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"It is a great birthday present for us that Coop is supporting the Swiss Women's Run Bern as a Gold Partner in our anniversary year. This partnership is a strong sign that the Women's Run movement will continue to exist for the next 40 years," says Stephan Ryffel, Managing Director of Markus Ryffel's AG, organizer of the Swiss Women's Run Bern. "Together with Coop, we will continue to promote and establish your active lifestyle." Therefore, from October 1: Coop Supercard holders benefit from a 20% discount on all starting places (Offer limited to 1,000 starting places).

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The post Strong Swiss trio at the 39th Women's Run first appeared on Women's run.

Federal Councillor Elisabeth Baume-Schneider will be taking part in the 3 km race, underlining the socio-political relevance of the event with her participation:

"The Women's Run stands for movement and solidarity. After my participation in 2023, I am all the more pleased to be part of this unique event again this year and to run through Bern together with thousands of women."

Fabienne Schlumpf, multiple European Championship medal winner and one of Switzerland's best long-distance runners, will be competing in the 5 km race:

"The Women's Run is an event close to my heart. It's not just about times and results - it's about inspiring women of all generations for sport and giving them a stage."

A celebration for everyone - on and off the track
The 39th Swiss Women's Run Bern will be attended by more than 12`000 runners from all over Switzerland are expected. Exercise enthusiasts between the ages of 3 and 91 will be at the starting line. This makes the Bern Women's Run the largest women's mass sports event in Switzerland. In addition to the sporting achievements, visitors can look forward to a varied supporting program in Bern's city centre and along the route.

The organizers are expecting a large crowd and cordially invite everyone to celebrate this day together.

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Location determination: The beginning of every real estate financing 

Before you buy a property, you should ask yourself a few questions:

• How urgent is your desire for home ownership?
• What do you already know about the purchasing and financing process?
• What is your budget?

Once these questions have been answered, you are well prepared for the next steps. If you are missing information, we recommend our seminars in the BEKB Atelier on all aspects of real estate financing.

Step 1: Understanding home financing

Very few people can buy their own home without borrowing money. A mortgage is a loan where the property serves as collateral. Do you know how much equity you have and what you can afford each month? This information is crucial in determining how expensive your dream home can be. Note: You must contribute at least 20% of the market value as equity.

How much can the property cost?

How expensive your new home can ultimately be is based on calculations and depends heavily on your available equity, your income and the loan-to-value ratio. Get an initial assessment of whether and at what price home ownership is affordable for you: Click here for our Mortgage calculator.

Step 2: Search for a suitable object

Consider your needs and budget when looking for a property. Use search subscriptions on platforms or ask around in your area. Find out about market developments in the Bern and Solothurn regions.

Step 3: Clarify financing

Have you found a suitable property? Apply for a financing confirmation from the bank. This shows potential sellers that you are ready to buy and that your financing is secured.

Step 4: Apply for your desired property

Once you have the financing confirmation, you can apply for your desired property. Don't forget to submit an offer that matches the type of purchase (fixed, negotiable or bidding process).

Step 5: Conduct negotiations and choose a suitable mortgage

The next step is to negotiate the purchase contract and arrange the financing. We will help you discuss your wishes and needs and select the right mortgage. Take your time when choosing your financing solution.

Step 6: Finalize purchase and sign contracts

Now you can sign the purchase contract at the notary and officially become the owner. Immediately afterwards, you will receive the loan agreements and the payment of the purchase price will be arranged.

Step 7: Long-term ownership

After the successful purchase, you are now the proud owner of your own home. At BEKB, we want to offer you sustainable financing and will continue to support you after the purchase. If your financial situation changes - whether due to divorce, unemployment, illness or old age - we will support you with our "Home provision". We help you to protect yourself against possible risks and check your situation at an early stage and free of charge.

Energy-efficient refurbishment: live more sustainably and save money

Are you planning a sustainable renovation of your home? With our mortgages, you not only benefit from lower energy costs, but also from an additional interest rate advantage when financing. Find out more about energy-efficient renovation and sustainable living from our partner myky.

If you can already answer all these questions for yourself, you are ideally prepared for the following steps in the real estate purchase process. If you still need more information in certain areas, we will be happy to provide you with the answers.

Visit our free seminar in the BEKB Atelier and exchange ideas with like-minded people or arrange a meeting directly with our Financial coaches.

Overview of events in the BEKB Atelier

The post Your path to home ownership - financing in 7 steps first appeared on Women's run.

In this article, you will find out why the pelvic floor plays a key role in running,
how different phases of life affect it, which training myths you can trust and which
and how you can integrate it into your running training.

Why the pelvic floor is so important when running
Anatomically speaking, the pelvic floor forms the muscular end of the bony pelvic floor.
pelvis and closes the lower body orifices. Via fine connective tissue structures
(fascia), it is connected to the surrounding muscles and tissue - thus creating a
functional unit that is activated with every movement, every shift in weight and every breath.
cooperates.

