Osteoporosis is a common bone disease that affects millions of people each year. It is caused by the weakening of bones due to lack of calcium and other essential minerals in the diet. It can lead to serious fractures, especially in older adults. Ultrarunning is extremely strenuous (rewarding too!) and can put a lot of strain on bones and joints.
So, how does osteoporosis affect ultrarunners? The risk of osteoporosis increases with age. As we get older (I call it more experience at life, not older), our bones become more fragile and less able to withstand the impact of running long distances. This means that ultrarunners who are over the age of 50 (men and women) may be more likely to develop osteoporosis. One study showed that after age 30 it is important to adjust your intensity and mileage to ensure the least amount of bone loss over time. It is also important to understand that the intensity of the running can also play a role in the development of osteoporosis. High mileage and faster paced running can put more strain on the bones and can lead to a decrease in bone density. This is why it is important for ultrarunners to keep their training intensity in check and to make sure they are getting enough rest between workouts. Rest days are essential for allowing your body to recover and rebuild. It is important to balance hard training with rest days and cross-training (with a priority on strength training). This will help to ensure that the body is getting enough time to heal. Sleep is essential for recovery so make sure you get plenty of it!
While running is an excellent form of exercise, the intense physical strain and impact of long distance running can put strain on the bones and joints, leading to bone loss. In men testosterone levels naturally decrease with age and with women it is Estrogen. These hormones help to regulate the production of new bone cells, and when it decreases, so does the body’s ability to repair and maintain bone mass. The constant pounding of the feet on the ground can cause micro fractures in the bones, leading to further bone loss.
It is essential to take the proper amount of rest in order to prevent bone loss. The amount of rest needed to prevent osteoporosis in ultrarunners depends on a few things. The first is the intensity of the running. High-intensity running can lead to bone loss, so it is important to take more rest between workouts. It is also important to balance hard training with rest days and cross-training. This will help to ensure that the body is getting enough time to rest and recover. Sleep is essential for recovery, and it can also help to prevent osteoporosis.
Hydration is essential, as proper hydration can help prevent bone loss. Drink water and electrolyte-rich fluids before, during, and after runs. When the body is dehydrated, it becomes difficult for the body to absorb calcium, which is essential for maintaining healthy bones.
In addition to rest, recovery and hydration, it is important for ultrarunners to make sure they are getting enough of the necessary vitamins and minerals needed for strong bones. Calcium, Vitamin D, and Vitamin K are all important for maintaining healthy bones, so it is important to make sure these are in your diet.
It is extremely important for ultra runners to pay attention to their diet. Bones also become weak and brittle due to a lack of Calcium and other important nutrients in the diet. This can lead to fractures and other injuries that can derail an ultrarunner’s training and racing goals. The good news is that a balanced diet can help to prevent and even slightly reverse osteoporosis. It’s important to get adequate amounts of Calcium and Vitamin D from food sources such as milk, yogurt, and green leafy vegetables. Vitamin D is essential for strong, healthy bones, and it helps your body absorb calcium, which is important for bone health. Another great way to get enough Vitamin D is through exposure to sunlight, so make sure you’re getting enough time outdoors! Additionally, getting adequate amounts of protein from lean sources such as fish, nuts, and legumes will help to build and maintain strong bones.
Vitamin K is important for bone health, as it helps your body use calcium and other minerals to form new bone. Leafy green vegetables are a great source of Vitamin K, so make sure you’re getting enough in your diet. Vitamin C is also important for bone health, as it helps your body absorb calcium and other minerals. Fruits and vegetables are a great source of vitamin C, so make sure you’re eating plenty of them. Vitamin B12 is also important for maintaining bone health! If you are unable to get these through your diet you can look into various supplements which can help you get the minerals and vitamins essential to bone health. I love the Thorne products and will put a link at the bottom of this post.
In order to prevent bone loss, you need to be running a certain number of miles each week. But how many? Each person’s body responds differently to physical activity and the amount of running needed to maintain bone health varies from runner to runner. Ultrarunners should aim to do a combination of low-impact activities and running. Studies suggest that to prevent bone loss and keep your bones strong, you should aim to run at least 30 miles per week. This number is based on the amount of time it takes to reach peak bone mass. Running less than 30 miles per week will not provide sufficient stimulus to build and maintain your bones. In addition to running, it’s important to incorporate other activities into your training routine. Exercise-induced stress on the bones helps to stimulate the production of new bone cells, which can help to slow down the effects of bone loss. In terms of how to incorporate these miles into your weekly routine, the key is to maintain a consistent level of activity. You don’t want to increase the number of miles you run each week too quickly, as this can increase your risk of injury. Instead, gradually increase your mileage over time. This will allow your bones to adjust to the increased load.
The exact amount of running that can cause bone loss in ultrarunners is up for debate, but some studies suggest that running more than 40-60 miles per week (depending on the individual) can lead to a decrease in bone mineral density. This can lead to an increased risk of osteoporosis and fractures. It is important to note the 40-60 mile distance threshold is not set in stone and that some people may be able to handle more miles before experiencing a decrease in bone mineral density while others handle less. There are various factors that can affect risk of bone loss, including age, genetics, diet, and training intensity and volume. For these reasons, it is important for ultrarunners to talk to their doctor and coach to determine an appropriate level of running that won’t put them at risk for bone loss
By taking the necessary steps to keep your bones healthy, you can ensure that you remain an ultrarunner for many years to come.
If you are looking for help in learning how to train with osteoporosis I would love to talk with you! I coach several athletes who have osteoporosis and they have inspired me to research how to help athletes remain in the sport well into their 70’s and beyond! The research I am finding on ultrarunning and bone loss is fairly recent but with so many athletes over 50 running ultra distances I am confident we will continue to learn more about how to be proactive early on and how to manage and slow down bone loss when we begin to produce fewer hormones.
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