Female
Endurance Running: Why is
it that women don't slow down as much as men do when
they go for the long one?
by
Owen Anderson for peak
performance
If
a man and woman cross the finish line of a 10K race
at the same time, you can usually be sure of one
thing: the woman will beat the man if they run a
marathon together, in spite of their similar 10-K
times.
The simple truth is that women slow down less than
men as race distances increase This trend toward
female superiority as races lengthen is especially
true when one moves to very long, back-breaking
competitions. For example, research has determined
that female runners with the same 10-K times as a
group of men will beat those men by more than 30
minutes if they are challenged to a 90-K race.
Surprisingly (to those accustomed to thinking about
male distance-running superiority), studies carried
out in South Africa indicate that women can beat men
with similar VO2max and running-economy values - as
long as the distance is greater than about 24K.
Below that distance, the sexes are evenly matched -
or else males tend to win when VO2max and economy
are the same. Strangely enough, exercise scientists,
who normally can explain even the most unusual
aspects of endurance exercise, haven't been exactly
sure why this is so.
To learn more about the phenomenon, scientists at
the University of Witwatersrand Medical School in
Johannesburg, South
Africa, recently compared 10 experienced female
runners with 10 proficient males, analysing their
times at selected 10-K, half- marathon, marathon,
and 90-K races. Each subject was tested for VO2max,
running economy, lactate threshold, and percent body
fat. Training histories and psychological tests (the
Profile of Mood States, or POMS, and Personal
Motivation, or PM) were also completed by each
runner. The 10-K, half-marathon, and marathon races
were all held at an altitude of 5900 feet (males and
females competed together in the same races), while
the 90-K affair (the Comrades Marathon) was run at
sea level.
The men and women were alike in many ways. Prior to
the study, the females normally ran the marathon in
an average time of 3:36, while the males did it in
about 3:39 (this difference wasn't statistically
significant). Average age (34 years) and running
economy were identical, and both males and females
trained about five times a week, had been training
for three years, and covered about 12K per workout.
Average intensity of training (about five minutes
per kilometre) was also equivalent in the two
groups.
In spite of that, the males held some advantages.
Fat-free mass was 33 per cent greater in the men,
percent body fat was 27
per cent lower (16 versus 22 per cent), and VO2max
was around 6 per cent higher (54.6 versus 51.5 ml/kg.min).
Note that in spite of these edges, the male marathon
times were no better than those of the females.
How did they do in races?
Males ran a little faster than females in the 10K,
running at an average speed of 233.2 metres per
minute, compared with 227.4 for the women (10-K
times of 42:53 and 43:59, respectively). And males
were still a nip faster in the half-marathon, too,
at 213.8 metres per minute against 211.8 (1:38:42
versus 1:39:37).
In contrast, females tended to be a bit faster in
the marathon, coursing along at 194.8 metres per
minute, compared with 192.6 for males (that's
3:36:38 versus 3:39:06). And in the 90K, it wasn't
even close: females sizzled along, relatively
speaking, at 171 metres per minute, while males were
almost 10-per cent slower at 155.2 metres per
minute. The males were almost an hour behind the
females in the Comrades race!
The
Witwatersrand researchers took a close look at
physiological and psychological data in hopes of
finding an explanation for the male fade-outs.
Basically, they learned that the females worked
harder than males at all race distances. For
example, female runners moved along at an intensity
of 84.4% VO2max in the 10K, while males were content
to cruise at 79.9%. In the half-marathon, the
difference was 78.7 to 73.5%. In the marathon, it
was 73.4 to 66.3%. And in the 90K, the gap widened
to 59.8 versus 50.2%. In each case, the women were
working at higher percentages of their maximum
capacities!
Actual power outputs showed a similar trend. While
males and females expended energy at similar rates
in the 10K, females burned about 3 per cent more
calories per minute in the marathon, and the
difference in rates of energy expenditure reached
epic proportions in the 90-K effort, as females put
out 10.4 Watts of energy per kilogram of body weight
while males shuffled along at 9.2.
What's
the mechanism for this? Why do males begin to
stumble as race distances increase? Differences in
VO2max, running economy, and/or training aren't the
answer; after all, those variables were nearly
identical in males and females in the South African
study (in fact, the males had slightly higher
aerobic capacities). Clearly, the female-male
performance difference is the result of females'
abilities to use a higher fraction of VO2max as race
distances increase (which can more than offset an
inherent VO2max disadvantage), but that still
doesn't explain why females are better able to put
the pedal to the metal in long races.
