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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.

After years of battling injury and uncertainty, Jake Heyward is proving that resilience can be just as powerful as raw talent. The Welsh middle-distance star has announced his return to the sport in emphatic fashion, producing the performance of his career and emerging as one of the athletes to watch in the men's mile at the upcoming Commonwealth Games.

At the London Diamond League, Heyward delivered a sensational run, finishing as the second-fastest British athlete behind mile world record-holder Josh Kerr. His time of 3:46.73 not only established a new Welsh record but also elevated him to third on the United Kingdom's all-time mile rankings, trailing only Kerr and British legend Steve Cram.

For many athletes, such a breakthrough would simply mark another career milestone. For Heyward, however, it represents the culmination of an extraordinary journey back from one of the toughest periods of his life.

The 26-year-old revealed that before undergoing surgery, he had been competing while suffering from Haglund's deformity, a painful condition affecting the heel that placed constant strain on both Achilles tendons. The problem eventually led to a devastating double Achilles injury, forcing him away from competition for an astonishing 20 months.

Rather than allowing the setback to define him, Heyward used the prolonged rehabilitation to rebuild both physically and mentally. Reflecting on that difficult chapter, he believes the experience has transformed his outlook on the sport.

"I truly believe that, because I've gone through this experience and I've had to ask myself certain questions, I actually understand the sport more. In terms of expectations and times, I'm super excited. I think there's no limit on what I can achieve. Running for Wales once again is a huge motivation."

Those words now carry even greater weight after his record-breaking performance in London.

Heyward's resurgence has injected fresh excitement into British middle-distance running and has positioned him as a genuine contender heading into Glasgow. With renewed confidence, a healthier body, and a deeper appreciation of the sport forged through adversity, he appears ready to challenge the world's best once again.

His journey from nearly two years on the sidelines to becoming Wales' fastest-ever miler is a powerful reminder that some of the greatest victories are earned long before the finish line. If his recent form is any indication, Jake Heyward's comeback story may only be just beginning, and the Commonwealth Games could provide the perfect stage for its next unforgettable chapter.

Australian sprint sensation Torrie Lewis continues to redefine the limits of her remarkable young career after storming to a stunning 11.04 seconds in the women's 100 metres at the TIPOS P-T-S Meeting in Slovakia, setting a new Australian record in breathtaking fashion.

Lewis sliced 0.04 seconds off her own previous national record of 11.08, producing the fastest performance ever by an Australian woman over the distance. Her blistering run confirmed that her rise is no fleeting moment—it is the arrival of one of the world's most exciting sprint talents.

The race itself was a spectacle from start to finish. Lewis exploded from the blocks, held her composure through the drive phase, and unleashed a powerful finish to edge one of the greatest sprinters in history, Elaine Thompson-Herah of Jamaica, who crossed the line in 11.06. Austria's Christania Williams also clocked 11.06, making it one of the most fiercely contested 100-metre races of the meeting.

Beyond the victory, the performance carries even greater significance. Lowering a national record is never easy, especially after already establishing yourself as the country's fastest woman. Yet Lewis demonstrated that she is still finding new levels, delivering a performance that signals she is becoming an increasingly serious contender on the international stage.

The 11.04 clocking is another milestone in a season that continues to gather momentum. With every race, Lewis is proving she possesses not only exceptional speed but also the consistency and composure needed to challenge the world's elite when the stakes are highest.

As global championship season approaches, Australia's sprint star has sent a powerful message to her rivals. If this latest record-breaking performance is any indication, Torrie Lewis is only beginning to reveal the full extent of her potential, and the fastest chapters of her career may still lie ahead.

Some moments in sport transcend generations. They remind us that while records may fall, the spirit of greatness never fades. One such moment unfolded when legendary New Zealand coach Arch Jelley watched Josh Kerr produce a breathtaking 3:42.66 mile world record—not from the stands, but from his bed, sharing the historic occasion with his former athlete, 1988 Olympian Christine Pfitzinger, herself once New Zealand's mile and 1500m record holder.

