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Poor performances and feelings of fatigue may signal a need to get your levels checked.

It’s common to associate a poor performance with low iron. “I had a bad race, maybe I should check my iron?” “I’m feeling fatigued during workouts—could it be my iron levels?” I get these questions from the athletes I work with a lot.

And while there are countless variables that can contribute to poor performances or fatigue, one thing we do know is that iron is important for runners. If your iron levels are low and you don’t do anything about it, you will eventually feel the negative impact on performance. Here’s what you need to know about both iron and ferritin levels.

What is iron and why is it important for athletes?

Iron is an essential mineral found in red blood cells that is important for oxygen transport in the blood and to muscles, energy production, cognition, and immunity. The reason many of us worry about our levels is that iron is lost in many ways: in the urine, through the menstrual cycle, blood loss in the gastrointestinal (GI) tract, sweat loss, and the breakdown of red blood cells via the impact of our foot strikes. Plus, chronic use of nonsteroidal anti-inflammatory drugs (e.g. ibuprofen, naproxen)—ones often used by athletes—and antacids can also lead to iron deficiency. 
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Iron levels are especially important for female athletes: According to a paper in the European Journal of Applied Physiology, the prevalence of iron deficiency is around 15 to 35 percent in female athletes and 3 to 11 percent in males. Females, endurance runners, vegans, vegetarians, and athletes with low energy availability are at an increased risk for iron deficiency.


What are some key symptoms of low iron?

The classic signs of iron deficiency, with or without anemia, include lethargy, fatigue, negative mood state, and difficulty concentrating. However, runners may notice symptoms that mimic overtraining, reduced work capacity during training, impaired responses to training, and ultimately poor performance. The only way to determine if low iron is the culprit is to have a blood test.

What about anemia?

Anemia is a condition in which the blood doesn’t have enough healthy red blood cells. Although iron deficiency anemia is the most common type of anemia, it is one of many different types. It is possible to have iron deficiency prior to developing a diagnosis of iron deficiency anemia. Over time, iron deficiency will lead to anemia if no action is taken because the body will exhaust its iron stores, known as ferritin.

So what’s the deal with ferritin levels?

Ferritin, as mentioned above, is an important blood marker that indicates iron storage. There is a wide range for what is considered to be a “normal ferritin level,” ranging from 12 to 300 nanograms per milliliter (ng/mL).

“However, linking ferritin levels (e.g. levels greater than 35ng/ml) directly to performance is very challenging, as there are so many things that impact performance,” Trent Stellingwerff, PhD, Senior Advisor for the Canadian Sport Institute Pacific tells Runner’s World.

In fact, high iron levels can be very toxic for the liver and heart. “We aim for ferritin greater than 35ng/ml and clinically normal hemoglobin, but appreciate individual athlete norms as well,” says Stellingwerff.

Thus, a current routine assessment of iron deficiency should include the following blood markers: ferritin, hemoglobin, and transferrin saturation. Iron deficiency occurs in three stages using the following ferritin levels proposed in a recent paper in athletes:

Stage1 - Iron deficiency/depletion: ferritin less than 35 ng/mL, hemoglobin and transferrin levels will still be normal. There is little evidence to suggest you will notice any fatigue at this point, but it’s important to correct and prevent iron deficiency anemia.

Stage 2 - Iron deficient non-anemia: ferritin less than 20ng/mL, low transferrin, and normal hemoglobin. You may start to feel some of the symptoms above and performance may be negatively impacted.

Stage 3 - Iron deficiency anemia: ferritin less than 12 ng/mL, low transferrin and hemoglobin. You will notice key symptoms above including impaired endurance performance.

How often should I have my iron levels checked?

As suggested in a recent 2019 article published in a European Journal of Applied Physiology, high-risk runners should be screened regularly and considerations for the frequency of iron blood screening are based on the athlete’s past history. Although not comprehensive, some guidelines are listed below:

Annually: runners with no history of iron deficiency, no fatigue after an extended rest period

Biannually: previous history or low ferritin (iron depletion stage 1), female, intention to increase training volume or training at altitude within the next 12 months

Quarterly: any recent history of iron depletion/deficiency, vegetarian/vegan, individuals with any evidence of low energy availability, high training volume, and fatigue/lethargy, plans to train at altitude within the next 6 months.

Ferritin, an acute phase reactant protein, can be falsely elevated with inflammation after intense exercise. Thus, it’s important to avoid any muscle-damaging or intense exercise about two to three days prior to your routine blood test. Other suggestions for standardization include testing first thing in the morning and in a well-hydrated state.

