Summer Training: Heat & Humidity

☀️SUMMER TRAINING TIPS☀️

Summer miles can be draining! With the heat, humidity and sun, you can really overdo it if you don’t adjust your training •
👇Check out our top summer training tips so you don’t burn out and continue to feel strong:👇

✅SLOW DOWN: Whatever paces you normally run in the Fall and Spring will NOT be the same in the Summer. Anything above 60 degrees will slow your paces down, especially if it’s humid! ❌DON’T❌ force paces & trust that you aren’t getting slower in the summer. If you took the humidity and heat out of it, your paces WOULD go back to normal. It takes about 6 weeks to get physiological adaptations to the heat so slow down and allow the process to happen naturally 🙌

✅INCREASE HYDRATION: Try to hydrate every 15-30 minutes. 💦Options are to carry it in a handheld or hydration vest, do loops around your house or car, drop water bottles at different spots along your route. How much hydration and electrolytes you need depends on your sweat rate. It takes trial and error to figure out what YOU need to stay hydrated! Everyone is different

✅RUN AT COOLER TIMES OF DAY: Avoid the hottest time of the day and get out when it’s cooler! ⏰

✅RUN A SHADY ROUTE: Sunny routes really zap energy. Do your best to head to the trails or find a shady running path/sidewalk! 🌳

✅DRESS FOR THE HEAT: Opt for lighter colors, hats, sunglasses, and sunscreen 🕶🧢

✅AVOID OUT AND BACK ROUTES: Loop around your house or where you parked your car instead so you aren’t stranded 7 miles from your starting point if you start having issues in the heat

✅ADJUST YOUR TRAINING SCHEDULE BASED ON THE FORECAST: Get your quality workouts in on cooler days so you don’t have to adjust paces as much and so you can stay safe 🗓

✅KEEP A JOURNAL/LOOK BACK AT TRAINING: Look at your training from year to year to remind yourself of how much slower you need to go in the heat. It’s a good reminder that you can run really slow in the Summer and still run PRs in the Fall! 💪

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Running & Your Period

⁉️QUESTION FOR FEMALE ATHLETES: Who feels like they need to get a better understanding of their menstrual cycle and how it affects your training⁉️🙋‍♀️

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♥️ We are loving the book Roar by @drstacysims and want to continue to destigmatize and demystify the female menstrual cycle as it relates to optimizing training. No matter how much or how little your cycle affects your performance, it is an important topic to discuss and one that is not discussed enough❗️

👇QUICK FACTS👇

✅ The AVERAGE menstrual cycle is 28 days long

✅ Your cycle is broken up into two 14-day phases (low- and high-hormone phases)

✅ The low-hormone phase of your cycle is days 1-14 (During your period & right after)

✅ The high-hormone phase of your cycle is days 15-28 (PMS)

✅ Your cycle starts on the FIRST day of your period (day 1 of the 28 day cycle)

DURING YOUR PERIOD:

❗️The BEST day to race during the month is the first day of your period

❗️You are your strongest and most physiologically “like a male” on your period

❗️You are less likely to feel pain and more likely to recover faster during your period

During this low-hormone phase, the energy your body thought it was going to use to create a human can now be used for performance! 💪

BUT… BEFORE YOUR PERIOD:

❌You will likely feel less fit the week before your period comes

❌It is harder to build muscle during this time

❌Your blood plasma volume decreases, meaning your blood is thicker and therefore harder to pump through your body

This doesn’t mean that you should never race or train hard during the high-hormone phase of your cycle because many markers of fitness remain unchanged throughout the month (i.e. your VO2max and lactate threshold) 🏃‍♀️

👇HOW TO OPTIMIZE YOUR TRAINING DURING HIGH-HORMONE PHASE/PMS👇

😴Schedule cutback/recovery weeks during this time

🥛Take in 5-7 grams of protein (leucine & branched-chain amino acids) before exercise and 20-25 grams 30 minutes after exercise to decrease the hormone effect on your central nervous system fatigue & promote recovery

🥖Consume more carbs per hour DURING exercise

💊In the 5-7 days leading up to your period, take in 250 mg magnesium, 45 mg of zinc, 1 g of omega-3 fatty acids, and 80 mg of baby aspirin (not ibruprofen) each day to reduce cramping and GI distress

Running in the First Trimester (Round 2)

We are expecting baby number 2!I shared my first trimester running experience with my first child here. I am TRAINING for a DIFFERENT type of endurance event this fall: Child birth!

Postpartum with #1:

I gave birth on 11/9/2017 and became a mom for the first time after running up until I went into labor at 39 weeks. I started running again about 3-4 weeks after baby, and I ran the Boston Marathon 2018 at 5 months postpartum in 3:42 in a hurricane. It was one of my slower marathons, but I ran negative splits!

