Feeling unusually tired on your runs? Struggling to hit paces that once felt comfortable? Before assuming you need to train harder, it may be worth looking at your nutrition. Two common but often overlooked concerns for female runners are iron deficiency and Relative Energy Deficiency in Sport (RED-S). Both can quietly impact performance, recovery, and […]
Category Archives: Education Topics
24
Jun
Jun
One of the most fascinating aspects of being a female athlete is that your body is constantly changing. Hormones influence far more than reproductive health. They affect energy levels, recovery, strength, coordination, and even injury risk. Understanding how estrogen and progesterone fluctuate throughout the menstrual cycle can help women work with their bodies instead of […]
18
Jun
Jun
Many women have experienced it but few talk about it: leaking urine during a run, feeling heaviness or pressure in the pelvis, or noticing symptoms that seem to worsen with high-impact exercise. If this sounds familiar, you’re not alone. Pelvic floor issues are common among female runners, and while they may be common, they are […]
10
Jun
Jun
At Moms on the Run, we talk often about the importance of increasing mileage gradually, staying under that magic “10%” weekly gain to reduce the risk of injury. But did you know that strength and nutrition are important factors as well? Strong bones are the foundation of healthy running, yet stress fractures remain one of […]
04
Jun
Jun
For many female runners, dedication is a strength. Whether you’re training for your first 5K or chasing a marathon PR, it’s easy to believe that more miles and harder workouts will automatically lead to better results. In reality, the body needs recovery just as much as it needs training. When training stress consistently exceeds the […]
27
May
May
While you may consider running to be a lower-body sport, efficient running mechanics rely on the entire body moving well together. Maintaining mobility and flexibility in the hips, ankles, calves, and thoracic spine can improve stride efficiency, reduce unnecessary stress on joints, and help lower the risk of common overuse injuries. Limited mobility in one […]
20
May
May
For many women runners, aches and pains like IT band syndrome, runner’s knee, and shin splints are not always caused by simply “running too much.” Often, the problem begins higher up at the hips. Your hips and glutes act as the stabilizing powerhouse for your stride, helping control alignment, absorb impact, and keep your knees […]
12
May
May
If you’ve ever wondered whether you should stay in the “fat-burning zone,” push harder, or avoid high intensity altogether, you’re not alone. Fitness advice can feel confusing, especially when different sources seem to contradict each other. The truth is much simpler: your body benefits from a variety of intensities.
Training across different heart rate zones improves endurance, cardiovascular fitness, metabolism, and overall resilience, both physically and mentally. Each level of effort serves a purpose, and learning how to use them together is what creates lasting progress.
05
May
May
Wouldn’t it be nice if the only thing runners had to think about was “just put one foot in front of the other!” In reality, the mechanics behind each stride are surprisingly complex, and understanding these can help us move more efficiently while reducing unnecessary stress on our joints and soft tissues. Today we will […]