Work with your doctor to determine the best course of action and figure out if supplementation is right for you.

Should runners traveling to altitude be concerned about levels?

Training at low to moderate altitudes provides an environmental stimulus to increase red blood cells with the goal of improving performance at sea level. With this increase in red blood cell production, comes an additional need for iron. A review paper by Stellingwerff et al. (2019) suggests checking iron status prior to altitude training to ensure that levels are in the optimal range prior to leaving.

“However, if a runner is just going to altitude for a race or short period of time, the impact of iron is much less,” Stellingwerff says. “Although, all endurance athletes should aim to have ferritin levels well into the healthy and normal range.”

How can runners optimize iron absorption?

You can have a solid iron-rich fueling plan, but is your nutrient-timing and combination of foods on point? Iron absorption may be impaired post-exercise due to increased levels of hepcidin, a hormone released by the liver that regulates the ability to absorb or recycle iron (e.g. increased hepcidin levels will inhibit iron absorption).

Inflammation is believed to be a strong up regulator of hepcidin. According to an article published in Sports Medicine in 2020, hepcidin increases around three to six hours post-exercise and increases towards the end of the day.

Thus, the optimal timing for iron absorption is within 30 minutes after a morning workout when hepcidin levels are low. Runners can optimize iron absorption use the following strategies:
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Avoid dairy, coffee, and tea (which decrease absorption of iron) for an hour before or after a meal.

Cook with a cast-iron skillet or a product like a Lucky Iron Fish, which may be a cost-effective strategy for increasing the iron in conjunction with other methods according to one study.

Consume “heme iron” rich foods such as beef, eggs, tuna, lamb, and kangaroo (if available)

Improve absorption of “non-heme iron” sources (almonds, figs, apricots, kidney beans, green leafy vegetables, tofu, dark chocolate) by pairing with heme-rich sources and/or ~50 milligrams (mg) of vitamin C (1/2 cup of pineapple, strawberries, broccoli, or red peppers).

If taking an iron supplement (prescribed by a physician), take with vitamin C-rich food. Emerging evidence suggests alternate day dosing to be just as effective as daily for raising ferritin levels and better tolerated for runners with a sensitive gut.


Finally, not every bad race indicates your iron is low, but it is a good idea to get checked prior to taking any iron supplements. There is no evidence that higher ferritin levels are better (e.g. aiming for 300), and supplementation is not likely to improve performance in non-depleted runners. Iron supplementation should only occur under physician supervision.

You can have a solid iron-rich fueling plan, but is your nutrient-timing and combination of foods on point? Iron absorption may be impaired post-exercise due to increased levels of hepcidin, a hormone released by the liver that regulates the ability to absorb or recycle iron (e.g. increased hepcidin levels will inhibit iron absorption).

Inflammation is believed to be a strong up regulator of hepcidin. According to an article published in Sports Medicine in 2020, hepcidin increases around three to six hours post-exercise and increases towards the end of the day.

Thus, the optimal timing for iron absorption is within 30 minutes after a morning workout when hepcidin levels are low. Runners can optimize iron absorption use the following strategies:
​

Avoid dairy, coffee, and tea (which decrease absorption of iron) for an hour before or after a meal.

Cook with a cast-iron skillet or a product like a Lucky Iron Fish, which may be a cost-effective strategy for increasing the iron in conjunction with other methods according to one study.

Consume “heme iron” rich foods such as beef, eggs, tuna, lamb, and kangaroo (if available)

Improve absorption of “non-heme iron” sources (almonds, figs, apricots, kidney beans, green leafy vegetables, tofu, dark chocolate) by pairing with heme-rich sources and/or ~50 milligrams (mg) of vitamin C (1/2 cup of pineapple, strawberries, broccoli, or red peppers).

If taking an iron supplement (prescribed by a physician), take with vitamin C-rich food. Emerging evidence suggests alternate day dosing to be just as effective as daily for raising ferritin levels and better tolerated for runners with a sensitive gut.


Finally, not every bad race indicates your iron is low, but it is a good idea to get checked prior to taking any iron supplements. There is no evidence that higher ferritin levels are better (e.g. aiming for 300), and supplementation is not likely to improve performance in non-depleted runners. Iron supplementation should only occur under physician supervision.