By 7-8 months postpartum I ran a 18:47 5k & a 1:31 half marathon at Grandma’s. I was still a few seconds per mile off PRs, but I could feel my hard work was finally starting to pay off.

Around 9-10 months postpartum I ran a 40:48 10k, and that was my first PR postpartum!

By 12 months postpartum, I PRed in the half marathon & full marathon with a 1:27 half (Oct 2018) marathon & 3:13 full marathon (Dec 2018)!

I spent the next year (2019) focused on shorter distance races

1 mile- 5:39 PR (May 2019)

5k – 19:10, 19:19, 18:58 (May-Aug 2019)

10k- 39:59 PR (Sep 2019)

10 mile- 1:04:29 PR (Oct 2019)

halfs for ‘fun’- 1:34 & 1:29

Marathon for fun- 3:24

After about 1.5 years, we decided to start trying for baby number 2!

 

Journey To Get Here:

We wanted to have a spring/summer baby, but life had other plans. I got pregnant with a September baby after several months of failed attempts. About 5 weeks into the pregnancy, I got the flu. A few days later, I had a miscarriage. It was something I never thought would happen to me, and it was devastating to go through especially after months of trying to get pregnant. This current pregnancy dates back to 4 days after my miscarriage. I feel very lucky and have had a different (more positive) attitude this pregnancy compared to Chase because of that loss.

My Thoughts On Pregnancy Body Changes:

Having gone through pregnancy before, I have zero fear of “losing running fitness” or gaining 60+ lbs again. Last time I didn’t know what would happen “after”. As a first time mom people like to “scare” you. Yes. Having a baby changes your body forever, you will lose fitness, you will take time to feel like yourself again.
BUT….
Becoming a mom: you WILL gain more strength than you EVER imagined. You will realize strength & mental toughness you never thought you had. Parenting & pregnancy is one the the hardest but most rewarding things in the world! It really puts everything in life into perspective. I feel really lucky. Moms are STRONG  pregnancy doesn’t make you weak! It makes you STRONGER!!

3 Weeks

Positive test at 3w3days..which makes this pregnancy feel that much longer. Was very tired and took several naps this week. Had night class 2x per week which was tough. Kept most of the running easy but ran 6 days as usual. Running feels slightly harder. Random bursts of energy during the day but very tired and irritable/hormonal. Felt slower in general.

4 Weeks

Felt better this week because the cold went away. Energy was a tad higher. No naps. Minimal nausea but extremely hungry all the time. Already gaining weight due to continuously shoving my face. Running already getting harder. Lacking motivation to continue running when paces that were once easy feel harder now. Those pesky 15 seconds per mile can be a real damper on motivation. But feeling relatively good for first trimester! Night classes still going strong

Training Log:

Mon- 5 miles @ 8:05 pace & 3 mi @ 7:44

Tues- 6.5 mi @ 8:06 + LIFTING + 2.4 mi @ 8:00

Wed- 7 miles @ 8:04

Thu- 5.5 @ 8:04 + LIFTING

Fri- 6 miles @ 7:35

Sat- 5 mi @ 7:07 + LIFTING

TOTAL- 40 miles

 

5 Weeks

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Felt like I was hit by a ton of bricks. Heavy nausea for most of all day every day. Going to night classes is the hardest part of this whole thing. I feel like I’m in a fog constantly & cant focus. Fatigue is extreme. Forcing myself to stay active and usually feel better if I am active but feel like I am cemented in a vertical position and literally cannot move. Running is becoming extremely difficult. Body is unimaginably sore. Taking it easy. HCG was 12,800 on Monday 5w3day

then 23,500 on Thursday 5w5day

Which is EXTREMELY high for this early in pregnancy & can feel it.

Training Log:

Mon- 6 miles @ 7:55 & 3.5 mi @ 6:58

Tues- 8 miles @ 7:35 pace & LIFTING

Wed- 8.5 miles @ 7:40 pace

Thu- 7 miles @ 8:02 pace & 4 mi @ 7:22

Fri- 7.5 mi @ 7:57 + LIFTING

Sat- 6 miles @ 6:39 pace + LIFTING

TOTAL- 51 miles

 

6 Weeks

Some days are really bad with symptoms where I feel like I will throw up all day and can barely get out of bed when I wake up the morning after a night class I feel SO sick and rush to the bathroom. I am also feeling a lot more out of breath and things already feel a lot harder with exercise. I used to be able to do 6 pull ups.. now I can barely do 1. I get winded when I just go up the stairs. I feel out of shape as my blood volume goes up and the hormones continue to rise body is working harder on making a human I suppose 😉

Saw heartbeat on ultrasound at 6w5days due date of 10/30 & told my parents which we have always waited to tell anyone until 12 weeks. Felt weird to tell people.

