During my freshman season of high school track, I knew something was wrong. Even though I was getting enough sleep, I could hardly get out of bed some mornings because I was so tired. My legs felt heavy and fatigued almost as soon as I started running. Despite running six days per week, I felt like I was in the worst shape of my life. I finished last in at least one or two races and was frustrated that I was suddenly running slower times than I’d ever run before. And after every race, I collapsed on the ground out of sheer exhaustion.
I finished my fastest mile of the season with a time of 6:35 (close to dead last, if I remember correctly) and immediately collapsed onto the grass. (For the sake of comparison, I’d go on to run the mile about a minute faster– with a lot less effort– later in high school.)
My coach had no idea what the problem was, but after a couple months of feeling run-down, I went to the doctor, who did blood work. It turns out that I had extremely low iron levels, also known as iron deficiency anemia.
I remember doing research on my own about iron deficiency when I got home from the doctor and being shocked about how common it is in endurance athletes since I’d never heard of it. I found out that this type of anemia is more common in runners than other endurance athletes, in females than males, and in high school/college runners than older female runners.
A study by researchers at the University of Minnesota found that 89% of the women on the school’s cross country team were anemic at one point during their season! (source) That’s crazy to me.
Scientists think that as runners, we may be more susceptible to iron deficiency because when we run high mileage, our feet are continually striking the ground, which can damage our red blood cells. And as females, we’re also more susceptible to iron deficiency through period blood loss (source).
In addition, runners (and especially young female runners) may be taking in less iron since they may eat fewer iron-rich foods (like red meat) in order to maintain a low body weight (source). That one definitely rang true for me since I was eating red meat once or maybe twice per week, and not in large amounts– maybe mixed into some pasta sauce.
So, how we can make sure we get enough iron?
Besides eating red meat, we can eat dark green leafy vegetables, egg yolks, dried fruit, and legumes, which are all great sources– but we have to eat a LOT of them, since a serving of one of these options doesn’t contain as much iron as say, a steak. I’ve read that cooking with a cast-iron skillet can also help.
After my doctor visit, I started taking an iron supplement every day and I still take it now, 4 years later, because I just don’t get & absorb enough iron through food. I also get bloodwork done every year to check my iron levels still.
And I think it’s remember to note that everyone’s bodies are different! Some people can absorb iron better than others. For example, my sister and I eat really similarly, and she’s never had a problem with low iron.
I have never gotten tested for this, but since I’m a vegetarian I’ve definitely thought about it a lot. When I was marathon training I noticed I was exhausted all of the time so I started to take an iron supplement. I have since stopped taking it, but this post just reminded me that I should probably start again!
I can definitely see how marathon training could do that to ya! I stopped taking mine about 6 months ago but have recently started noticing the low iron symptoms, so I’ve started taking it again, too 🙂
Anemia is scary stuff and it sounds like you discovered you had it in the worst possible way 🙁
I’m so glad the docs figured out what was going on so I could start taking supplements! The difference in how I felt before & after I starting taking them was like night and day!
I’m a runner with low iron too! My mom is anemic, so I think I get that from her. Sometimes I get super dizzy, but I know my limits and make sure not to overdo it if I start to feel weak. Eating a lot of iron rich foods and taking vitamins has helped me so much!
Ooh yes, I remember the dizziness. It sounds like you’re handling your low iron really well!
Low iron is a problem for me too, and I also take supplements. I actually posted about this today too!
Great minds think alike! I’m glad the supplements are working for you, too, Dannii 🙂
Wow. No, I’ve never had anemic symptoms. I’ve always struggled a bit with digestive issues, but it’s up and down, so right now, I’ve learned to live with it, and not get me down. 🙂
Ugh, so sorry to hear about your stomach issues! I hope it’ll get better over time 🙂
Girl your fast!! a 5:30 mile…way to go! Do you race track in College or just run for fun now? Glad you figured out what was wrong!
Haha! I just run for fun, social time, and stress-relief in college 🙂
Your poor body! 🙁 I’m so glad you have it figured out though! collapsing at the line is not fun. I’ve done that a couple of times and one was because I drank too much water and not enough electrolytes. Whoops.
