{"id":9042,"date":"2025-03-04T19:05:52","date_gmt":"2025-03-05T00:05:52","guid":{"rendered":"https:\/\/ultratrailcanada.com\/?p=9042"},"modified":"2025-03-06T14:08:07","modified_gmt":"2025-03-06T19:08:07","slug":"running-and-women-breaking-the-taboos","status":"publish","type":"post","link":"https:\/\/ultratrailcanada.com\/en\/running-and-women-breaking-the-taboos\/","title":{"rendered":"Running and Women \u2013 Breaking the Taboos"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">At Quebec M\u00e9ga Trail 2024, more than 46.4% of participants were women across all distances. This trend is rising, especially in long-distance races! More and more women are hitting the trails, challenging stereotypes, and proving that mountains belong to them just as much as anyone else.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite this progress, some myths about women\u2019s running still persist. And as a physiotherapy clinic expert in prevention and sports, we know how these misconceptions can discourage some women from running\u2014whether due to fear of injury, pain, or simply lack of information.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are five common myths to debunk so that more women can take their place at the starting line and on the trails!<\/span><\/p>\n<h3><b>1. The menstrual cycle significantly affects athletic performance : <\/b><b>True and false.<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">This topic often comes up, yet studies show no direct impact of the menstrual cycle on performance. What really matters is how each woman experiences her cycle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Between 75% and 80% of female athletes report menstrual symptoms\u2014cramps, fatigue, sleep disturbances, etc. Some find their training affected, while others don\u2019t. But beware! If your cycle becomes irregular, disappears, or changes drastically due to intense training, that\u2019s not normal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More than 50% of female athletes experience menstrual disorders related to energy deficits, compared to only 5% in the general population. Missing your period is a warning sign\u2014<a href=\"https:\/\/pcnphysio.com\/nos-services\/services-de-physiotherapie\/reeducation-perineale-et-pelvienne\/\" target=\"_blank\" rel=\"noopener\">consult a healthcare professional<\/a>!<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Our advice? Listen to your body. Some days will be easier than others, and that\u2019s completely normal. Adjust your training based on how you feel.<\/span><\/li>\n<\/ul>\n<h3><b>2. Urinary incontinence only happens after pregnancy : <\/b><b>False!<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">This issue is not talked about enough, yet <a href=\"https:\/\/www.chumontreal.qc.ca\/sites\/default\/files\/2019-06\/133-3-Prevenir-et-traiter-incontinence-urinaire-chez-la-femme.pdf\" target=\"_blank\" rel=\"noopener\">1 in 3 women who engage in sports experience urinary leakage<\/a>. And no, it\u2019s not just after childbirth!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The repeated impact of running\u2014especially downhill or during intense efforts\u2014puts pressure on the pelvic floor. Weak muscles, poor coordination, or even excessive tension in the pelvic floor and abdominal muscles can cause leakage.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you plan your runs based on bathroom availability or worry about leakage before heading out, that\u2019s not normal. These symptoms indicate muscle imbalances that should be addressed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news? There are solutions!<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/pcnphysio.com\/nos-services\/services-de-physiotherapie\/reeducation-perineale-et-pelvienne\/\" target=\"_blank\" rel=\"noopener\">A pelvic health physiotherapist can help you<\/a> regain control and comfort while running.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Specific exercises exist to strengthen or relax the pelvic floor.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Urinary incontinence is not a life sentence\u2014listen to your body and don\u2019t let it limit your love for running!<\/span><\/p>\n<p><b>3. Running only improves physical health : <\/b><b>False!<\/b><\/p>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Running is great for cardiovascular health, muscle strength, and bone density, but its mental health benefits are just as powerful!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some proven mental benefits of running:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Less stress and anxiety, thanks to the release of endorphins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better sleep, which improves recovery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A confidence boost, as achieving goals strengthens self-esteem<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A sense of freedom, especially on the trails<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">At our clinic, we see runners who come in for physical pain but tell us how much running helps them manage daily stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And honestly, what\u2019s better than a trail, a breathtaking view, and a solid uphill climb to clear your mind?<\/span><\/p>\n<h3><b>4. Women can reach the same level as men : <\/b><b>True!<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">If you think women are naturally at a disadvantage in running, think again! Over long distances, women are closing the gap with men, not due to superior strength but because of other physiological advantages:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better stress and effort management over long periods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">More efficient fat utilization as an energy source<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greater mental resilience in endurance races<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">But beyond performance, the real challenge is making room for running in everyday life\u2014balancing personal, family, and professional responsibilities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the day, running is about claiming your space. The mountains are for everyone!<\/span><\/p>\n<h3><b>5. A sports bra is only important for women with a larger chest : <\/b><b>False!<\/b><\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Regardless of your breast size, you need support while running\u2014especially if you\u2019re new to it. Breasts are made of fragile tissue and lack muscle, meaning they can move up to 15 cm per stride, causing pain, hypersensitivity, or even posture issues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A well-fitted sports bra helps reduce impact, improves posture, and can even enhance running technique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, the body can adapt over time. Some runners who never wear support develop tolerance and experience no discomfort. The key is to listen to your body and choose what allows you to run comfortably and pain-free.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Just like you carefully select your running shoes, take the time to find the right sports bra for your needs!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Trail running among women is gaining momentum, and that\u2019s fantastic news! But to keep up the progress, we must break taboos and improve awareness about the realities of women\u2019s running.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a physiotherapy clinic and trail-running enthusiasts, we truly believe every woman should feel confident at the starting line, regardless of her level, age, or concerns. The mountains are waiting for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So lace up, take a deep breath, and go for it!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>At Quebec M\u00e9ga Trail 2024, more than 46.4% of participants were women across all distances. This trend is rising, especially in long-distance races! More and more women are hitting the trails, challenging stereotypes, and proving that mountains belong to them just as much as anyone else. Despite this progress, some myths about women\u2019s running still [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9039,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[74],"tags":[],"class_list":["post-9042","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pcn-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Running and Women \u2013 Breaking the Taboos - Qu\u00e9bec Mega Trail<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ultratrailcanada.com\/en\/running-and-women-breaking-the-taboos\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Running and Women \u2013 Breaking the Taboos - Qu\u00e9bec Mega Trail\" \/>\n<meta property=\"og:description\" content=\"At Quebec M\u00e9ga Trail 2024, more than 46.4% of participants were women across all distances. This trend is rising, especially in long-distance races! More and more women are hitting the trails, challenging stereotypes, and proving that mountains belong to them just as much as anyone else. 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