I'm a Runner and I'm a Woman!

Running is not only a sport enjoyed and loved by many men in the world, but by many women as well. Being a runner and a woman can present some challenges, however. As you might have guessed, women are anatomically different than men. They are built differently and carry their weight differently as well. There are a lot of discrepancies between men and women anatomically, but I will focus on just one and the problems it can pose on a woman runner.

Women have a much wider pelvis than men.  This increases what is called the Q-angle or the Quadriceps-Angle. The Q-angle is the angle that forms between the upper leg bone and the lower leg bone (or if you want to get technical and if you know your bones-the femur and the tibia bone). This greater Q-angle can create serious problems in female athletes and especially in female runners. Women’s knees naturally go in a little bit. Men’s do too, but not as much. Knee injuries such as ACL tears are much more likely in female athletes due to this Q-angle.

 Runners are at a greater risk for knee injuries than per se cyclists or swimmers. Runners are constantly pounding their legs and knees on the pavement as they run. Those who run on uneven terrain such as trail runners and cross country runners can be at an even greater risk for knee injuries. The leg muscles and the tendons and ligaments surrounding the knee continually need to adjust to the terrain, putting a greater emphasis on these ligaments. The chances of stepping on a rock or something else that could tweak the knee are much greater in these instances as well.  

So now that we understand that female runners are at high risk for knee injury, what can be done? Well here are a few suggestions to help you strengthen your knees. Doing so will hopefully prevent injury from even happening! Try incorporating plyometric and agility drills into your training program. Doing them on a flat even surface can help build up strength in your tendons, ligaments, and those muscles surrounding your knees. Be sure when you jump that you consciously focus on not letting your knees come in. Doing so will train your brain to keep them at a better angle and help prevent injury later on. No one likes an injury! In addition, you should incorporate exercises that enhance strength and neuromuscular control of your knee joint. One example of an exercise that would do this would be slow squats in which you focus on not letting your knees come in.

Being a runner AND a woman isn’t so bad. Although this puts you at a greater risk for injury, there’s no need to stress. Following the suggestions above will help you avoid injury and help you keep on running. So, don’t ever be afraid to say: I’m a runner and I’m a woman!