I was diagnosed with anemia my junior year of college at a sports physical when I transferred to ASU. I had no idea how common it was in endurance athletes until I got diagnosed either. It was surprising to hear that almost all of my teammates had to take iron supplements as well. We sound similar with the red meat too. I wasn’t eating and still don’t eat nearly enough to keep up my iron levels so I have to rely on other sources. I’m just not a huge fan of it. I love it when I have a craving for a burger or steak, but that’s not very often. I’m all about the chicken most of the time haha.
Isn’t it crazy how low iron isn’t really talked about that often?! It blows my mind that something so small can have such a HUGE impact on the way that you feel & the way that you run. The great thing is that it’s so easy to make a change to get your iron levels back up, but only if you know what the problem is!
And we sound so similar with our eating habits. I’ll pick chicken over a burger or steak any day, which definitely make getting iron through food sources trickier.
I haven’t eaten red meat in so long, so I have had my ups and downs with iron levels. Gladly I love lentils and I make sure to eat them several times a week. I also have thyroid problems which makes me a pretty complicated case but I am here hanging strong 🙂
Ooh yes, lentils are a great source of iron, too! I think lentils are such an underrated food because they really are so good and so healthy. Way to persevere through your thyroid issues 🙂
I experienced something similar when I first began cheerleading in high school. I would get the WORST bruises from barely getting hit during cheerleading, and it baffled me. Turns out- I was low on iron! I fixed it up quickly by eating lots of oatmeal, and making sure that I took iron supplements whenever I was lacking in my iron intake. It’s much more common among teenage girls than I realized!
Uhm: on a side note… 6:35 for a mile?!?!?!?! You are crazy fast.
Oh wow, I had no idea that low iron could make you bruise easily! What a crazy story, but I’m so glad you got it figured out quickly 🙂 And now that I know about anemia, I’ve talked to SO many other girls who’ve dealt with it, too. I feel like it’s something everyone should know about since it’s so easy to get!
I’ve never had a problem with anemia or low iron, but my sister has. I do eat red meat a few times a month and I have for most of my life. Ironically, I will say that my fastest time in high school cross country came the morning after I had a big steak and potatoes dinner. Not sure if it contributed but I think that’s funny.
Sounds like my sister and me! How funny that steak & potatoes was your pre-PR meal! I stuck to pasta as my pre-race dinner pretty religiously in high school since I knew it worked for me, so I never wanted to change it up 🙂
When I was in gymnastics I had problems running due to my low iron levels, but did not realize this until after I quit! I take a daily supplement as well because if I don’t I constantly feel tired. Great article! 🙂
Yay, I’m glad you figured out why you were having a hard time running!
Oh wow, I’m sorry you dealt with that but glad you got to the bottom of things. I’m sure you’ve already read this online but calcium can inhibit iron absorption so avoid dairy and OJ when you take your pill. Also, Vitamin C will help your body absorb the iron.
You know, I think I’ve read that before, but thanks for the reminder, Sam! It’s good to hear from a dietitian that I can trust 🙂
This is such an important topic Liv! I actually got pretty low iron when I was vegan last year and living in a yoga community, and I felt soo much better when I started taking a supplement. Thanks for bringing it up! Glad you’re feeling all better now 🙂
I almost never eat red meat – but I’ve also never had an issue with low iron that I know of. Also, I wish my mile time was 6:35! (and I know you are a ton faster now 🙂 )
Thank you for posting this; it’s always great to be reminded to stay on top of health things.
Really interesting read! Do you mind me asking what kind of iron supplement you take?
I take feosol carbonyl iron pills since that’s what my doctor recommended! I think I usually get them at Costco? I’ve heard you can take liquid iron, too, but that it’s harder on your stomach.
I suspect I may have low iron levels as well, how much iron should I take in the form of a supplement? 🙂
Hey- same thing just happened to me! I started my iron supplements today but I was wondering how long it took for your iron levels to increase? I don’t want to struggle with running slow too much longer 🙂
Hi, Porter! So sorry that you’re dealing with anemia now, too. I noticed my energy levels starting to increase after taking iron supplements for a couple of weeks and it only got better from there! Best of luck to you 🙂
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