For most fans, Kerr's astonishing performance was simply another unforgettable chapter in the evolution of middle-distance running. For Jelley, however, it was something far more profound. It was a bridge between two eras separated by more than half a century, connecting the glorious past he helped shape with the remarkable future he lived long enough to witness.

As he approaches his 104th birthday on August 13, Jelley has seen the mile transformed in ways few people ever will. Long before modern technology, advanced sports science and super shoes reshaped the event, he guided one of athletics' greatest pioneers.

On August 12, 1975, in Gothenburg, Sweden, Jelley coached Sir John Walker to a revolutionary 3:49.4, making him the first man in history to break the seemingly impossible 3:50 barrier for the mile. It was a performance that changed the sport forever and cemented Walker's place among the all-time greats. Less than a year later, Walker crowned that success by winning the Olympic 1500m gold medal at the 1976 Montreal Games, fulfilling the promise of one of the finest coach-athlete partnerships athletics has ever known.

Yet Walker was only one chapter in Jelley's extraordinary coaching legacy.

Across more than six decades, the master coach nurtured and inspired countless elite middle- and long-distance runners, earning a reputation for developing athletes through patience, wisdom and an unwavering belief in their potential. Even retirement could not keep him away from the sport he loved. At the remarkable age of 93, Jelley returned to coaching to help Hamish Carson qualify for the 2016 Rio Olympic Games, proving that passion for excellence has no expiration date.

Now, more than fifty years after witnessing Walker redefine what was possible, Jelley has watched another runner push the boundaries of human performance. Josh Kerr's magnificent 3:42.66 was not merely a new world record—it was another milestone in the endless pursuit of greatness, one observed by a man who has devoted almost an entire lifetime to that very journey.

There is something beautifully symbolic about the scene: a coach who once stood trackside guiding history now watching a new generation rewrite it through the lens of modern technology. The setting may have changed, but the emotion remains the same.

Few people in athletics can claim to have witnessed the evolution of the mile from the dawn of the sub-3:50 era to today's astonishing world-record performances. Arch Jelley can.

His life is more than a coaching story—it is a living timeline of the mile itself. From John Walker's historic breakthrough in 1975 to Josh Kerr's record-shattering masterpiece in 2026, Jelley has remained a constant witness to the relentless pursuit of human excellence, proving that while champions come and go, the love of the sport endures across every generation.

When Sir Roger Bannister crossed the finish line in Oxford on May 6, 1954, in 3:59.4, he did far more than become the first man to run a sub-four-minute mile. He demolished one of sport's greatest psychological barriers, proving that what had long been considered impossible was simply waiting for someone bold enough to achieve it.

More than seven decades later, that historic run remains the most famous mile ever raced—not because it is still the fastest, but because it transformed athletics forever. Bannister's achievement inspired generations of runners to dream bigger, train harder and believe that seemingly unreachable barriers could be broken.

Today, however, the mile has entered an entirely different dimension.

Josh Kerr's sensational 3:42.66 world record has redefined the limits of middle-distance running. In one unforgettable race, the Scottish star erased Hicham El Guerrouj's legendary 3:43.13 mark that had stood untouched since 1999, proving once again that every era has its athlete capable of rewriting history.

The numbers tell a remarkable story of progress. If Bannister's iconic 3:59.4 were placed in the same race as Kerr's 3:42.66, the man who first conquered the sub-four-minute barrier would finish almost 17 seconds behind. At the pace Kerr sustained, that deficit would amount to well over 100 metres—an extraordinary margin in an event where the world's best are often separated by hundredths of a second.

Yet those statistics should never be mistaken for a comparison of greatness. Bannister and Kerr competed in vastly different eras, under different conditions and with entirely different levels of sports science, training knowledge, footwear technology and track surfaces. Bannister raced on a cinder track wearing heavy leather spikes, balancing elite athletics with his demanding medical studies. Kerr benefits from decades of scientific advancement, world-class support systems and cutting-edge equipment that have helped athletes push the boundaries of human performance.

