Roses are red, stress makes you blue… Follow these tips to keep your bones good as new! 🦴
1️⃣ Check Your Reproductive Hormones
Ensure your reproductive hormones are balanced to reduce the risk of bone stress injuries by 2-4 times. For females, losing periods is an obvious sign, while for males, the loss of morning erections is a close equivalent. Hormonal contraception can mask the loss of periods, so be aware of which contraceptives lower oestrogen and other signs of RED-S (Relative Energy Deficiency in Sport).
2️⃣ Avoid Keto/Ultra-Low Carb Diets
Research by nutrition expert Louise Bourke shows that low-carb, equal-calorie diets increase bone breakdown. Stick to a balanced diet to support bone health.
3️⃣ Don’t Train Fasted
Training on an empty stomach increases cortisol, which helps utilize glucose but negatively affects bone-building cells. Eat before you train to protect your bones.
4️⃣ Get Enough Calcium and Vitamin D
Consider supplementation, as it has been shown to decrease stress fractures in military studies. Low-dose calcium supplements do not increase cardiovascular risk in healthy, young people.
5️⃣ Rotate Your Running Shoes
Own more than two pairs of running shoes so the foam can recover between runs. Wearing the same shoes for all activities can wear them out quickly and reduce their effectiveness.
6️⃣ Incorporate Strength Training
If you run 5 hours a week, you can find time for strength training. Aim for 20 minutes twice a week. It doesn’t need to be extensive but is crucial for bone health.
7️⃣ Pace Your Runs
Avoid doing every run at threshold pace. Do your long and easy runs at a comfortable pace to prevent overtraining.
8️⃣ Gradually Increase Running Volume
For new runners, avoid consecutive run days initially. Gradually increase volume and the number of harder/speed sessions. A coach can be very helpful in this process.
9️⃣ Change Terrains
Incorporate softer surfaces or trail running into your routine. Trails or uneven surfaces add multidirectional loading, which is beneficial for bone health.
1️⃣0️⃣ Recover Properly After Races
Take it easy after a race. Avoid speed work for a couple of weeks, or longer if you’ve run a marathon, to allow your body to recover.
1️⃣1️⃣ Avoid Carrying Your Dog on Walks
Carrying your dog adds load without fitness gains and often in inappropriate footwear. Let your dog walk on its own!