Running is a high impact sport and due to the ground reaction force there is a load
for the musculoskeletal system and especially for the core (Bérubé & McLean, 2024).
To absorb these forces, the pelvic floor must be elastic, strong and responsive.
If the pelvic floor is too weak, tense or restricted in its function, this can lead to
complaints - for example:

• Stress incontinence
• Feeling of pressure or heaviness in the pelvis or vagina
• Tension in the lower back

But even without acute symptoms, targeted pelvic floor training is worthwhile: a functional
pelvic floor protects against overloading and ensures a stable, powerful and light pelvic floor.
Running feel.

How do the demands on the pelvic floor change over the course of a lifetime?
Running accompanies many women through different phases of their lives - and the demands
on the pelvic floor are constantly changing. This makes it all the more important to provide it with targeted support.
Young women and athletes often do not focus on the pelvic floor, even though
Sports such as running or volleyball put a lot of strain on it. Studies show that even
Women without pregnancy and childbirth (nulliparous athletes) with stress incontinence
can be affected (Joseph et al. 2021). Preventive training and good education are therefore
essential - not just when complaints arise.

During pregnancy, the pelvic floor supports the increasing weight of
Uterus, baby and placenta. At the same time, the connective tissue undergoes hormonal changes
This can affect stability in the pelvic area. Complaints such as incontinence
are not uncommon. Those who are already affected during pregnancy have an increased
Risk of pelvic floor complaints later on (Siahkal 2020) - targeted, adapted training
is therefore doubly worthwhile.

After the birth, the pelvic floor needs time to regenerate - regardless of whether
vaginal birth or abdominal birth (caesarean section). Complaints such as incontinence, feeling of pressure
or symphysis pain can persist beyond the recovery period. According to the
current consensus statement by Christopher et al. (2024), it is recommended to gradually start with
return to running by alternating between running and walking sections. This should
medical and psychological aspects, the current physical performance as well as the
training history should be taken into account. Preparatory pelvic floor and strength training are
also important.

In the perimenopause and (post-)menopause, the falling oestrogen level affects
the connective tissue and muscle mass decreases - also in the pelvic floor. Incontinence or
Feelings of prolapse occur more frequently during this phase. This makes it all the more important to
and preventively strengthen both the core and the entire body.
strengthen the musculoskeletal system.

Whether you are young, pregnant, a new mother or going through the menopause
Pelvic floor training is worthwhile at every stage of life: for pain-free running
and for quality of life in everyday life.

Putting an end to pelvic floor myths: what is really true?

"Incontinence after childbirth is normal."
Fact: Three months after giving birth, around one in three women is affected - but only because something
is frequent, it is not normal. Complaints such as incontinence are a sign that the body is
needs support. The first step is to take them seriously and get help (e.g.
pelvic floor physiotherapy). Because it can get better - namely
sustainable!

"I have to consciously tense my pelvic floor while running."
Wrong. Many women tense up for fear of incontinence or prolapse problems when
Run their pelvic floor permanently. But this is not helpful. The pelvic floor works
reflexively when running - i.e. automatically without conscious activation. Continuous tension
takes away the elasticity needed to absorb shock loads. This can lead to
lead to tension and functional disorders. Targeted training improves coordination
- so that the pelvic floor engages at the right moment and can also let go again.

"Pelvic floor training is boring and has nothing to do with running."
On the contrary: holistic pelvic floor training can be dynamic, versatile and correct.
be challenging - with jumps, reaction exercises and functional movements. Correct
it even improves your running technique.
Studies (e.g. Crawford et al., 2016) show: The muscle activity of the pelvic floor is higher,
when used in conjunction with functional exercises such as squats or
lunges are trained. So you don't have to sit still and breathe - you can
move!

Pelvic floor power while running - how to integrate pelvic floor training
Effective running training requires more than kilometers and speed: your core
plays a key role. And the pelvic floor is its foundation. A stable
Core muscles, an economical running style and a conscious approach to your posture
relieve the pelvic floor.

5 tips on how to integrate pelvic floor training into your running routine:

• Start with a smart warm-up: a targeted warm-up, the pelvic floor,
  Activates your core and glutes and prepares your body optimally for the running load.
  This gives you a more stable, efficient and powerful start.
• Train the pelvic floor players: The pelvic floor does not work in isolation.
  Strengthen your core, leg, buttock and hip muscles regularly - they
  provide functional support with every step.
• Don't forget your feet: active, flexible and strong feet not only improve
  your running technique and posture, but also have a positive effect on your
  pelvic floor activity.
• Integrate balance exercises: When running, you are only ever with one (in between
  with neither foot on the ground. This requires good stability. Balance exercises -
  for example on unstable surfaces or simply barefoot in everyday life - demand abdominal pain,
  back and leg muscles, which are connected to the pelvic floor via fasciae. So
  you train it along the way.
• Don't underestimate the relaxation of the pelvic floor: only a muscle that relaxes
  can relax, can also activate powerfully. Take time regularly for targeted
  Pelvic floor relaxation - for example in Child's or Pigeon Pose.

