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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.

Three extraordinary performances that captivated the athletics world have now been officially ratified by World Athletics, with Jacob Kiplimo, Ja’Kobe Tharp and Emmanuel Wanyonyi securing their places in the history books with remarkable world-record performances.

Uganda’s Jacob Kiplimo delivered a breathtaking 57:20 at the EDP Lisbon Half Marathon on 8 March 2026, producing what was then a spectacular world record. His performance underlined his exceptional ability over the half-marathon distance and further strengthened his status as one of the finest road runners of his generation.

American hurdler Ja’Kobe Tharp created his own piece of history in Eugene on 10 June 2026, storming to 12.75 seconds in the 110m hurdles. The sensational performance came with a legal +1.0m/s following wind and established Tharp as the new world record-holder, marking a remarkable breakthrough on the global stage.

Kenya’s Emmanuel Wanyonyi completed the trio with a sensational 2:11.83 world record in the 1000m. The Olympic champion produced the performance in Monaco, lowering Noah Ngeny’s long-standing 2:11.96 world record from 1999. It was another extraordinary demonstration of Wanyonyi’s speed, strength and versatility beyond his specialist 800m distance.

What makes the three records particularly special is the variety of disciplines involved. Kiplimo conquered the demanding half marathon, Tharp mastered the technical challenge of sprint hurdling, while Wanyonyi extended his middle-distance brilliance over 1000m. Each performance showcased a different form of athletic excellence, yet all three athletes reached the same extraordinary destination: the world-record books.

Accuracy Note: Kiplimo’s 57:20 has since been surpassed by Ethiopia’s Yomif Kejelcha, who ran 56:51 at the Media Maratón Ciudad de Buenos Aires on 23 August 2026, taking 29 seconds off Kiplimo’s mark. The newer performance was still listed as pending ratification, meaning Kiplimo’s mark had been overtaken on the clock even as his record was among those formally ratified.

The ratification of the Kiplimo, Tharp and Wanyonyi performances nevertheless gives official recognition to three spectacular moments that will remain significant chapters in the 2026 athletics season.

Three athletes. Three extraordinary performances. Three officially ratified world records. From Lisbon to Eugene and Monaco, Kiplimo, Tharp and Wanyonyi have added another unforgettable chapter to the story of athletics

Uganda’s rapidly rising distance-running star Harbert Kibet has been provisionally suspended by the Athletics Integrity Unit (AIU) over the alleged presence and use of prohibited substances.

The 21-year-old is facing allegations involving triamcinolone acetonide and exogenous steroids, with the substances reportedly confirmed through Isotope Ratio Mass Spectrometry (IRMS) analysis. The development brings an abrupt halt to what had appeared to be the emergence of one of Uganda’s most promising young distance-running talents.

Kibet had enjoyed a remarkable breakthrough in February when he made his road 10-kilometre debut at the 10K Facsa Castellón in Spain. He produced a stunning performance to win in a world-leading 26:39, a time that placed him at No. 4 on the all-time road 10K list at the time and immediately elevated his status in international distance running.

His rapid rise had already earned him opportunities to represent Uganda on the global stage. Kibet competed for his country at the World Championships in Tokyo last year, although he did not progress beyond the heats.

His most recent competition came in May at the Xiamen Diamond League, where he finished 15th in the men's 5000 metres in 13:46.45. He has not competed since that race.

The provisional suspension now casts uncertainty over the immediate future of an athlete whose spectacular 10K performance earlier this year had generated enormous excitement. However, it is important to stress that a provisional suspension is not a final finding of an anti-doping rule violation.

The case will now continue through the appropriate anti-doping process, during which the evidence and circumstances surrounding the allegations will be considered before any final decision is reached.

For Kibet, the development represents a dramatic and unexpected turn in a season that had begun with one of the most remarkable performances in the history of road distance running. The athletics world will now await further developments as the AIU process moves forward.

The women’s 100m hurdles is set for a spectacular showdown at the Brussels Diamond League Final on September 5, where Olympic champion Masai Russell will lead one of the strongest fields of the season in the battle for the coveted Diamond Trophy.

Russell arrives in Brussels in extraordinary form and as the athlete everyone will be chasing. The American star has enjoyed a remarkable season, combining consistency with breathtaking speed, and recently delivered another unforgettable performance when she ran a sensational 12.09 seconds in Zurich to break the world record.

That performance further strengthened Russell’s position as the dominant force in the event. Her remarkable consistency has been equally impressive, with the Olympic champion winning all 10 of her finals so far this season. With 48 points, she also finished at the top of the Diamond League standings during the regular season.

However, the points race is now behind her. In Brussels, everything comes down to one final. The Diamond League Final offers no room for complacency, and Russell will have to defeat an exceptional collection of world-class hurdlers to leave Belgium with the Diamond Trophy.

Among her biggest challengers is Nigeria’s Tobi Amusan, one of the finest hurdlers of her generation and a former world record holder. The field also includes Dutch star Nadine Visser, Bahamas standout Devynne Charlton and Poland’s Pia Skrzyszowska, ensuring that Russell will face serious opposition over every hurdle.

American Alaysha Johnson, Jamaica’s Megan Simmonds and Belgium’s Yanla Ndjip-Nyemeck complete a fascinating eight-athlete lineup for what promises to be one of the highlights of the Diamond League Final.