Differences in blood glucose are not the answer;
blood-sugar levels were the same in males and
females. Differing rates of dehydration are also not
the reason; males and females dehydrated to the same
extent in the longer races.
Is it in the fat - or in the brain?
Variation in rates of fat burning might be a factor:
males had much higher blood-fat levels at the end of
the 90-K exertion. Although this might seem to give
men an advantage (more fat means more fuel), it
might actually reflect the lower rate of fat
metabolism in male runners (the less fat that is
burned, the more is left floating around in the
blood, to put it in lay terms). The advantage of fat
utilisation is that it can prevent muscle-glycogen
wipeouts, but in long races like the marathon and
90K any fat- burning 'edge' for females could be
taken away if males judiciously ingested
carbohydrates during the race.
It's possible that females generally have a
psychologically stronger disposition which allows
them to 'work at the edge' of numbing fatigue more
effectively than males in multi-hour physical
struggles. However, the Witwatersrand researchers
found no gender-related differences in psychological
fortitude or personality traits. The Profile of Mood
States test was administered under normal resting
conditions and then immediately after the 90-K race
to see if personality changes varied between the
sexes in response to extreme exercise; however, this
test revealed that males and females showed
decreased anger and vigour and increased fatigue and
confusion to the same degree during the incredibly
difficult 90-K run.
The Personal Motivation test was also not revealing.
This exam is actually composed of two parts - goal
directedness and personal excellence. Individuals
who score high on goal directedness tend to be very
intent on achieving personal goals and persevere
without hesitation in spite of adversity. People who
do very well on the personal excellence part of the
test believe that fate is entirely in their hands
and are also convinced that goals will be achieved
by taking the initiative rather than leaving it to
luck. Obviously, all of these personal
characteristics could have a profound effect on
athletic performances, but the Witwatersrand
researchers found no male-female differences in any
of the characteristics.
What about oestrogen?
Could the key female sex hormone - oestrogen -
somehow be responsible for female resilience in
long-distance racing? Could it be true to say that
'When the going gets tough, the tough have oestrogen
on their side' - or something like that?
Most people aren't aware of oestrogen's possible
role in improving performance, preferring instead to
focus on the muscle-building potential of the male
chemical counterpart - testosterone. However,
interest in oestrogen's potentially ergogenic role
dates back quite awhile - and seemed to reached a
peak in the former 'Soviet-bloc' countries in the
1970s and 1980s, when Russian and Eastern-European
women began to dominate Olympic and
World-Championship competitions.
Observers of the Eastern-European athletic scene
subsequently claimed that some female athletes
participated in the practice of deliberately
becoming pregnant at a key stage of training -
usually just before a major competitive period. This
nightmarish scheme was believed to be effective in
enhancing performances, partially because of the
hormonally related 20 to 30-per cent increase in
blood volume which can occur during the first few
months of pregnancy.This plasma growth was thought
to boost performances by providing greater blood
flow to the skin for cooling and superior movement
of fuel and oxygen to the muscles. In the horrendous
culmination of this 'training strategy', the females
would abort their foetuses after about six to eight
weeks - before the increased weight gain associated
with foetal growth actually began to slow them down.
Although the expanded blood volume was believed to
be ergogenic, another underlying thought was that
the hormones associated with early pregnancy,
including oestrogen, could enhance muscle growth
(just as they would encourage foetal development)
and also protect muscles from damage during
extremely high-quality training. Although oestrogen
is usually viewed as a hormone which merely
maintains the health of the female reproductive
system, encourages breast growth, stimulates release
of an egg cell during menstrual cycling, and
protects the linings of blood vessels, it is also a
fairly powerful 'anabolic' (tissue-building)
hormone.
For instance, oestrogen is known to dramatically
stimulate growth of the uterine endometrium, the
inner lining of the uterus. While it's true that the
endometrium does not play a key role during
endurance exercise, oestrogen also increases
'calcium binding' in 'smooth' muscle tissue (a
unique kind of muscle found in the walls of blood
vessels and internal organs), an effect which should
greatly magnify the force of muscle contractions.
Oestrogen's effects on skeletal muscle (the type of
muscle which moves you around as you run, swim, ski,
or cycle) are rather poorly known (in a
male-dominated scientific world, one would expect
this to be true), but this muscle-stimulating mode
of oestrogen action does make one think of the
female runners who can work at 60 per cent of
maximal during ultramarathons, while males with
equal aerobic capacities are stumbling along with
miserly power outputs of only 50 percent of max.