A functional pelvic floor is not a nice-to-have, but a real performance booster
for runners. It provides inner stability, protects you from overstraining and gives you a good feeling.
feeling in your body. No matter whether you are just starting to run, after a break
return or want to take your training to the next level - your pelvic floor is running
with.
Take your time to familiarize yourself with it. Because one thing is certain: it's never too early and never too late.
too late to train your pelvic floor. For more ease, more strength - and more
The joy of running.

Note new running program:
Pelvic floor power for running: Your step-by-step plan for more strength and
Well-being with start on May 5, 2025.

You want to start running (again) - or improve your existing running practice in a targeted manner.
strengthen? Whether you are just starting to run again, have already covered longer distances like
run a 10 km or half marathon or simply want to be pain-free:
This program combines running and pelvic floor training with a varied
Program - practical, well-founded and motivating.

All photos on this page are protected by copyright.
Image rights: rund8fit & Photography Carmela Odoni

The post Pelvic floor power - for a woman's entire life (even when running) first appeared on Women's run.

Research is increasingly focusing on the effects of the female cycle on performance, and rightly so. Even if not all women are affected to the same extent, most of them confirm that they or someone around them are physically and mentally affected by their cycle.

The hormone cocktail fluctuates

If there are two important hormones that you need to know about in connection with your menstruation and your performance, they are oestrogen and progesterone. They influence numerous physiological processes. Their levels fluctuate considerably within a cycle phase. This has an impact on athletic performance. So it makes perfect sense to take this into account in your training.

Oestrogen has a positive influence on maintaining and building muscle mass, promotes regeneration and increases the availability of free fatty acids. It also contributes to the stability of bones, tendons and ligaments. Last but not least, it has a positive effect on mood.

Progesterone can promote the breakdown of protein. This is particularly problematic when protein intake is low and training intensity is high. Progesterone raises the body temperature by 0.3 to 0.5 degrees, increases water retention and makes the tissue more elastic. The hormone prepares the body for pregnancy.

Everything in between also plays a role

A menstrual cycle lasts from the first day of bleeding until the next period. On average, it lasts 28 days and is divided into four phases. It varies from woman to woman and can change depending on life circumstances. Stress, illness, exercise or diet have an influence on the duration of the cycle and its phases.

The four phases and the training recommendations

1. Menstrual phase (day 1 to approx. 5): Here the oestrogen and progesterone levels are low. It is not uncommon for physical complaints to occur here. You should therefore not plan your intensive or long training blocks during this phase. Instead, opt for yin yoga or a long walk.
2. Follicular phase (approx. day 6 to 14)The oestrogen level rises. This has a positive effect on your performance and energy levels. Here you can gradually increase the intensity of your strength and endurance training. In other words, plan more weight and harder intervals.
3. Ovulation phase (approx. day 15 to 21)Oestrogen reaches its peak shortly before ovulation. There is also a slight increase in testosterone. The consequence: peak performance in strength and endurance is the order of the day. High-intensity training sessions are ideal here. This is the best time to really work out.
4. Luteal phase (approx. day 22 to 28)After ovulation, the progesterone level rises for a fertilized egg. The metabolism changes, the core temperature rises and the tissue is more elastic. These changes tend to have a detrimental effect on physical performance. Stretchier tissue increases the risk of injury due to joint instability, an increased body temperature makes intensive units even harder and increased protein breakdown is negative for regeneration. Higher volumes, more technical and tactical training and less intensity are preferable. "Long and easy" instead of "short and hard" is the motto.

What does science say?

It is important to note that the cycle and the reactions to cycle-based training vary from person to person. As is so often the case, the same applies here: Listen to your body. Some studies show differences in performance and others show hardly any significant differences between the cycle phases. However, scientists, coaches and athletes agree that an individualized approach can be beneficial due to hormonal fluctuations.

Webinar on the topic "In harmony with my cycle"

You can find out how your hormone balance changes and what possible effects this has on your body, your psyche and your athletic performance in the Webinar "In harmony with my cycle" from Atupri Health Insurance. You don't need any prior knowledge to take part in the webinar - everyone is welcome! The event is free of charge and takes place online. You can register for this on the Atupri website.

The post You and your days... first appeared on Women's run.

