13/03/2026
Runners and impact sports such as football, boxing, netball etc.
Could you be low in Iron? Every foot strike could be costing you!!
Runners, especially endurance athletes and females, are at high risk for iron deficiency due to foot-strike hemolysis, sweating, and intestinal losses.
Iron is critical for oxygen transport; low levels cause fatigue, decreased performance, and longer recovery. Aim for higher ferritin levels (e.g., >30-50 ng/mL) and boost iron intake with red meat, dark leafy greens, and Vitamin C.
Key Aspects of Iron for Runners & Why Iron Matters:
Iron produces hemoglobin to carry oxygen to muscles, which is vital for aerobic metabolism and endurance.
How Runners Lose Iron:
Foot Strike Hemolysis: Impact breaks red blood cells.
Sweat: Iron is lost through perspiration.
GI Bleeding: Intense exercise can cause increased gastrointestinal bleeding.
Inflammation: High training volume produces hepcidin, which temporarily blocks iron absorption.
Symptoms of Low Iron:
Unexplained fatigue, reduced performance, shortness of breath, higher heart rate, and slower recovery.
Target Levels: While "normal" ferritin is often listed at lower levels, many experts recommend distance runners maintain serum ferritin levels above 30–50 ng/mL for optimal performance.