Under the dazzling lights of Shanghai, Shericka Jackson reminded the athletics world exactly why she remains one of the most feared women in sprinting. In a fiercely competitive women’s 200 metres packed with elite talent, the Jamaican superstar stormed to victory in a commanding 22.07 seconds, delivering one of the strongest statements of the early season.

With a legal +0.3 wind behind the field, Jackson looked sharp, composed, and devastatingly efficient through every phase of the race. From the moment she attacked the curve, her trademark blend of power and relaxation separated her from the field, before she surged away in the final metres to secure an emphatic win. More than just another Diamond League success, the performance served as a clear reminder that Jackson is already building serious momentum ahead of the championship season.

The race carried additional intrigue with the long-awaited return of Shaunae Miller-Uibo to the Diamond League circuit. Competing in her first appearance at this level in three years, the Bahamian star produced an impressive run of 22.26 seconds to finish second, showing encouraging signs as she continues her comeback journey. Her presence added extra quality to an already stacked contest and elevated the atmosphere inside the stadium.

Yet the night ultimately belonged to Jackson. The double world champion did not simply win — she controlled the race with the authority of an athlete fully aware of her dominance. At this stage of the season, such a performance carries enormous significance. While many athletes are still searching for rhythm and race sharpness, Jackson already appears locked in, confident, and dangerously close to peak form.

What makes the victory even more compelling is the manner in which it was achieved. There was no visible strain, no desperate lean at the finish, only the calm assurance of a sprinter operating several levels above the field. It was the kind of performance that sends a message across the global sprinting landscape: Shericka Jackson is not easing into the season — she is attacking it.

As the road toward the major championships continues, Shanghai may well be remembered as the night Jackson officially announced her intentions to the world. If this performance is an indication of what is to come, the women’s sprint scene could be heading toward another season dominated by Jamaican brilliance.

Just four days after celebrating his 28th birthday, South African sprint star Gift Leotlela handed himself the perfect present — a sensational victory in the men’s 100 metres at the Shanghai Diamond League.

Leotlela stormed to victory in a blistering 9.97 seconds, edging one of the strongest sprint fields of the season in a race that was decided by the narrowest of margins. Kenya’s Ferdinand Omanyala crossed the line in 9.98, matching the time of American sprint sensation Kenny Bednarek, who settled for third after a dramatic finish.

The race delivered elite-level drama from start to finish, with American star Trayvon Bromell and Australia’s Lachie Kennedy both clocking 10.01 to finish fourth and fifth respectively in one of the fastest and most competitive 100m contests of the year.

For Leotlela, however, the night belonged entirely to him.

The South African has quietly been building momentum throughout the season, and Shanghai now feels like confirmation that he is ready to challenge the very best consistently on the global stage. His latest triumph comes after opening his 2026 campaign with victory at the South African Championships last month, a performance that hinted at what was to come.

Now, with a sub-10 second victory against a stacked international field, Leotlela appears to be picking up exactly where he left off after his impressive fifth-place finish at last year’s World Championships.

What made the performance even more remarkable was the composure he displayed under immense pressure. Against proven championship medal contenders and some of the quickest starters in the world, Leotlela stayed relaxed, executed brilliantly through the drive phase, and unleashed a powerful finish to snatch the win in the closing metres.

The result further strengthens South Africa’s growing reputation as a sprinting powerhouse and signals that Leotlela could be a major force as the season progresses toward the world’s biggest championships.

In Shanghai, the timing could not have been more poetic. Four days after turning 28, Gift Leotlela did not just celebrate a birthday — he announced himself as one of the most dangerous sprinters in the world.

The 2026 Rimi Riga Marathon produced a thrilling showcase of endurance, dominance, and elite distance running as Ethiopia’s Ayantu Kumela and Kenya’s Kelvin Kiptoo Kororia emerged victorious with commanding performances in the Latvian capital.

Kumela successfully defended her women’s crown in breathtaking fashion, delivering an even stronger display than last year to cement her growing legacy in Riga. The Ethiopian star crossed the finish line in an impressive 2:26:40, nearly two minutes faster than her previous winning performance, underlining both her consistency and remarkable progression on the marathon stage.

Running with confidence and control from the opening kilometers, Kumela gradually distanced herself from the chasing pack before powering home to a memorable back-to-back triumph. Her composed race execution and devastating late surge once again proved too strong for the elite field assembled in Riga.

Fellow Ethiopian Obse Abdeta Deme secured second place in 2:27:50, while Sadura Adawork Aberta completed an all-Ethiopian podium after clocking 2:29:05 for third.

