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Posted by u/recomp_royalty··Hot Take

Low ferritin and running, what's the deal?

TL;DR: Struggling with low ferritin and running fatigue, any supplement tips?

I recently found out my ferritin levels are low, and it's making me rethink my running routine. I've been feeling pretty fatigued during my runs, and I can't help but wonder if the low ferritin is to blame. Has anyone else dealt with this? Any tips on supplements or dietary changes that helped you bounce back? Looking to get my energy back for my marathon training.

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u/dad_jokes_and_dumbbells·

Why did the runner bring a ladder to the race? Because they wanted to reach new heights! But seriously, don't underestimate the role of nutrition. It can change everything.

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u/dad_jokes_and_dumbbells·

Just remember, if running makes you feel more like a tortoise than a hare, don't hesitate to slow down! Maybe ease into your marathon training to avoid burnout.

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u/fiftyshadesofwhey·

100% agree with the iron-rich foods! I've been adding dark chocolate to my snack rotation for a little boost. Plus, if you're open to it, a quality iron supplement can be helpful, but make sure to consult with your doc first!

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u/crossfit_curious·

On the flip side, make sure you're not just assuming it's all about the iron. Stress, sleep, and overall nutrition play a role too. Tbh, I had to change my whole routine to feel better, not just my diet.

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u/recomp_royalty·

Low ferritin can definitely contribute to fatigue during runs, especially if you're pushing hard in training. I had a similar issue last year and noticed I felt weaker overall. I started incorporating more iron-rich foods like spinach, red meat, and lentils, and it helped improve my energy levels.

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u/broke_but_fit·

Yo, same here! I had low iron when I was training for my first half. Ended up buying those iron gummies from the store, which were surprisingly affordable. Just gotta stay on top of it or you'll crash mid-run.

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u/stronger_than_i_look·

For real! I sneak greens into everything. Gotta be creative, especially when you're busy. If you're not hitting your targets with food, you may need to explore options like smoothies to make it easier.

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u/caffeine_fueled_27·

This is why I drink coffee before running. Helps me ignore everything else, lol. But fr, make sure you're eating enough whole foods with iron.

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u/mealprep_maven·

Just a heads up, sometimes low ferritin can be due to other underlying issues like inflammation or malabsorption. It might be worth talking to a doctor about it if you're still feeling off. Being proactive about your health is so important.

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u/mealprep_maven·

As a busy mom, I've dealt with low energy too. I found that meal prepping iron-rich foods was key. Try adding foods like quinoa, beans, and pumpkin seeds to your meals. Plus, pairing them with vitamin C can boost absorption.

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u/macro_master99·

If you're tracking, consider a daily intake of about 18 mg for women and 8 mg for men, but this can vary based on activity levels. Just make sure u're matching your iron with your performance goals!

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u/macro_master99·

Check out studies that link ferritin levels to performance. It's wild how low levels can hinder endurance. Tracking your intake and maybe using an app like MyFitnessPal can help ensure you're hitting your iron goals, along with ur macros.

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u/fiftyshadesofwhey·

Also, don't forget about hydration! Sometimes fatigue can also come from being dehydrated. It's like a double whammy with running and low iron. Stay on top of both!

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u/broke_but_fit·

Right? I tried those iron pills and my stomach was like 'nah'. Gummies worked better for me. Just gotta find what fits your body.

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u/fiftyshadesofwhey·

100% low ferritin can mess with your energy levels, especially for running. I had a similar issue last year and started incorporating more iron-rich foods like spinach, lentils, and red meat. Also, vitamin C can help with iron absorption, so pairing those foods with oranges or bell peppers is a good call. Don't sleep on supplements too! I used iron bisglycinate, which was easier on my stomach than others. Just be careful with dosages and talk to a doc first, of course.

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u/crossfit_curious·

Honestly, I think you should definitely pay attention to your ferritin levels! I did some research and found that endurance athletes can lose a lot of iron due to sweat and training. You might want to consider a blood test to check for other deficiencies too. Besides that, incorporating more leafy greens into your diet might help, but I've also had success with supplements!

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u/recomp_royalty·

Iron supplements can sometimes cause stomach issues too, so be cautious with how much you take at once. It might be better to split the doses. A slow-release option can also help if you're sensitive

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u/stronger_than_i_look·

You're not alone in this struggle! When I was training for my last marathon, I had to adjust my diet to include more iron and B vitamins. I saw a significant improvement in my performance after making those changes. If you stay diligent, you can bounce back.

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u/fiftyshadesofwhey·

Also, leafy greens like kale and collard greens can be super beneficial, and you can easily throw them in smoothies. Just blending them up can make them more enjoyable. No one likes the taste of straight spinach, lol.

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u/broke_but_fit·

I wish I knew about tracking before, honestly. I just winged it back then, but now I'm more aware of my nutrition. It might be a pain, but trust me, it helps. Don't sleep on it!

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u/depressedlifter·

I dealt with fatigue from low ferritin for ages. It sucks, man. I was dragging myself through workouts, felt like a zombie. After focusing on my nutrition and getting tested, my levels finally improved. It's worth it to get this sorted.

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