How Much Faster With Normal Iron?

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  • IronArmor

    Anonymous Poster

    2 years ago 08/31/2021 10:22pm EDT

    Probably unable to be known but I currently run a 17:05 5k and took a blood test and found out my blood serum ferritin is 13 (the rest of my levels are mostly fine except for serum iron which is low in the normal range). How much faster do y'all think I can go once I get my iron up into normal range (30-50).

    I also just PRed by like 30 seconds off summer running (45 last summer to 60 this summer) before I learned I had low iron, and also learned you are not supposed to feel like your head is spinning/feel like you're gonna pass out in the middle of workouts or races haha; If that makes any differences in predictions.

    I'll even take anecdotes from people who have had similar experiences with iron, if you have any experiences with having low iron then getting it up and getting faster please share.

    16/M/125/60mpw

  • registered

    CopperRunner

    Member since 12/28/2019.

    3,863 posts. Last post 2 hours ago.
    2 years ago 09/01/2021 12:22am EDT
    re: IronArmor

    I have a close friend that dropped from a 15:45 to a 17:00 due to iron deficiency, maybe that means it could work the other way around?

    I think when it comes to nutrients it’s really a case to case type thing. I’ve gotten iron deficient a couple times and it makes me really sleepy and I get confused/dizzy, but it doesn’t effect racing all that much for me. But like I said, my friend went from one of the top guys in the state to a mid-packer just cause he wasn’t eating enough meat.

  • IronArmor

    Anonymous Poster

    2 years ago 09/01/2021 8:50pm EDT
    re: IronArmor

    bump

  • registered

    theRanMan

    Member since 04/23/2019.

    757 posts. Last post 2 days ago.
    2 years ago 09/02/2021 3:15am EDT
    re: IronArmor

    Tried having low iron several times and it mess me up. The running gets slower but mainly also just harder (sometimes had to drop out).

    If you run 17:xx I'm sure you can take time off that, when iron levels are normal. Not sure how much - that's impossible to say. Also, just your training will get better - which also will lead to better racing.

    Go get your iron supplements bro-a-ther.

  • Wise Old Man

    Member since 03/11/2020.

    3,569 posts. Last post 3 days ago.
    2 years ago 09/02/2021 8:51am EDT
    re: IronArmor

    IronArmor wrote:

    Probably unable to be known but I currently run a 17:05 5k and took a blood test and found out my blood serum ferritin is 13 (the rest of my levels are mostly fine except for serum iron which is low in the normal range). How much faster do y'all think I can go once I get my iron up into normal range (30-50).

    I also just PRed by like 30 seconds off summer running (45 last summer to 60 this summer) before I learned I had low iron, and also learned you are not supposed to feel like your head is spinning/feel like you're gonna pass out in the middle of workouts or races haha; If that makes any differences in predictions.

    I'll even take anecdotes from people who have had similar experiences with iron, if you have any experiences with having low iron then getting it up and getting faster please share.

    16/M/125/60mpw

    Even if you are not anemic, I think you’ll find about 30 seconds just by getting your ferritin up over 50. We’ve been tracking performance and ferritin in our distance runners and it seems a very low ferritin can cause a loss of 10s/mile. This is a rough approximation and there are many other variables, but you will easily be well under 17.

    Take 65-130 mg of elemental iron with 500 mg VitC on an empty stomach (morning is best) every other day.

  • IronArmor

    Anonymous Poster

    2 years ago 09/04/2021 10:17pm EDT
    re: IronArmor

    Does anyone else want to take a stab?

  • Takumi

    Anonymous Poster

    2 years ago 09/04/2021 11:56pm EDT
    re: IronArmor

    45-60 seconds, once ferritin levels are back above 35.

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