For years, endurance sports like ultramarathons, Ironman triathlons, and long-distance cycling were dominated by men—at least in numbers. But that’s changing fast. More and more women are not only participating in endurance events—they’re excelling at them. From setting world records in 24-hour races to outpacing male counterparts in extreme conditions, women are proving they’re built for the long haul.
But why? The answer lies in physiology, hormones, psychology, and strategy. Here’s how science explains the ultra power of female endurance athletes.
1. Estrogen: The Endurance Superpower
Estrogen isn’t just a reproductive hormone—it’s a metabolic and muscular asset in endurance sports. Here’s how it gives women an edge:
Improved Fat Metabolism:
Estrogen enhances the body’s ability to use fat as fuel. In ultra events, this reduces reliance on glycogen, helping women avoid energy crashes or “bonks.”
Reduced Inflammation:
Studies suggest estrogen has anti-inflammatory effects, aiding recovery during and after prolonged efforts.
Muscle Efficiency:
Estrogen also supports muscle repair and mitochondrial function, increasing stamina during long-distance races.
This hormonal advantage is especially helpful in ultra-endurance events where glycogen stores deplete and athletes need to rely on sustained energy from fat metabolism.
2. Cardiovascular Adaptations and Pain Tolerance
Research shows women may have better cardiovascular efficiency at submaximal intensities. They often display:
Lower heart rates at similar workloads
Greater peripheral oxygen extraction
Improved muscle capillarisation
Combined, these adaptations enhance endurance, allowing women to maintain steady efforts over longer periods.
Pain tolerance is another underappreciated advantage. Studies show women have higher pain thresholds during long-duration efforts—likely due to hormonal influences and psychological resilience. This allows them to better manage the discomfort that comes with endurance racing.
3. Strategic Pacing and Mental Grit
Women often approach races more strategically than men. Data from events like the UTMB, Spartathlon, and multi-day desert races show women are more likely to:
Start conservatively
Maintain consistent pacing
Experience fewer crashes and dropouts
This conservative pacing helps avoid early burnout and contributes to stronger finishes. Ultra running and endurance sports are as much about smart energy use and pacing as raw speed—and here, women consistently shine.
Mental toughness also plays a huge role. Many female endurance athletes show a greater ability to stay focused, endure discomfort, and stay calm during high-pressure scenarios.
4. The Menstrual Cycle: A Built-In Training Blueprint
Rather than being a barrier, the menstrual cycle offers insight into how to optimise training and performance:
Follicular Phase (Days 1–14):
With low progesterone and rising estrogen, strength, power, and recovery are typically at their best.
Luteal Phase (Days 15–28):
Higher progesterone can challenge hydration and thermoregulation, but is ideal for building aerobic base and mental grit.
Tracking the cycle and tailoring workouts accordingly allows female athletes to train smarter, reduce injury risk, and reach peak performance.
5. Real-World Wins: Women Breaking Records
Need proof? Consider these female legends in endurance sports:
Courtney Dauwalter:
Dominated some of the toughest ultras in the world, often winning overall, not just in the women’s category.
Camille Herron:
Set the 24-hour world record, running over 270 kilometers in a single day.
Jasmin Paris:
Won the 268-mile Montane Spine Race outright—while expressing milk at aid stations.
Their success is more than anecdotal—it’s a testament to how female physiology is built for the long game.
Conclusion: Women Were Made for This
Endurance isn’t just about muscle and VO₂ max—it’s about metabolic efficiency, hormonal advantage, mental resilience, and pacing intelligence. These are areas where women thrive.
While male and female athletes both bring incredible strengths to the sport, it’s time we recognise that women have a unique biological toolkit that sets them up for ultra success.
So whether you’re training for your first marathon or eyeing a 100-miler, trust your body.
You’re not just capable—you’re built for endurance.
Ready to harness your physiology for peak performance?
Download our free guide: “Train With Your Cycle: A Women’s Monthly Guide to Smarter Training, Mobility & Recovery”
Or book a consultation at our Neuromuscular & Sports Injury Clinic for custom training advice.