As someone who has battled with low iron levels in the past, I understand firsthand the impact it can have on our running journey. That's why I make it a point to keep tabs on my iron levels every few months, and today, I want to share with you why iron is crucial for runners and how you can ensure you're getting enough of it.
The Importance of Iron for Runners:
Iron plays a fundamental role in our bodies, particularly for runners. One of its primary functions is to help transport oxygen to our muscles through haemoglobin, the protein in red blood cells. As runners, we rely heavily on oxygen to fuel our muscles during those long runs and intense workouts. Without adequate iron, our oxygen-carrying capacity diminishes, leading to decreased performance and increased fatigue.
Research indicates that endurance athletes, including runners, are at a higher risk of iron deficiency due to several factors. The repetitive impact of running can cause small amounts of blood loss through the feet, leading to iron depletion over time. Additionally, intense training can increase the breakdown of red blood cells, further exacerbating iron loss.
Symptoms of Low Iron:
So, how do you know if you're running low on iron? Pay attention to your body, as it often gives us subtle signs that something might be amiss.
Common symptoms of iron deficiency include:
Fatigue: Feeling unusually tired or lethargic, even during low-intensity workouts.
Decreased Performance: Noticing a decline in your running speed or endurance despite consistent training.
Shortness of Breath: Struggling to catch your breath even during moderate exercise.
Pale Skin: A paler complexion, particularly noticeable in the face and inner lining of the lower eyelids.
Headaches: especially after activity, even if properly hydrated.
Getting Your Iron Checked:
Given the importance of iron for our performance and overall wellbeing, it's crucial for female runners, in particular, to monitor their iron levels regularly. Women are at a higher risk of iron deficiency due to menstruation, which can lead to increased iron loss each month.
Experts recommend getting your iron levels checked every 3 to 6 months, especially if you're experiencing any of the symptoms mentioned above or if you've had issues with low iron in the past. A simple blood test, known as a full blood count (FBC) or iron test, can provide valuable insights into your iron status.
If your iron levels are low, know you're not alone! And there are several strategies you can employ to boost your iron intake and absorption:
Eat Iron-Rich Foods: Incorporate more iron-rich foods into your diet, such as lean red meat, poultry, fish, beans, lentils, tofu, spinach, and fortified cereals.
Pair Iron with Vitamin C: Consuming foods high in vitamin C, like oranges, strawberries, bell peppers, and broccoli, can enhance iron absorption.
Consider Supplements: In some cases, your healthcare provider may recommend iron supplements to help replenish depleted stores. However, it's essential to consult with a professional before starting any supplementation regimen, as excessive iron intake can have adverse effects.
Closing Thoughts:
As runners, we're constantly pushing our bodies to new limits, and ensuring adequate iron levels is just another piece of the puzzle. By staying proactive about monitoring our iron status and making smart dietary choices, we can optimise our performance and enjoy our runs to the fullest.
Remember, your health is your greatest asset, so don't hesitate to prioritise it along your running journey. Here's to strong strides and iron-clad performances!
Keep running strong, Jenna
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