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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.

CAPE TOWN, South Africa — A landmark chapter in global distance running has been written, with the Sanlam Cape Town Marathon officially securing its place among the world's most prestigious road races. Following a rigorous assessment process, the event has been awarded Abbott World Marathon Majors status, becoming the eighth race in the renowned series and the first ever on African soil.

The announcement marks a historic breakthrough not only for South Africa but for the entire African continent, which has long been recognized as the heartbeat of distance running. For decades, African athletes have dominated marathon racing around the world. Now, Africa finally has a Major of its own.

Beginning with the 2027 edition, scheduled for 22–23 May, the Sanlam Cape Town Marathon will join an elite group of races that includes Tokyo, Boston, London, Sydney, Berlin, Chicago, and New York City. The achievement elevates Cape Town into one of the most celebrated destinations in global marathon running and cements Africa's place at the highest level of the sport.

The journey to Major status has been years in the making, driven by relentless commitment from race organizers, athletes, volunteers, sponsors, running clubs, and supporters who believed in the vision of bringing a World Marathon Major to Africa. Through continuous improvements in race organization, international standards, athlete experience, and community engagement, the event steadily built a reputation worthy of the sport's grandest stage.

For many within the running community, the moment represents far more than the success of a single race. It is a victory for an entire continent whose passion for athletics has inspired generations. From elite champions to recreational runners, countless individuals have contributed to turning what once seemed an ambitious dream into reality.

The elevation of the Sanlam Cape Town Marathon is expected to boost international participation, tourism, and investment while providing a powerful platform to showcase Africa's culture, landscapes, and sporting excellence to a global audience.

As the countdown begins to May 2027, celebrations are already underway across the running world. The message resonating from Cape Town to every corner of Africa is clear: history has been made.

Africa's first Abbott World Marathon Major has arrived, and a new era for distance running has officially begun.

Ethiopian distance-running sensation Yomif Kejelcha is set to take his talents to South America after confirming his participation in the 2026 Buenos Aires Half Marathon, scheduled for August 23 in Argentina. The announcement has already generated excitement across the athletics world, with fans and analysts eager to see whether one of the sport's most accomplished road racers can mount an assault on the men's half marathon world record.

Kejelcha arrives in Buenos Aires carrying the reputation of a proven champion. Over the years, the Ethiopian star has built an impressive résumé on both the track and the roads, earning global recognition for his exceptional speed, endurance, and tactical brilliance. His move to compete in one of Latin America's premier road races adds another fascinating chapter to a career that has consistently delivered memorable performances.

The spotlight, however, will inevitably fall on the record books. The current men's half marathon world record belongs to Uganda's Jacob Kiplimo, who stunned the athletics community with a historic performance several weeks ago, raising the bar to unprecedented heights. Since then, speculation has centered on which athlete possesses the talent and courage to challenge the new benchmark.

Kejelcha is undoubtedly among the leading candidates. Known for his aggressive racing style and ability to maintain relentless pace over long distances, the Ethiopian has repeatedly demonstrated that he thrives when chasing ambitious targets. Buenos Aires, with its traditionally fast course and competitive field, could provide the ideal setting for another landmark performance.

Yet breaking a world record is never guaranteed. Beyond physical preparation, such an achievement requires perfect weather conditions, flawless pacing, and an athlete capable of delivering the race of a lifetime. Even for a runner of Kejelcha's caliber, the challenge posed by Kiplimo's mark remains immense.

As the countdown to August begins, anticipation continues to build. Will Yomif Kejelcha simply add another major victory to his collection, or will he produce a performance that rewrites history? The answer awaits on the streets of Buenos Aires, where one of the world's finest distance runners will attempt to turn ambition into achievement and perhaps launch a serious attack on one of athletics' most coveted records.

Kenya’s middle-distance sensation Emmanuel Wanyonyi has revealed the heartwarming reason behind his absence from the Stockholm Diamond League, choosing family over competition as he welcomed his first child into the world.

The Olympic champion and one of the brightest stars in global athletics withdrew from the Stockholm meeting after returning home from Rabat to be by his wife's side for the birth of their firstborn. While fans were disappointed not to see him on the track in Sweden, Wanyonyi had a far more important moment awaiting him away from the spotlight.

“I can say I am so happy. I was supposed to run in the Stockholm Diamond League, then I went back home from Rabat. My wife delivered our first born. I was so happy,” Wanyonyi explained.

For an athlete whose recent years have been defined by record-breaking performances and major championship success, the arrival of his child marks a milestone that transcends sport. The 800m star now enters a new phase of life, balancing the demands of elite competition with the responsibilities and joys of fatherhood.

His return to action comes at the Oslo Diamond League, where he will step onto the track for the first time as a father. The highly anticipated race adds another layer of intrigue, with fans eager to see whether the emotional boost from this life-changing moment can inspire another memorable performance from the Kenyan.

Wanyonyi has established himself as one of the most dominant figures in the men's 800m, earning a reputation for his fearless racing style, devastating finishing kick, and remarkable consistency against the world's best. Yet even amid the pressures of international competition, he showed that some moments are simply bigger than athletics.

As the Oslo Diamond League unfolds, all eyes will be on the Kenyan star. But regardless of the result, Wanyonyi has already secured a victory that means more than any medal or record — becoming a father for the very first time.

The men’s 800 metres at the Oslo Diamond League is shaping up to be one of the most anticipated middle-distance races of the season, bringing together a rising teenage sensation and the athlete widely regarded as the king of the event.

