking these factors into account, you can reduce your risk of injury and maintain your running performance.