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