Every generation has added another chapter to the mile's extraordinary story. Just weeks after Bannister's breakthrough, Australia's John Landy lowered the record to 3:57.9. The baton then passed through legendary names including Derek Ibbotson, Herb Elliott, Peter Snell, Michel Jazy, Jim Ryun, Filbert Bayi, John Walker, Sebastian Coe, Steve Ovett, Steve Cram, Noureddine Morceli and Hicham El Guerrouj. Each champion dared to believe the record could fall again, leaving the event stronger than they found it.

Josh Kerr is now the latest custodian of that legacy. His world record is not simply another fast time—it is the culmination of more than 80 years of relentless progress. Every stride he took was built upon the courage, ambition and achievements of those who came before him.

Perhaps the most fascinating aspect of the mile is how dramatically its meaning has changed. In 1954, the world was captivated by one question: Could anyone ever run under four minutes? Today, the conversation has shifted to how much further the event can evolve. With Kerr already under 3:43, the now-unthinkable prospect of a sub 3:42 mile no longer feels like fantasy but a genuine possibility for the future.

That is the enduring beauty of athletics. Every world record eventually falls, but the performances that redefine belief never fade. Bannister's sub-four-minute mile remains the sport's most iconic breakthrough because it changed the way humanity viewed its own limits. Kerr's 3:42.66 is the newest benchmark of excellence, standing as proof that the impossible is never permanent—it is simply the starting point for the next generation.

Josh Kerr has already etched his name into athletics history with a breathtaking world mile record of 3:42.66, but the numbers hidden within that extraordinary performance suggest an even greater achievement could be just around the corner.

While the world celebrated the fastest mile ever run, another remarkable statistic quietly emerged. On his way to that historic finish, Kerr passed the 1,500m mark in an astonishing 3:27.62—the seventh-fastest performance ever recorded over the distance and just 1.62 seconds outside Hicham El Guerrouj's iconic world record of 3:26.00, which has stood as one of athletics' greatest benchmarks for more than a quarter of a century.

What makes Kerr's split so extraordinary is the context in which it was achieved.

Unlike a dedicated 1,500m race, Kerr wasn't running to the finish line when he reached 1,500 metres. He still had another 109 metres remaining before completing the mile. Throughout the race, he had to carefully distribute his effort, knowing there was still significant work left after crossing the traditional 1,500m distance.

His world-record mile required approximately 724 strides, each averaging about 2.22 metres in length. By the time he reached the 1,500m split, he still had enough energy reserved to launch one final charge toward the mile finish, meaning he could not afford to completely exhaust himself at that point.

That reality has fuelled growing excitement across the athletics community.

Imagine Kerr lining up for a race built solely around the 1,500m. With elite pacemakers setting the perfect rhythm from the gun, competitors pushing the pace all the way to the finish, and no need to save anything for an additional 109 metres, the conditions would be dramatically different. Every stride, every surge and every ounce of energy could be devoted exclusively to chasing one target—the world record.

Many athletics experts believe that under those ideal circumstances, bridging the remaining 1.62 seconds is far from impossible. In fact, they see it as a realistic challenge for an athlete who has consistently demonstrated remarkable finishing speed, tactical intelligence and the ability to perform under immense pressure.

Hicham El Guerrouj's 3:26.00 has long been regarded as one of the most untouchable records in middle-distance running. Yet every era eventually produces an athlete capable of redefining what was once thought impossible.

After witnessing Kerr's astonishing mile masterpiece, the conversation has shifted dramatically. The question is no longer whether he belongs among the greatest milers in history—it is whether he can become the man who finally brings down one of the sport's most enduring world records.

If his latest performance is any indication, the countdown to another historic assault may already have begun.