With Russell’s unbeaten record, her recent world-record performance and the Diamond Trophy on the line, the pressure will be immense when the athletes take their marks. Yet in an event as unpredictable and technically demanding as the 100m hurdles, one mistake can completely change the outcome.

Russell may arrive as the overwhelming favourite, but Brussels offers her rivals one final opportunity to produce something special. The stage is set for a thrilling race between the fastest and most accomplished hurdlers in the world—and after a season of dominance, Russell now has one more hurdle to clear in her pursuit of Diamond League glory.

Women’s 100m Hurdles Final Start List

 1. Masai Russell — United States

 2. Tobi Amusan — Nigeria

 3. Nadine Visser — Netherlands

 4. Devynne Charlton — Bahamas

 5. Pia Skrzyszowska — Poland

 6. Alaysha Johnson — United States

 7. Megan Simmonds — Jamaica

 8. Yanla Ndjip-Nyemeck — Belgium

One race. Eight elite hurdlers. One Diamond Trophy. Will Masai Russell complete another unforgettable chapter of her remarkable season, or will Brussels produce a surprise?

The 2026 Bank of America Chicago Marathon is set to introduce an important new innovation that could change the way runners approach hydration during major road races.

For the first time, participants in an Abbott World Marathon Major will have the opportunity to refill their own approved, self-carried hydration containers while competing on the course. The initiative will make its debut through four Culligan Water Refill Stations strategically positioned along the 26.2-mile route.

The refill stations will be located shortly before Aid Station 4 at Mile 5.7, Aid Station 7 at Mile 10.1, Aid Station 12 at Mile 15.7 and Aid Station 16 at Mile 20.3. At each location, runners carrying approved personal hydration gear will be able to stop and refill with Culligan-filtered water before continuing their race.

The move represents a significant step forward for one of the world's most prestigious marathons. Chicago will become the first Abbott World Marathon Major to formally provide runners with the opportunity to refill personal hydration containers during the race, opening the door to a potentially more sustainable approach to supporting thousands of participants over the marathon distance.

Beyond the environmental benefits, the initiative will also be fascinating to watch from a sporting perspective. Hydration is a crucial part of marathon performance, particularly for runners competing over more than two hours and for the many recreational athletes spending considerably longer on the course. The effectiveness and convenience of the refill stations, as well as how smoothly runners are able to use them without disrupting their rhythm, will be closely observed.

The project is also designed to reduce reliance on single-use hydration products while giving runners greater flexibility and control over how they manage their fluids during the race. If successfully implemented, Chicago's new approach could provide an important example for other major endurance events around the world.

Culligan International President and Chief Operating Officer Al Hamood said the company's involvement reflects its wider commitment to innovation, sustainability and improving the race-day experience for athletes.

The 2026 Chicago Marathon will therefore offer much more than another spectacular day of elite racing and personal achievement. It will also serve as a live test of an idea that could help shape the future of hydration at major marathons.

When the 2026 Bank of America Chicago Marathon gets underway, runners will not only be racing against the clock—they will also be part of something entirely new. At four points along the legendary 26.2-mile course, a simple refill could become a glimpse into the future of marathon running. The real question will be how smoothly thousands of athletes embrace the system and whether Chicago's bold experiment can set a new standard for the sport. If it succeeds, the ripple effect could extend far beyond the streets of Chicago, inspiring major races around the world to rethink how they keep runners hydrated while reducing waste. In 2026, one of marathon running's biggest stages will be testing a small but potentially game-changing idea—proving that sometimes the future of the sport may be waiting at the next water refill station.

Indianapolis is set to become the home of American indoor track and field for the next two years after USA Track & Field confirmed that the city will host the 2027 and 2028 USATF Indoor Championships at the Indiana State Fairgrounds.

The nation’s leading athletes will compete at the Indiana Farm Bureau Fall Creek Pavilion, with the 2027 championships scheduled for February 19–21, followed by the 2028 edition from February 18–20.

The announcement marks a significant moment for Indianapolis and its long-standing connection with the sport. The 2027 championships will take place 40 years after the city hosted the inaugural World Indoor Championships at the Hoosier Dome in 1987, bringing another major chapter of elite indoor athletics back to a city with a rich track and field history.

Although Indianapolis is home to USA Track & Field's national office and has hosted major athletics competitions over the years, the upcoming editions will be the first time the city has staged the USATF Indoor Championships. The Indiana State Fairgrounds has nevertheless developed into an increasingly important venue for the sport, providing a major platform for elite indoor competition.

The consecutive championships will give athletes two years of high-stakes competition on one of America's growing indoor stages, with national titles and places among the country's finest athletes once again on the line.

The 2028 USATF Indoor Championships will carry even greater significance, serving as a selection event for athletes hoping to represent the United States at the 2028 World Athletics Indoor Championships in Odisha, India. That will add another layer of intensity to the competition as athletes battle not only for national honours but also for the opportunity to compete on the global stage.

For Indianapolis, the return represents more than simply hosting another national championship. Four decades after welcoming the world's finest athletes for the inaugural World Indoor Championships, the city is preparing to once again place track and field firmly in the national spotlight.

With two consecutive editions now secured, Indianapolis is ready to welcome America's best indoor athletes as they chase national glory, international selection and the chance to create another memorable chapter in the city's proud athletics history.