The Effects of Running with Low Iron Levels

If your running has turned into drudgery, while you feel as though you are working harder than ever before to hit the same pace, your iron levels may be to blame. Low iron levels have an adverse effect on running, because iron is essential for hemoglobin production. Hemoglobin is the protein in red blood cells that binds oxygen to bring it from your lungs to your muscles. There are many ways that running can result in a low iron count.

Foot Strike Hemolysis

This may sound crazy, but each step you take while running can crush red blood cells from the impact. This can occur more easily if you are constantly running on hard surfaces, such as cement. It also tends to afflict those who are running higher mileage, as each step causes this to happen. The iron in these blood cells is lost when the cells are destroyed.

Sweat and Urine

A small amount of iron can be lost through both sweating and urination. It is a very small amount, but for those training in very hot conditions, it can add up to have an effect on your training.

High Carb Diet

The diet typical for running is usually about 70% carbohydrates. This causes many runners to leave red meat out of their diets more than they should. Red meat is very high in iron, and should be eaten a few times a week.

Women Only

The monthly blood loss by women can result in low iron levels over time. This is why anemia is more common in female runners than in males.

If you suspect you have low iron levels, you should get your serum ferretin levels checked. It is a relatively inexpensive procedure (~$40), and you will have the results in a few days. While the value that is said to be "normal" is 20 ng/ml, those running at intense levels should shoot for a value of at least 40.

If your iron levels are very low, you can take supplements in pill-form or in a liquid. Once your levels are where you want them to be, you can keep them at this level by eating red meat a few times a week, taking in Vitamin C with meals to increase iron absorption, and limiting calcium intake with meals, as calcium inhibits absorption. Other foods that are rich in iron include: liver, canned beans, and enriched breakfast cereals.