Nicky Edwards, physiotherapist, dedicated runner, and author of the bestseller “The Female Runner’s Advantage,” has a passion for helping female athletes navigate the unique challenges they face in their training. With a running career marked by significant health hurdles, Nicky has channelled her experiences into creating a more inclusive and tailored approach to sports training for women, and offers valuable lessons and insights for runners of all levels.

I’ll do anything for a race medal

Nicky’s own running journey began later in life: “I’ve always been very sporty – I played hockey – but I would never run unless it involved chasing a ball,” she recalls. Her path to running took a pivotal turn at 39 during a milestone birthday year. Driven by a desire to mark her 40th birthday with a significant achievement, Nicky set an ambitious goal to complete 40 sports events. This led her to her first 10K race, a distance she initially underestimated. “Not being a runner, I had no idea how far 10K actually was,” she admits. Despite the challenge, the experience ignited her passion for running. “I caught the bug,” Nicky says. “I’ll do anything for a race medal.”

Nicky’s running ambitions evolved, culminating in her quest for the Six Star Medal from the Abbott World Marathon Majors: Tokyo, Boston, London, Berlin, Chicago, and New York City. Her journey began with the London Marathon, which she initially saw as a “bucket list” item. Running for a cause, she chose to fundraise for Children with Cancer UK in memory of a close friend’s child who had passed away from leukaemia.

Her experience of the London Marathon was marked by challenges, including a virtual marathon during the COVID-19 pandemic and a significant health setback just before the 2021 official race. Despite doctors advising against running due to finding severe abnormal cells, Nicky found a way to participate by walking the entire course. “Everyone was so supportive, saying, ‘You gotta do what works for you, listen to your body, follow medical advice,’” she recalls. Nicky formed lifelong friendships with people she met through the charity that year.

The following year, Nicky had to overcome another health scare; after recovering from lung surgery, she ran the London Marathon in a giant blue bell costume for charity, embracing the challenge and the crowd’s support. She describes running in fancy dress as a test in practicality, revealing, “I ended up trying to open my energy gels with my teeth.”

Insights into female-specific training

After pursuing a master’s in physiotherapy, Nicky spent seven years working in various NHS departments. While gaining experience across different areas, she always maintained a keen interest in musculoskeletal and sports physiotherapy. Eventually, she moved into private practice, where she naturally gravitated towards working with athletes.

It was about ten years into her career that Nicky started to focus on female athletes specifically. She recalls: “I noticed that a lot of advice given to runners wasn’t taking into account factors like the menstrual cycle, menopause, or other hormonal changes.” This realisation sparked her to dive deeper into female-specific training.

Nicky’s own experiences as a female runner played a pivotal role in shaping her approach. “The traditional approaches to training didn’t always work well for women,” she says. This drove her to advocate for a training model that acknowledges the differences in how women’s bodies respond to exercise, and which adapts to the various stages of a woman’s life.

For female runners facing health issues but still wanting to stay active, Nicky emphasises the importance of listening to the body. “Often, as runners, we’re stubborn and want to push through things,” she explains. “But sometimes, taking a step back, resting, or modifying your training is actually what you need to come back stronger.” Her advice is to adapt goals and prioritise long-term well-being over immediate achievements. “Running should be a lifelong journey, not just about ticking off races.”

Nicky’s book, “The Female Runner’s Advantage,” delves deeper into these topics, offering practical advice for female runners to make the most of their training while staying mindful of their unique physiology.

“I talk about what’s happening from the minute you hit puberty and you start to have your periods all the way through to post-menopause,” she explains. She offers a detailed breakdown:

Pre-Menopause: In the first two weeks of the menstrual cycle, oestrogen peaks, offering a natural anabolic boost. “That is a great time to do your strength training, to do your hill sprints, do the really hard work to reap the benefits,” Nicky advises. In the second half of the cycle, progesterone peaks, which may bring PMS, cramps, and lower energy. During these times, she suggests taking it easier.

Perimenopause: Hormone fluctuations during this stage present challenges. “It’s really hard because people want me to say the science says *this*, but it’s actually not that straightforward,” Nicky notes. She recommends adapting training routines with shorter build blocks and longer recovery periods due to increased inflammation and cortisol levels. “You might drop that down to like a two-week build and then a deload week, depending on how you’re feeling,” she suggests.

Post-Menopause: With more stable hormones, planning training becomes easier. Nicky emphasizes the importance of starting proactive measures early. “If we can get to women as early as possible… you’re at a better starting point before those age-related changes kick in,” she says.

Finding joy in running

Nicky’s advice extends beyond practical training tips, to finding joy in the sport. She stresses the importance of enjoying the experience and not getting too bogged down by performance metrics. Reflecting on a runner she met who had never enjoyed the London Marathon because she was always focused on her watch, Nicky encouraged her to run for fun. The runner later shared, “That was the best race ever. I see why people love it now. I saw the sights. I waved at people. It was my favourite London Marathon of all time.”

Nicky emphasises that while goals are important, they should not overshadow the fun of running. “Having targets and goals is good, but don’t let that take away the fun of it,” she cautions. Common training errors, such as overtraining and neglecting rest, are pitfalls she frequently encounters. “People who are new to running will look at magazines or online and think they need to run four or five times a week,” she says. “If you’re a non-runner, trying to run that often is madness. Your body isn’t used to the impact.” She advocates for a walk-run technique for beginners, and warns against the dangers of daily run streaks.

Strength training is another key aspect of Nicky’s advice. “Strong muscles throughout your legs, core, and arms are essential for running,” she says. Incorporating strength exercises into routines, even at home, can support overall fitness and prevent injury. Additionally, Nicky encourages runners to view injury rehab as a necessary step toward achieving their goals. “When you can’t be bothered to do your exercises, try to remember how miserable you feel when you can’t run,” she advises.

The Female Runner’s Advantage,

Nicky’s book, The Female Runner’s Advantage, is a comprehensive guide for women looking to navigate their unique running challenges at various life stages. “We can’t defy aging, but there’s a lot that we can do to delay [its effects],” she says.

When asked what she would like to say to all female runners out there, she says: “What you’re doing is phenomenal, and you should give yourself a pat on the back.”