What Runners Need to Know about Iron

DON'T LET IRON DEFICIENCY HOLD YOU BACK!!

Iron plays a vital role in fueling the performance of runners as it is an essential mineral responsible for carrying oxygen to your muscles, which is crucial for optimal running performance. Having adequate iron levels ensures that the body's hemoglobin levels are sufficient to transport oxygen efficiently; runners need lots of oxygen transported to their muscles when training and racing.

However, this oxidative capacity of the muscle is reduced when a runner has an iron deficiency resulting in a shortness of breath, fatigue and decreased performance; it can feel a bit like running through treacle.

Spot the warning signs

Spotting the warning signs of low iron is crucial for maintaining optimal health. Fatigue and weakness are common symptoms so it's important to be vigilant about changes in energy levels, as well as the onset of unusually pale skin, shortness of breath, and dizziness.

Another warning sign to look out for is frequent infections or a weakened immune system, as iron is essential for proper immune function. Additionally, brittle nails, hair loss, and difficulty concentrating may indicate low iron levels.

Why are runners more susceptible?

Iron can be lost in the urine, through the menstrual cycle, blood loss in the gastrointestinal (GI) tract, sweat loss, and the breakdown of red blood cells via the impact of our foot strikes. Plus, chronic use of nonsteroidal anti-inflammatory drugs (e.g. ibuprofen, naproxen)—ones often used by athletes—and antacids can also lead to iron deficiency.

What can you do?

If you are concerned at all go and see your GP and ask for a blood test and making sure you get your Ferritin levels as well. Ferritin is a blood cell protein that contains iron and a test helps your doctor understand how much iron your body is storing. If the  test reveals that your blood ferritin level is lower than normal, it indicates your body's iron stores are low and you have iron deficiency

Severe iron deficiency = Ferritin < 15
Ferritin < 30 is running low (your petrol tank red light is on!)

It’s all about why and what is normal for you, feeling tired and exhausted is relative to your lifestyle, really think about what is going on in your life and if you feel like you are running uphill in sand, it’s worth getting it checked out.