As an introduction to this event review, we would like to ask you a few questions that you can answer for yourself:

• How did you feel before the run? Were you nervous? Even anxious? Did you suddenly doubt yourself and your abilities? Did you - like us from the OC - wonder whether the weather would hold and what you should wear? Or did you feel confident and experienced and were sure that you would now be able to deliver your performance?
• How did you feel during your run? What did the unique atmosphere along the route trigger in you? Were there hard, but equally easy (running) moments?
• How did you experience your finish? Was it easy for you to show your emotions at that moment?

Emotions and sport are closely linked. During endurance sports, more endorphins, serotonin and dopamine are released, which increase your emotional well-being. We experience these positive feelings especially when we run in company. At the 38th Swiss Women's Run Bern, more than 10,000 women and girls ran with you through Bern. More than 20,000 fans came to cheer you on. What an atmosphere! What a running festival for everyone! "The shared experience and social contacts are the main focus. We experienced this again this year," says Catherine Imhof, project manager of the Women's Run, looking back on the 38th Swiss Women's Run Bern. "We are particularly pleased that we were able to welcome more than 10,000 participants for the first time in the post-corona period. The girls and family categories were particularly popular this year. This shows how strongly the Swiss Women's Run is perceived as a shared experience."

Perhaps you have set yourself a specific goal for the Swiss Women's Run 2024 that you were able to achieve and are now feeling particularly proud and relieved. Or you weren't able to achieve your goal, but are now doubly motivated to work towards your sporting objectives?

Athletes who have practiced achieving their goals in competition and who know how to deal with success and failure are Zenebu Fent Bihonegn (ETH, rank 1), Addisalem Belay (ETH, rank 2) and Fabienne Vonlanthen (CH, rank 3).

The two young athletes in particular lived up to their role as favorites and led the field of top female athletes from the start. Fabienne Vonlanthen, the 2021 Swiss champion over the half marathon distance, was the best Swiss athlete and completed the podium.
More on this in the results

Your next women's run is sure to come!

Now that you have reviewed the 38th Swiss Women's Run Bern with this text, we would like to ask you one last question:

• When you look back on your own personal Swiss Women's Race 2024, what do you remember? The positive or negative emotions?

Of course, we sincerely hope that you will remember your run through Bern in connection with the many unique emotions that you were able to share with countless running colleagues. And if you're not 100% satisfied with your run, if you're still struggling with your missed goal: we very much hope that you'll soon find your motivation again, that you'll soon be fascinated by running in particular and by outdoor exercise in general. And remember, on June 15, 2025, you will get another chance to show what you can do.

The post The 38th Swiss Women's Run and your emotions... first appeared on Women's run.

For the 38th time, around 10,000 women will flood Bern's city center on Sunday morning, June 9: Among them are some ambitious runners, easily recognizable by their perfectly coordinated race gear. The field of elite runners will be led this year by the reigning Swiss marathon champion, Andrea Meier (LC Uster). She will be taking on the favored Ethiopians Ejegayehu Dibaba and Addisalem Belay over 5 km. The name "Dibaba" in particular has been well known on the running scene for years: The 42-year-old's greatest successes include winning the silver medal in the 10,000 meters at the Olympic Games in Athens (2004), as well as her triumph at the Chicago Marathon (2011).

A run for all women
Little girls, excited and overwhelmed by all the impressions, streaming into the starting area holding their mom's hand. Women's clubs and school classes arriving as a group and looking forward to an eventful experience together in the capital. Experienced runners who have crossed the finish line on Bundesplatz more than twenty times and still remember what it was like 40 years ago, when women were still a glaring minority at fun runs. Breast cancer sufferers and their relatives - last year even two members of the Federal Council took part - who want to draw attention to the important issue of breast cancer prevention. All these runners are just as much a part of the Swiss Women's Run as the high-caliber elite field just mentioned.

Experience BEFORE performance
All these participants make the Women's Run what it is today: the largest and most legendary popular sporting event for women in Switzerland. "The focus is on the shared experience and social contacts, with performance often taking a back seat," says Catherine Imhof, project manager of the Women's Run, explaining the continued success of the Swiss Women's Run. "Nowadays - unlike 40 years ago - women can fortunately start wherever they want. And yet women obviously really enjoy being among themselves at a running event once a year, enjoying the day with their daughters or friends." Markus Ryffel, Chairman of the organizer's Board of Directors, adds: "When we founded the event, we wanted to give women a goal to motivate them to do sport regularly. At that time, the proportion of women at running events was just under 10%. By creating a framework in which women could hold their first "competition" among themselves, inhibitions were reduced. As a result, tens of thousands of women have taken up running: Today, the proportion of women at running events is often 50%.

Categories for all levels
In order to appeal to as many women as possible who would like to take part in this running festival, the organizers are offering distances ranging from 500m (for the youngest girls) to 10km (across the city). The finish line for all distances is on the Bundesplatz. Well over 20,000 spectators and accompanying persons will be there to celebrate the participants and make the Women's Run what it is: "A run for women - a celebration for everyone."

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