Iron is an essential mineral because it helps the body make hemoglobin, which is the oxygen-carrying component of red blood cells. If your legs feel heavy and you have no energy during your run, you might be suffering from low iron levels. According to MedlinePlus, distance runners are at risk of developing low iron levels. See your doctor for a blood test to determine your iron level if you are experiencing problems with fatigue and low energy.
Causes in Runners
Low iron in runners has many potential causes. According to Carolyn Mather, R.N., Ph.D. in an article on the Running Journal website, one cause is that runners have higher blood volume due to increased cardiac output, which reduces iron in the blood. In addition, the typical high-carbohydrate, low-fat diet of runners limits iron intake. Foot-strike hemolysis -- the breakdown of red blood cells when your feet hit the ground -- might also reduce iron levels. Runners also lose a small amount of iron through sweat and urine.
Symptoms
When your iron level is low, you will feel fatigued and low on energy and you might have no motivation to run. For example, if you are running a marathon, you might feel as though you can't finish and end up quitting the race early despite adequate preparation. You might also experience an elevated heart rate. The only way you can confirm that your iron is low is through a blood test.
Dietary Sources
You can prevent low iron levels by paying attention to your diet and eating foods that are good sources of iron. According to MedlinePlus, the best sources of iron include dried beans and fruits, egg yolks, liver, lean red meat, pork, poultry, shellfish, salmon, oysters, tuna, whole grains and fortified cereals. There is iron in vegetables like broccoli, spinach, kale and asparagus, but it is harder for your body to absorb.
Supplementation
In addition to eating a diet rich in iron, take a daily iron supplement, especially if you are a pre-menopausal woman who experiences monthly blood loss during menstruation. According to Carolyn Mather on the Running Journal website, supplementation should be 1 milligram per kilogram of body weight daily, and should boost your energy level in about two to three weeks. Taking an iron supplement with orange juice or another beverage that contains vitamin C increases absorption. Some people get stomach cramps with iron supplements, so take it at night so it doesn't interfere with training.
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