Oestrogen
and muscles
Actual research into oestrogen's effects on muscles
and exertion first came to the forefront in the
1970s, when investigators at various universities
began to discover that when oestrogen was added to
animal feed, the animals grew larger and had greater
muscle mass. This came as a bit of a shock, since it
was believed that oestrogen fattened - rather than
beefed up - living organisms, but the observation
was repeated in literally hundreds of different
studies.
Basically, researchers were able to show that the
addition of oestrogen to the diets of cattle or
sheep could hike weight gain by about 15 per cent
and boost 'feed efficiency' (the degree to which
ingested food is actually transformed into new
tissue) by around 12 per cent. As mentioned, these
weight gains were produced in animals which ended up
with relatively more muscle and less fat, compared
to cattle or sheep who grazed without oestrogen
additives.
What was notable about these studies was that
oestrogen seemed to produce a decline in blood
levels of amino acids and in blood and urinary
concentrations of nitrogen, effects which basically
meant that oestrogen was either stimulating muscles
to synthesise protein at greater rates or else
protecting the proteins which they already contained
more effectively. Oestrogen-fed animals also did a
better job of holding on to calcium and phosphorus,
two minerals which are critical for muscle function.
Overall, experts claimed that adding oestrogens to
cattle feed would provide the United States with 135
million (!) extra kilograms of animal protein per
year, without any increase in what the animals
actually ate! It was as though oestrogen was
behaving just like its male counterpart,
testosterone (of course, most people aren't aware
that oestrogen is formed from androgens in the
ovaries and so is not very chemically dissimilar
from its hormonal brother).
And a critical piece of information was that
increased oestrogen boosted blood levels of 'growth
hormone', an extremely important chemical released
by the pituitary which stimulates tissue growth,
enhances fat degradation, and protects muscle cells
from breakdown. In fact, scientists discovered that
one could either inject animals with growth hormone
or simply place oestrogen in their feed; the end
results were fairly similar.
And as you might guess, the tissue-building effects
of oestrogen were usually observed in female cattle,
but not in males. In fact, when bulls were given
oestrogen they began to get fat and grow breasts,
instead of bulking up (that's one of many reasons
why American beef herds aren't all charged up on
oestrogen right now). However, young, sexually
immature bulls did grow like wildfire when given
oestrogen supplements.
Muscle protection
That's all very interesting, but the key effect of
oestrogen is probably not to enhance muscle growth
but rather to protect muscles from damage during
strenuous exertions and thereby boost recovery rates
during rigorous training. Studies have shown that
females regain muscle strength more quickly than
males following very hard, muscle-damaging workouts.
How can oestrogen preserve muscle function? Well,
since about 1986 scientists have known that
oestrogen has unique 'antioxidant potential', which
basically means that it can shield cell membranes
(including muscle membranes) from 'peroxidation
reactions'. Peroxidation is serious; it can destroy
membranes and ultimately lead to the destruction of
muscle cells themselves. Since tissue-damaging
peroxidation reactions are stimulated by endurance
exercise, it's easy to see a mechanism by which
oestrogen could promote muscle preservation and
recovery during tough training. Oestrogen's exact
modus operandi in protecting membranes isn't known,
although it has been established that muscle
membranes do contain receptors for oestrogen.
In
fact, some studies have suggested that oestrogen and
its related compounds are more potent antioxidants
than the highly touted vitamin E. In addition to
giving cell membranes a boost, oestrogen is also
thought to protect against the peroxidation of LDL-cholesterol
(aka bad cholesterol), an effect which may at least
partially explain the lower incidence of heart
disease in females, compared to males. Studies have
shown that therapeutic doses of oestrogen
significantly reduce the incidence of and mortality
from cardiovascular disease, as well as chest pain
and blood-vessel blockages in postmenopausal women.
Oestrogen in the athletic arena
What about oestrogen and athletic activity? When
male and female rowers recently embarked on an
extremely challenging 30-day training period, males
exhibited significant signs of membrane peroxidation
(determined by examining blood levels of chemicals
produced by peroxidative processes), while females
did not. In addition, when male rats become
vitamin-E deficient, they respond to training very
poorly and suffer from reduced exercise capacities,
while female rats low on E tend to get along just
fine, as long as oestrogen levels are okay.
Similarly, high-intensity exercise depletes muscle
vitamin-E levels in sexually immature animals but
not in sexually mature females with normal oestrogen
levels, another indication that oestrogen operates
in muscles as an antioxidant and protects them from
damage during strenuous training.
