GUEST BLOG: Running, Running… Running out of Iron

As an obsessed runner, I know first hand that the effects of iron deficiency can hit hard… Particularly if you’re busting your guts to achieve health and fitness goals!

With iron deficiency, simple everyday activities like ascending a flight of stairs can feel like a gruelling climb to the peak of Mt Everest, (lack of oxygen and all!).

Not to mention the negative impacts on training!

Speed training feels more like lumbering through an atmosphere made of viscous honey, with no improvements to be seen in time trials; while long runs are followed by hours in a semi-comatose state on the couch.

This makes sense when we think about the roles of iron in the body, which include (but are not limited to) oxygen transport, red blood cell production and involvement in energy production systems.

The effects of iron deficiency are compounded by fitness training.

This is because training causes:

1. Increased iron requirements: Red cell production is increased, with increased blood use by the tissues.
2. Increased iron losses through sweat, blood, urine and the digestive tract. As a runner, red blood cells are lost through “haemolysis” as blood cells break apart with every foot strike.

So – what can you do to boost iron levels?

One answer (and my favourite reply) is FOOD!

There are two types of iron found in food:

-          Haem iron - found in animal foods such as red meat, poultry and seafood. Haem iron has far better absorption (around 15-18%).

-          Non-haem iron - found in legumes, some green veggies, dried fruits, nuts and fortified breakfast cereals. Non-haem iron is less well absorbed (<5%)

Image: Absorption of haem iron vs. non-haem iron

Becoming an “Iron”-Man/Woman: Top 4 Tips!

1. Be a Mindful Meat-Eater
   Eating lean red meat 3-4 times a week is a great way to meet your iron requirements. Good options include kangaroo, beef, veal and lamb.
   
   OR….
   
   
2. Be a Vigilant Vegetarian
   If vegetarian (or prefer a plant based diet) – make an extra effort to eat iron-rich plant foods regularly. Experiment with legumes and nuts, and choose fortified breakfast cereals
   
   
3. Avoid drinking tea or coffee within 30 minutes of meals.
   The tannins in these drinks can inhibit iron absorption.
   
   
4. Add vitamin C-rich foods to meals.
   This can increase iron absorption by up to four-fold! Examples include citrus fruits, green leafy vegetables and chilli.
   
   

Talk to your doctor and dietitian for more advice. Supplements may be recommended for some individuals.

Dominique is an Accredited Practicing Dietitian (APD), medically diagnosed coeliac, avid trail runner, and self-confessed peanut butter addict. You can follow her story on Instagram: @free.dom02

Courtney Buckley Massage (Physiotherapist): Training for Balance

What is balance and why it’s important 

Balance is our ability to maintain a posture without coming a buster on the ground, while standing still or moving. This can be broken down into static (in a stationary position) or dynamic balance (whilst moving). This is probably the most under-rated skill ever and rarely a training focus! 

It is vital for the recreational to elite athlete and for activities of daily living from infancy through to our 90’s. As a physio who has worked in sporting and aged care industries I can guarantee this skill is the difference between independent living or nursing home, national team selection or states, minor ankle sprain or reconstructive surgery. 

Sport specific balance training for ball sport athletes.

Sport specific balance training for ball sport athletes.

Someone who has good balance can generate optimum speed, strength and precision because they are exerting their muscles from a stable platform as opposed to a wobbly one. Most importantly they can also do this quickly and unexpectedly. For example on the Sunny Coast we have many trail runs available, ranging from well maintained flat tracks to mountain goat territory. A balanced runner will without thinking be using tiny ankle muscles to adjust to every change in the roads surface as it gets rocky and more unpredictable. They may catch their foot but readjust with little change to their stride. A poorly balanced counterpart may trip and sprain their ankle for the 5th time in the last 12 months attributing this injury to bad luck….. and honestly no one is this unlucky, you should definitely add balance training to your regime and take note of how fewer times you’ll hit the dirt! 

Balance training ideas

Working on hamstring length and strength 

also applicable for touch football players for 

ball to ground manoeuvres

To improve your balance it is important to have a well rounded program including strength, proprioception, coordination and reaction time. For the purpose of this blog we will focus on generic balance exercises to help your own training!:
Working on hamstring length and strength also applicable for touch football players for ball to ground manoeuvres

• Hopping: all sorts of hopping such as single leg for distance, bounding from leg to leg, hop scotch or triple jump type patterns. In all cases try pausing every time you land to make sure you do not wobble before taking off again. 
• Skills on an unstable surface: a great opportunity to be sports specific. Use a half BOSU ball to stand on whilst you use battle ropes, throw and catch, punch, squat or stand on one leg.
• Skills standing on one leg: strengthen core leg muscle groups whilst practising good balance by placing a theraband just below your knees and extend or abduct the leg. Or place four markers at 12o’clock, 3, 6 and 9 clock positions and try stretching to tap each with one foot. 

Balance challenges don’t always have to occur in standing as pictured on the left. Try incorporating a cardio or external force with a battle rope or punching with a partner or on a bag.

Courtney owns and operate Courtney Buckley Massage within the Noosa Box Office Gym. She's a physiotherapist bringing together a 'full body hands on treatment' using different massage, manual therapy stretching and exercise techniques to benefit your recovery and performance. 
Website: www.courtneybuckleymassage.com.au 
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