Training Log:

Mon- 7.5 mi @ 8:00 & 5 mi @ 7:18 pace

Tues- 8 miles @ 7:45 pace & LIFTING

Wed- 7.5 miles @ 8:10 pace

Thu- 7.5 mi @ 8:05 pace & 3.5 mi @ 7:12

Fri- 6.5 mi @ 8:04 pace +  LIFTING

Sat- 5 miles @ 6:46 + LIFTING

TOTAL- 51 miles

 

7 Weeks

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So. Hungry. All. The. Time. Feel like crap. Hard to get up in the morning or any time from my desk and all day nausea. I eat constantly but I’m never full. Outside of running, I spend a lot of time on the couch. COVID19 has all My night classes & races cancelled and everything on lock down so it works out nicely in my favor lol so thankful for this opportunity to do nothing 🤣🙌🏻

Training Log:

Mon- 8 miles @ 8:30 pace & 4.5 mi @ 7:29

Tues- 8 mi @ 8:23 pace + LIFTING

Wed- 8.5 mi @ 8:25 & 3.1 mi @ 6:48

Thu- 8 mi @ 8:05

Fri- 6.5 mi @ 7:58 & LIFTING

Sat- 5 mi @ 6:30 pace & LIFTING

TOTAL- 51 miles

 

8 Weeks

Feeling a little tiny relief this week. This pregnancy is already very different from Chase. With Chase I had minimal symptoms until 8 weeks. Now, I had intense symptoms right away and feel better at 8 week. Pregnancy is weird. Still very very hungry and eating a lot. Running has remained the same hard 🙁 5k virtual race 3.1 miles @ 6:07 pace

Training Log:

Mon- 8 mi @ 8:08 pace & 3.1 @ 7:50

Tues- 7.5 mi @ 8:10 pace & LIFTING

Wed- 8 mi @ 7:58 pace & 3.6 mi @ 7:57

Thu- 8 mi @ 7:57 + LIFTING

Fri- 7 mi @ 8:45

Sat- 3.1 mi @ 6:06 pace 6 mi total + LIFT (5-10 seconds per mile off current PR)

TOTAL- 51 miles

 

9 Weeks

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The belly BLOAT is making an appearance! Very bloated and on/off nausea again all day. Spend most of the day on the couch. And doing nothing- good thing we are on quarantine anyways. I barely have energy to read emails or focus on anything but this has been the case for 3 weeks now. Made the decision to cut back mileage & do no hard efforts this week and into the future.

Training Log:

Mon- 8 mi @ 8:07

Tues- 8 mi @ 7:53 + LIFTING

Wed- 6.5 mi @ 7:52

Thu- 8 mi @ 7:47

Fri- 8 mi @ 7:54

Sat- 5 mi @ 8:08 pace + LIFTING

TOTAL- 43 miles

 

10 Weeks

Helllllo feeling somewhat human again. I actually have energy to move around the house of help clean again. However… Feeling difficult to run. Bladder is already being pushed on. Waking 4-5x a night feeling like I have to pee. Time to get used to this again & train the bladder lol! Legs feel like lead and soreness is sticking around for a long time after runs :-/ have had days where I think I should just give up running because I’m just not motivated. Virtual 10k @ 6:55 avg

Training Log:

Mon- 10 miles  @ 7:52

Tues- 6 miles @ 7:54 + LIFTING

Wed- 8 miles @ 7:46

Thu- 7.5 miles @ 8:11

Fri- 6.2 miles @ 8:08

Sat- 6.2 miles @ 6:55 pace + LIFTING (30+ seconds per mile off current PR)

TOTAL- 44 miles

 

11 Weeks

Runs are feeling much harder this week. Legs 🦵 feel like they are working harder. I do not feel light or graceful when I am running at all. Maybe it’s the extra 15lbs I have gained from racing weight 🙉 lol. Heard the HB 165BPM!

Training Log

Mon- 10 miles @ 8:13 avg

Tues- 8 miles @ 7:58 + LIFTING

Wed- 7.6 miles @ 7:54

Thu- 6.2 miles @ 7:40

Fri- 7.2 miles @ 8:18 pace

Sat- 6 miles @ 7:52 + LIFTING

TOTAL- 45 miles

12 weeks

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Feeling more human each week. Less bloating and nausea. It’s crazy how much better I feel than a month ago. It was pretty bad those first 9 weeks! Running still feels hard but that is expected. Starting to lose abs as the belly expands and uterus moves upwards. It is funny this time around knowing how big your body really does stretch, so when I compare to those 8-9 month pregnancy vibes, I can clearly see I am not showing at all LOL yet. I showed a clear belly around 24-28 weeks with Chase. We will see this time around!