And it's tempting to think that the female advantage
in ultra- competitions may operate in this way:
during the race, muscle membranes become
progressively more damaged, but to a lesser extent
in females, compared to males. In addition,
mitochondrial membranes and a membranous network
inside muscle cells called the sarcoplasmic
reticulum begin to break down. As healthy calcium
ebbs and flows between the reticulum and the
contractile proteins inside muscle cells, the cells
alternately relax and contract. If the reticulum
becomes torn and leaky, muscle power decreases.
Could oestrogen-induced preservation of muscle
membranes be a reason why exercise intensity during
muscle-damaging ultras plummets from 60% VO2max in
women to just 50% in men?. We've put that thought in
the form of a question, since the phenomenon hasn't
actually been tested yet.
Does oestrogen also have any direct effect on muscle
force per se? Well, yes. For example, females
generally experience a fairly precipitous loss in
muscle strength after they have gone through
menopause. This decline is not necessarily the
result of muscle atrophy (the actual loss of muscle
tissue), because it is also apparent if muscle force
production is expressed per unit of muscle
cross-sectional area. However, studies carried out
at University College in London reveal that this
drop-off in force can be prevented when
post-menopausal women are given oestrogen therapy,
indicating that oestrogen may have a fairly direct
effect on force production in muscles. As an aside,
males don't experience a 'testopause' which is quite
as dramatic as the female menopause. As a result,
they aren't hit with a similar decline in muscle
strength per unit area until they reach the age of
60 or so.
Preventing long-distance slowdowns
Will male bodybuilders soon begin to worry about
being too oestrogen-poor and begin injecting
themselves with oestrogen in order to bulk up and
enhance their ability to recover from harsh
training? Since they're wimps when it comes to
injections, will long-distance runners soon be
sprinkling oestrogen on their breakfast cereal in
hopes of improving their marathon or ultra-marathon
times? Well, amazingly enough, scientific studies
have shown that - at least in rats - males treated
with oestrogen before embarking on two-hour runs do
experience less muscle damage. This overall 'oestrogen-stacking'
scenario is not too likely, however, bearing in mind
the swagger of machismo - and the fact that the
experimental bulls got fat instead of muscular after
taking oestrogen. But we shouldn't be at all
surprised to see the girls winning and placing high
in ultra-race competitions and outdistancing those
male runners who can beat them rather handily in
10Ks. As the South African research has shown,
females can dominate males in such longer races,
even though the males have greater aerobic
capacities and faster 10-K times.
We don't know whether this is because oestrogen
pushes muscle metabolism toward fat oxidation during
exercise, an effect which conserves glycogen, or if
it happens because oestrogen preserves strength and
protects muscles so well during high-mileage
training and actual marathon and ultra-marathon
racing. The bottom line is that females certainly
tend to outwork males in such events, moving
energetically along at 73% of VO2max in marathons,
versus 66 to 70% for males, and at about 60% of
their VO2max in ultramarathons, while males crawl
toward the finish line at just 50%. of maximum.
If you're a male - or female - who tends to slow
down too much when you run the marathon, what can
you do to prevent it? Focusing more heavily on long
runs in training is not the answer; in fact, it's
one of the key causes of marathon slowdowns. For
example, most people who run the 10K in 40 minutes
prepare for marathons by doing a lot of running at
about eight-minute per mile pace. That's a big
mistake!
You see, if you can run a 10K in 40 minutes, you
should be able to run a marathon in about 3:07 (we
get the 3:07 by multiplying 40 by 4.667, the
10K-to-marathon conversion factor). That's a pace of
7:08 per mile. Going out and running lots of 15- to
20-milers at about eight minutes per mile, the usual
gambit, is going to enhance your ability to run your
marathon at eight-minute pace, not at 7:08 tempo.
Those long runs are fine for general strength,
aerobic development, and calorie burning, but your
marathoning will get a greater shot in the arm if
you focus instead on gradually increasing the
distance you can run at your goal speed, which in
this case is 7:08 velocity. Simply start with two to
three continuous miles and gradually progress until
you can cover 12 or 13 miles at your goal pace in
one big swallow.
Of course, overall fitness is also more critical
than an ability to handle very long runs at slow
paces. Intervals at 5-K speed, long intervals at
10-K pace, tempo runs at just off 10-K pace, and
hill sessions are going to do far more for your
marathoning than just ambling along lethargically at
well-off marathon pace. With more specific,
higher-quality training and a proper taper, you can
cruise through your marathon in your best-possible
time, not in a too-well-practised shuffle.
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