In the men’s race, Kelvin Kiptoo Kororia produced a stunning performance of his own, delivering a masterclass that left no doubt about his superiority on the day. The Kenyan runner stormed to victory in 2:08:58, finishing with authority after an electrifying run through the streets of Riga.

Kororia looked in complete command throughout the race, maintaining a relentless rhythm before unleashing a powerful finishing stretch that thrilled spectators at the finish line. His victory was not only decisive but also symbolic of a runner operating at the peak of confidence and strength.

Ethiopia’s Getachew Kene Tufa claimed second place in 2:11:29, while Kenya’s Stephen Kipkemoi Kibor completed the podium in third after clocking 2:12:27.

With both races delivering fast times and unforgettable moments, the 2026 Rimi Riga Marathon once again lived up to its growing reputation as one of Europe’s premier road racing events. Yet above all, the spotlight belonged to Kumela and Kororia — two champions whose dominant performances transformed Riga into a stage of marathon excellence.

Kenya’s rising middle-distance sensation Emmaculate Jemutai produced one of the most remarkable performances of the Big 12 Championships, storming to two gold medals within the space of just one hour and twenty minutes in a breathtaking display of endurance, tactical brilliance, and raw determination.

Representing Kansas, Jemutai first conquered a fiercely competitive women’s 1500m field, timing her race to perfection before unleashing a devastating finishing kick to cross the line in 4:09.66. Against a stacked lineup packed with elite collegiate talent, the Kenyan star remained composed throughout the tactical contest before separating herself when it mattered most.

Her victory in the 1500m alone would have been enough to headline the day, but Jemutai was far from finished.

Barely eighty minutes later, she returned to the track for the women’s 800m final and once again delivered under pressure. Despite the physical demands of the earlier race, Jemutai showed extraordinary resilience and championship mentality, surging to another impressive triumph in 2:05.90 to complete a sensational double that left the crowd in awe.

Winning two middle-distance titles in such a short span is an exceptionally rare achievement at championship level, requiring not only elite fitness but also tactical intelligence, recovery ability, and mental toughness. Jemutai displayed all of those qualities in abundance.

The manner in which she controlled both races underlined her growing reputation as one of the most versatile and dangerous middle-distance athletes in collegiate athletics. Her ability to seamlessly transition from the tactical demands of the 1500m to the speed and intensity of the 800m showcased a runner operating at an elite level.

For Kansas Track and Field, Jemutai’s heroics marked one of the standout moments of the championships, while for Kenyan athletics, her dominant performances continue to signal the emergence of another exciting talent on the global stage.

From patience and poise in the 1500m to courage and strength in the 800m, Emmaculate Jemutai delivered a championship performance that will be remembered for a long time in Big 12 history.

Excitement continues to build around Australian athletics, and few voices carry more weight in the sport than that of Sebastian Coe. The World Athletics President has offered glowing praise for the remarkable progress being made across the nation’s track and field landscape, describing Australia as one of the sport’s fastest-rising global forces ahead of the Oceania Championships and the road to Brisbane 2032.

Speaking with confidence about the future of the sport in the region, Coe highlighted the depth of emerging talent, the growing professionalism within the Australian system, and the powerful momentum being created by recent international performances. According to the two-time Olympic champion, Australia is no longer simply rebuilding — it is rapidly transforming into a genuine athletics powerhouse capable of shaping the next decade of global competition.

The timing of Coe’s remarks adds even greater significance as anticipation intensifies for the Oceania Championships, an event expected to showcase many of the continent’s brightest stars. With Brisbane set to host the 2032 Olympic Games, the championships are being viewed as another important stepping stone in Australia’s long-term vision to elevate athletics to unprecedented heights.

Australia’s recent rise has been impossible to ignore. From sprinting breakthroughs to middle-distance success and world-class field event performances, the nation has consistently produced athletes capable of challenging the sport’s established giants. Coe acknowledged that this upward trajectory is the result of sustained investment, stronger development pathways, and a renewed culture of ambition throughout Australian athletics.

Beyond medals and records, Coe also praised the enthusiasm of Australian fans and the country’s ability to stage major sporting events at the highest level. He believes Brisbane 2032 presents a historic opportunity not only for Australia but for athletics across the Oceania region, inspiring a new generation of athletes to dream bigger and compete fearlessly on the world stage.

As the countdown to both the Oceania Championships and Brisbane 2032 continues, the message from Lord Coe was unmistakable: Australian athletics is entering a defining era — one built on belief, talent, and the potential to leave a lasting mark on global sport.