American prodigy Cooper Lutkenhaus arrives in Oslo riding an extraordinary wave of momentum. The 17-year-old has enjoyed a flawless campaign so far, remaining unbeaten over 800 metres while collecting major victories that have elevated his status from promising youngster to genuine international contender. His recent triumph in Stockholm further demonstrated that he possesses not only talent but also the composure required to deliver on the biggest stages.

Yet Oslo presents a challenge unlike any he has faced before.

Standing in his way is Kenya’s Emmanuel Wanyonyi, the reigning Olympic and world champion whose dominance has made him the benchmark in global 800-metre running. Wanyonyi has spent the past few seasons establishing himself as the man to beat, combining tactical intelligence, blistering speed and championship experience to consistently outclass some of the world's finest athletes.

For Lutkenhaus, Wednesday’s race offers a rare opportunity to measure himself against the sport’s established elite. While his unbeaten record has captured headlines, facing a champion of Wanyonyi’s calibre is an entirely different test. The Kenyan has repeatedly proven his ability to control races under pressure and produce decisive finishes when titles and victories are on the line.

Adding even more intrigue to the contest is the presence of Marco Arop, one of the strongest 800-metre runners of his generation. Arop’s aggressive racing style and championship pedigree ensure that this will be far more than a two-man battle. With several world-class competitors lining up, the race promises to be a tactical and physical examination from the gun to the finish line.

The matchup symbolizes more than a race for victory. It represents a fascinating clash between youth and experience, ambition and accomplishment. Lutkenhaus carries the excitement of a new generation eager to challenge the established order, while Wanyonyi enters as the proven champion determined to protect his throne.

As the athletes take their marks in Oslo, one question will dominate conversations across the athletics world: can the fearless teenager continue his remarkable rise, or will the reigning king of the 800 metres remind everyone why he remains the standard by which greatness is measured?

Whatever the outcome, fans can expect a spectacular contest worthy of the Diamond League stage, with the possibility of witnessing the next chapter in one of athletics' most compelling emerging rivalries.

The stopwatch once again took centre stage in Thika as athletes gathered for the 57th edition of the KATA Time Trial Series, an event that continues to serve as one of Kenya's most respected platforms for measuring progress and pursuing excellence.

Held on the familiar roads surrounding the Kenyan Athletics Training Academy (KATA), the latest edition brought together runners at different stages of their athletic journeys, all united by a common objective: to test their fitness, challenge their limits, and chase new personal bests.

As expected, the competition was less about medals and fanfare and more about honest performances against the clock. Every athlete arrived carrying the weight of weeks and months of disciplined training, hoping to see that effort reflected in the final results.

In the men's 5km race, John Ndung'u produced the fastest performance of the day, crossing the line in 15:36. Anthony Kariuki followed in 16:15, while Eugene Nambua secured third place in 17:44. Simon Ngereza completed the leading group with a time of 18:31.

The women's 10km race delivered a closely contested battle at the front. Jane Wanja emerged victorious in 36:16 after a strong and controlled run, holding off Caren Chepkwony, who finished just nine seconds behind in 36:25. The narrow margin highlighted the competitive nature of the race and the determination shown by both athletes throughout the morning.

The deepest field of the day came in the men's 10km event, where several runners produced encouraging performances. John Chege led the standings with an impressive 30:12, demonstrating both strength and consistency over the distance. Charles Wanjora followed in second place with 30:54, while Erick Cheruiyot claimed third in 31:42 after a well-executed effort.

Joel Maina continued the strong pace of the leading pack to finish fourth in 32:26, while Justus Nyamai completed the top five in 33:24. David Mwangi recorded 35:24 for sixth place, followed by Paul Nganga in 35:38. Ewand Niyukiru crossed the line in 36:27, with Charles Ndirangu clocking 37:21 and Brandon Mutugi completing the top ten in 38:31.

KATA Time Trial Series – 57th Edition Results

Thika, Kenya | June 10, 2026

Men's 5km

1. John Ndung'u – 15:36

2. Anthony Kariuki – 16:15

3. Eugene Nambua – 17:44

4. Simon Ngereza – 18:31

Women's 10km

1. Jane Wanja – 36:16

2. Caren Chepkwony – 36:25

Men's 10km

1. John Chege – 30:12

2. Charles Wanjora – 30:54

3. Erick Cheruiyot – 31:42

4. Joel Maina – 32:26

5. Justus Nyamai – 33:24

6. David Mwangi – 35:24

7. Paul Nganga – 35:38

8. Ewand Niyukiru – 36:27

9. Charles Ndirangu – 37:21

10. Brandon Mutugi – 38:31

Beyond the finishing positions, the true success of the KATA Time Trial lies in what the numbers represent. Every result tells a story of early mornings, demanding workouts, sacrifices, and the relentless commitment required to improve in one of the world's most competitive athletics environments.

For some athletes, Wednesday's performances marked confirmation that their training is moving in the right direction. For others, the results provided valuable lessons and clear targets for the weeks ahead. Such is the nature of time trials: they offer an honest assessment of where an athlete stands and where improvement is still needed.

The KATA Time Trial Series has earned its reputation not through spectacle but through consistency. Edition after edition, it provides athletes with a stage to evaluate their progress, sharpen their racing instincts, and build confidence ahead of larger competitions.

As the 57th edition comes to a close, the performances recorded on the roads of Thika serve as another reminder that success in athletics is rarely achieved overnight. It is built through patience, resilience, and the willingness to keep chasing improvement. On this occasion, the clock once again revealed stories of ambition, determination, and the enduring pursuit of personal excellence.