Endurance running is an amazing and highly beneficial sport for both physical and mental health. However, it is important to be aware of certain factors that can deplete essential elements in your body, such as iron. Low iron levels can have a significant negative impact on your performance and overall well-being, making it crucial to monitor and maintain adequate iron levels.
The easiest way to check your iron levels is to consult with your doctor and request a full blood count. This comprehensive test will provide valuable insights into your iron status and overall blood health. In particular, it is important to pay attention to ferritin levels, which indicate iron stores in the body. If the ferritin level is found to be low (less than 30), even if hemoglobin and serum iron levels are normal, it may be necessary to consider iron supplementation. In such cases, your doctor normally would recommend supplementing with two over-the-counter iron pills per day. Do not start taking iron supplements unless you have consulted with your doctor. Each tablet typically contains 65 mg of active iron. To enhance iron absorption, it is advisable to take the iron pills along with vitamin C, which aids in absorption, and folate, as deficiency in folate can inhibit absorption. However, it is essential to avoid taking iron supplements at the same time as calcium, as calcium can inhibit iron absorption. It is also advisable to take the supplements on an empty stomach or as far away from meals as possible. Generally it is best to take one dose when you first wake up and the other right before you go to bed. While increasing iron-containing foods in your diet can be beneficial, it is important to note that vegetable sources of iron are not as well absorbed as meat sources. Given the varied dietary preferences of athletes, iron tablets often prove to be the most effective option. There is no evidence to suggest that liquid forms of iron are absorbed better than tablets. However, if an individual has difficulty swallowing tablets or if iron levels are not rising despite supplementation, liquid forms can be considered as an alternative.
It is crucial to recheck iron levels approximately six weeks after initiating supplementation. For most athletes, a target ferritin level of 50 or higher is desirable. Once athletes reach the mid-30s range, they often begin to feel significantly better, and if their levels stabilize in the 40s, most will perform well. However, higher-level athletes should aim for a ferritin level of 60 or more. Ongoing monitoring can be done 1-3 times a year, especially for high school and collegiate athletes at the beginning of each season.
It is important to note that iron supplementation should not be started without proper monitoring, as approximately 1 in 250 individuals may have a condition called hemochromatosis that can cause a toxic buildup of iron in the liver. By regularly monitoring iron levels, we can avoid this potential problem and ensure appropriate treatment.

During this phase of transitioning from low mileage to gradually increasing our training volume, it presents a perfect opportunity to break in a new pair of running shoes. If you have been using the same shoes throughout the cross country season without any changes, it is highly likely that you have already accumulated a significant amount of mileage on them. It is important to be
aware that wearing worn-out shoes can be a major contributing factor to injuries, especially among youth runners.
While the physical appearance of your shoes may not necessarily indicate wear and tear, it is crucial to consider the overall mileage you have put on them. Generally, after approximately 300-400 miles, the foam in the midsole of running shoes starts to break down, leading to decreased stability and cushioning. This degradation can significantly impact your running
mechanics and potentially increase the risk of injuries. To mitigate this risk, it is highly recommended to invest in a new pair of running shoes during this time of transitioning and gradually increasing your mileage. By doing so, you can ensure optimal support, cushioning, and stability for your feet, thus minimizing the risk of injury and maximizing your performance.
When selecting your new pair of shoes, consider factors such as your running style, foot shape, and any specific requirements or preferences you may have. It is advisable to visit a reputable running store or consult with a knowledgeable footwear specialist who can guide you in finding the right shoes that suit your individual needs. It is generally best to go with a flexible and light shoe that still provides the support and cushioning your feet need. Remember, taking proactive steps to maintain proper footwear is a crucial aspect of injury prevention and overall running longevity. By staying mindful of the mileage on your shoes and regularly replacing them when needed, you can optimize your training experience and minimize the potential risks associated with worn-out footwear.