Running Builds Endurance But Doesn’t Always Build Bone
Many runners assume that pounding the pavement automatically strengthens their bones. While running is weight bearing and can be beneficial for bone health, research shows the relationship between mileage and bone strength is not so simple especially for endurance athletes.
Long-term high mileage runners, particularly those with low body weight or inadequate fueling, may have lower bone mineral density (BMD) than expected, putting them at increased risk for stress fractures, osteoporosis, and long-term skeletal fragility (Tenforde et al., 2010).
The Hidden Risk for Runners
Several studies have found that competitive male and female distance runners often have lower BMD than recreational runners or athletes in high impact sports like basketball or soccer. The reasons include:
- Too Few Nutrients and Relative Energy Deficiency in Sport (RED-S): Inadequate caloric intake relative to training load can suppress hormones critical for bone health, such as testosterone and estrogen. This is something that is much more commonly found in Runners than the average population.
- Low Impact Repetition: While running is weight bearing, it doesn’t provide the same multi directional bone loading stimulus as jumping, lifting, or sprinting and therefore isn’t nearly as bone protective as those actions.
- Age Related Decline: People over 40 naturally lose bone density each decade accelerated if strength training and adequate protein/calcium intake aren’t prioritized.
Why Bone Density Testing Matters for Runners
1) Catch Problems Before Stress Fractures
Stress fractures can sideline runners for months. A DEXA scan can reveal early bone loss so you can address it before an injury is likely to occur.
2) Monitor the Impact of Training & Diet
Intense training frequently leads to a calorie deficit which can negatively impact bone health. Routine testing is critical to make sure you aren’t negatively impacting your bone health through poor planning, over-training or
3) Track Bone Density Over Time
A single test is a snapshot; trend data tells you whether your bones are holding steady, improving, or declining.
DEXA: The Gold Standard
At Maze Medical Fitness, we use Dual-Energy X-ray Absorptiometry (DEXA) to measure BMD with clinical precision in the spine, hips, and other key fracture risk sites. It’s:
- Fast: 10–15 minutes
Safe: Minimal radiation (less than a cross country flight) - Repeatable: Ideal for ongoing monitoring every 12–24 months or more frequently if you’re in a high risk group
How to Protect Your Bones While Running
- Strength Train: 2–3x/week with compound lifts and plyometrics
- Fuel Adequately: Maintain sufficient caloric intake and 1.6–2.0 g/kg/day protein
- Get Enough Calcium & Vitamin D: Aim for 1,000–1,200 mg calcium and 600–800 IU vitamin D daily (or per your doctor’s recommendation)
- Vary the Impact: Include hill sprints, bounding, or jump drills to provide diverse loading and stress on bones
Maze Medical Fitness Testing offers DEXA scanning and comprehensive performance monitoring to help athletes stay healthy and injury free. Our team ensures you have the data you need to make informed choices about your training, nutrition, and recovery.
References:
- Tenforde AS, Fredericson M. Influence of sports participation on bone health in the young athlete. PM&R. 2011.
- Barry DW, Kohrt WM. BMD in competitive male cyclists and runners. Med Sci Sports Exerc. 2008.
- Ackland TR et al. Current status of body composition assessment in sport. Sports Med. 2012.
