Episode 51: Ferritin, Fatigue, and Falling Short: The Iron Episode Every Runner Needs with Carolyn Stocker, RD
51st Episode of The Up & Running Podcast is LIVE!
Ferritin, Fatigue & Falling Short: The Iron Episode Every Runner Needs with Carolyn Stocker, RD
In this episode, Coach Lauren sits down with Registered Dietitian, Carolyn Stocker, to tackle one of the most essential – and often overlooked – components of endurance performance: Iron & Ferritin. Whether you're a seasoned marathoner, new to endurance sports, or somewhere in between, understanding iron's role in your body can be the game-changer you didn’t know you needed.
Carolyn breaks down everything endurance athletes should know about iron and ferritin, from the science to the practical strategies that can make a real difference in training, racing, and recovery.
In this episode we dive into:
General Iron & Ferritin Questions
The role of iron in endurance performance and overall health
How ferritin differs from iron and why it matters
Symptoms of low iron or ferritin in athletes
The impact of iron deficiency on endurance, energy, and recovery
Why endurance athletes—especially runners—are at greater risk
How we lose iron and what causes depletion, especially in training
Iron Absorption & Nutrition
Top dietary sources of iron for endurance athletes
Boosting iron absorption—especially from plant-based foods
Foods and habits that inhibit absorption (and how to avoid them)
Nutrient timing and its effect on iron uptake
The difference between heme vs. non-heme iron
Supplementation & Blood Testing
When to consider iron supplementation
Risks and symptoms of high iron levels
How often should athletes test their iron and ferritin?
Optimal levels for males vs. females
Can ferritin ever be too high?
How long does it take to restore depleted levels?
Training, Recovery & Iron Loss
How intense endurance training affects iron stores
Why female athletes may be more at risk
How altitude training influences iron and ferritin levels
Long-term strategies for maintaining healthy iron status
The difference between iron deficiency anemia and low ferritin without anemia
If you've ever felt fatigued mid-run without explanation, struggled with recovery, or just want to optimize your nutrition as a runner—this episode is for you!
Don’t forget to subscribe and share this episode with a fellow runner! You can find this podcast on Apple Podcasts and Spotify.
Got questions for the show? DM Coach Lauren on Instagram @thepersonalizedrunningdoc
Looking to follow up with Carolyn, check out her website: https://www.carolynstockerperformance.com/ & IG page: @castocker_rd
AND LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreat
Links
Instagram: https://www.instagram.com/thepersonalizedrunningdoc/
Website: https://thepersonalizedrunningdoc.com
Actionable Steps
Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule
Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources