Let’s Make Bone Health Cool, Shall We?
Don’t get me wrong, PR’s are always exciting, but you know what might just be the most underrated flex? Strong bone health. When runners think about improving performance, they usually first focus on mileage. But bone health is one of the biggest determinants for both short-term performance and long-term health.
Bone is living tissue that is constantly adapting to the demands we place on it. Running provides an excellent stimulus for bone growth because each foot strike places force through the skeleton, signaling bones to become stronger. However, that adaptation only happens when the body has the resources it needs. Without adequate fuel and recovery, the same training that builds stronger bones can increase the risk of stress fractures and long-term bone loss.Take it from me, bone injuries are an incredibly un-fun injury to deal with.
By now you know the drill (hopefully), but bone health is one of the top reasons it’s cool to fuel. When athletes consistently eat less than their bodies need to support both training and normal physiological function, this can quickly disrupt hormone production in both women and men. Research shows that these hormonal changes impair bone formation and accelerate bone breakdown, increasing the risk of bone stress injuries in the short term, while laying the foundation for osteoporosis later in life. It is so much more than just getting your calcium and vitamin D in, adequate calories, carbohydrates, and protein are needed to support strong bones.
Strength training is another key component of bone health. One of many reasons we want our runners lifting! Muscles don't just move our body, they communicate directly with our bones. Every time muscles contract, it pulls on bone, creating mechanical forces that stimulate bone-building cells. Stronger muscles also produce signaling molecules that promote bone formation, meaning that increasing muscle strength and lean mass helps create a stronger, more resilient skeleton. Conversely, muscle loss and inactivity allow bones to weaken over time.
While yes we are looking at this from an athlete focused lens, this conversation extends well beyond athletes. Osteoporosis affects more than 75 million people, contributing to millions of fractures each year. Hip fractures, in particular, are associated with significant disability, loss of independence, and increased mortality in older adults. The habits we build today, fueling well, lifting weights consistently, and participating in weight-bearing activities like running can help determine the strength of our bones decades from now.
Think of bone health as a long-term investment. Every well-fueled run, every strength session, and every balanced meal is a deposit into your future. Healthy bones aren't just about avoiding bone injuries this marathon training cycle, they're about staying active, independent, and doing the activities you love for years to come.
Happy training and fueling,
Coach Lindsay
PMCID: PMC5861178, PMC6179512