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Over the last several years there has been more research that truly explores how female athletes differ from male athletes. Our app has content from several running medicine specialists and medical providers going into depth on female specific issues including pregnancy, postpartum, training with your period and soon menopause. But, today let’s start the conversation by explaining the differences between male and female runners
Understanding these differences is not just a matter of curiosity but a pivotal aspect for tailoring training and rehab programs effectively. So, lace up your shoes as we delve into the distinct realms of cardiovascular, musculoskeletal, neuromuscular and hormonal dynamics shaping the running journeys of individuals across the gender spectrum.
Cardiovascular System:
In the realm of heart rates and oxygen transport, the female body showcases a higher proportion of slow-twitch muscle fibers compared to males. Slow twitch fibers are the muscle fibers that are built for endurance. This grants women an advantage in endurance events, where sustainable energy output reigns supreme. However, women have smaller engines, meaning their lungs, heart, thorax and rib cage are typically smaller in size than males'. Male runners often exhibit greater VO2 max levels and oxygen delivery as well as high vital capacity and residual volume in their lungs. These differences often allow men to demonstrate faster times.However, the more trained a female athlete is the closer her physiology is to that of a male.
Musculoskeletal System & Neuromuscular Coordination:
The structural nuances within muscles and bones propel male and female athletes forward in unique ways. Men typically have greater muscle mass and bone density, lending them more power and possibly more protection from some common running injuries. Yet, what they have in strength they often lack in mobility.
Females frequently have wider hips, resulting in a more pronounced Q angle, potentially predisposing them to knee injuries. In fact, women are 4-6x more likely to have a knee injury than men in cutting and jumping sports. This is why focusing on hip strength, breathing, single leg stability and dynamic control such as plyometrics is especially important for women.
Additionally, women tend to rely more heavily on their quadriceps while men on their hamstrings for stability. Males exhibit decreased hip flexion and extension during running as well as more overall stiffness. Men should spend more time on neural mobility, hamstring, ankle and hip flexor mobility.
Hormonal Influences:
Beyond muscle and bone, hormonal fluctuations wield a substantial influence on performance. Estrogen, progesterone and other female sex hormones change daily in a woman while male sex hormones such as testosterone have mostly consistent levels after puberty.
Relaxin plays a role in tendon and ligament laxity in women. Estrogen and progesterone impact core body temperature, muscle hypertrophy and catabolism (breaking down), fatigue, fat storage, water retention, ventilation and much more. For women, how they train should depend on where a woman is in her cycle of life or menstrual cycle.
Alternatively, testosterone in males fosters muscle hypertrophy, red cell production, protein synthesis and aids in rapid post-workout regeneration. If a male is overtraining they may see a drop in their testosterone levels.
Training Guidelines Based on Gender Variances:
For Female Runners (“Train Like a Girl”): Prioritize strength training exercises targeting hip and knee stability to mitigate injury risks.Work on dynamic stability and breathing. Monitor training intensity throughout menstrual cycles to harness hormonal fluctuations for optimal performance.
For Male Runners: Incorporate interval training to enhance anaerobic performance, aligning with the body's predisposition towards explosive power.Focus on developing muscle mass through strength training to maximize strength gains but make sure you spend enough time working on mobility before and after workouts.
By grasping the intricate web of physiological disparities between male and female runners, one can craft targeted training regimens that empower athletes to excel in their unique strengths. So, next time you hit the pavement, let the knowledge of these gender-based differences propel you towards newfound heights of running prowess!
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Mascherini, G., Petri, C. & Galanti, G. Relationship between Left Ventricle and Body Composition in Young Male and Female Athletes. Hum Physiol 44, 424–435 (2018). https://doi.org/10.1134/S0362119718040084\
Papaiakovou, G, et al. “The effect of Chronological Age and Gender on the Development of Sprint Performance During Childhood and Puberty.” Journal of Strength and Conditioning Research 23.9 (2009):2568-2573.
Smith, Francis W. M.D., F.R.C.R.*; Smith, Pamela A. B.Sc.†. Musculoskeletal Differences Between Males and Females. Sports Medicine and Arthroscopy Review 10(1):p 98-100, March 2002.
Sims S, Heather A. Myths and Methodologies:Reducing Scientific design Ambiguity in Studies comparing sex and/or menstrual cycle phases. Experimental Physiology. 2018 Oct;103(10):1309-1317. doi: 10.1113/EP086797. Epub 2018 Aug 15.
Sims, S. ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and aStrong, Lean Body for Life.Rodale, Jul 5, 2016.
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