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