Training Log:

Mon- 8.2 miles @ 7:40 pace + LIFTING

Tues- 8 miles @ 7:58 pace

Wed- 9 miles + LIFTING

Thu- 5 miles @ 7:33 progression

Fri- 2.2 miles 8:10 pace

Sat- 13.1 miles @ 7:49 + LIFTING (75+ seconds off current PR)

TOTAL- 46 miles

Survey









Heart Rate Zones

HOW TO CALCULATE HEART RATE ZONES FOR RUNNING ♥️

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Heart rate training is another tool to use besides pace and perceived effort!👇Below are the steps to figure out your heart rate zones👇

1️⃣ CALCULATE YOUR MAXIMUM HEART RATE. The easiest way to do this is to subtract your age from 220. This is not always accurate because it doesn’t take your genetics or current fitness into account, but it works as a ballpark number. (The most accurate way to figure out your max heart rate is through a stress test administered by a medical professional in a monitored setting) 👩‍⚕️

2️⃣ DETERMINE YOUR HEART RATE ZONES. To keep it easy, we will use three zones: Aerobic training zone (50-70% of your max heart rate), tempo/threshold zone (70-85% of your max heart rate), and interval/speed zone (85%+ of your max heart rate). Just multiply your max heart rate by the minimum and maximum percentages in each training zone to get your heart rate training zones

👇WHY WE LIKE TO PRESCRIBE PACE RANGES INSTEAD OF HEART RATE RANGES👇

♥️Because a lot of runners rely on their wrist-based heart rate monitors (not always accurate) and not many runners know their true max heart rate, we find heart rate to not be the most precise measure of where we want athletes to be training at. Heart rate can be great to keep an eye on, but it’s not the end all-be all

♥️We find pace to be a more cut and dry measure as it relates to recent race times or time trials. By using a VDOT calculator, we are able to plug in a recent race time/time trial to get appropriate pace ranges from easy runs all the way down to interval workouts!

👇THE TAKEAWAY👇

💥Using pace, perceived effort, and heart rate is a great way to ensure you are training in the correct zones throughout your training cycle. With any of these measures, remember that many outside factors can affect our running (hydration, sleep, menstruation, life stress, etc.). Not every run will be right on target for pace, perceived effort, or heart rate so looking at the trends will be more important than picking apart every single run!

Track vs. Road Workouts

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💥TRACK VS. ROAD WORKOUTS💥

A common question that comes up is whether you should do your workouts on the track or the road.❗️Check out the pros and cons of each:❗️

👍TRACK: PROS

✅Can focus more on hitting paces for the workout

✅You can objectively measure progress over time because the distance is always the same (GPS can be a little off)

👎TRACK: CONS

✅Not as course specific as the road (assuming you aren’t racing on the track)

✅Proper track etiquette is to run counter-clockwise which can put a greater strain on your left leg

👍ROAD: PROS

✅Physically practice on terrain you will race on

✅Mentally visualize your next race more easily

👎ROAD: CONS

✅Have to be more mentally aware of your surroundings while running fast (cars, other pedestrians, runners, etc.)

✅Not as objective of a measure (unless you do all of your workouts on the same road to compare times)

Improving Endurance

Running is an aerobic sport. Any athlete who has a previous background in aerobic sports like distance swimming, biking, or soccer will have an aerobic base already established more than someone who was inactive. Speed and endurance are two pieces to the distance running puzzle. Some athletes can crush out a super fast mile time but then struggle with longer distance events like the half marathon or full marathon. Today we will be chatting about training specifically to gain endurance and carry your speed across a longer distance

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Speed and endurance are the two puzzle pieces 🧩 in running. It’s common for runners to be able to run a half mile or a mile at a fast pace, but they can’t sustain any sort of speed over longer distances from the 5k-marathon.❓So how do you translate your natural speed/fitness to longer distances❓

💥Speed is RELATIVE. If you can run a 10 min/mile but you can’t make it through three miles without stopping, then you have speed that needs to be translated into endurance with proper training! Just because it’s not a 5 min/mile doesn’t mean you can’t benefit from these training principles💥

❓WHAT DETERMINES YOUR CURRENT FITNESS LEVEL❓

✅HISTORY: Growing up playing sports like soccer and basketball will ALL contribute to your fitness level as an adult. Your body doesn’t forget the aerobic fitness you have built up over the years and it will affect your “starting point” as a runner

✅CONSISTENCY OVER THE YEARS: How consistent have you been over those years? Did you run track and cross country in high school but then didn’t run over the summer or winter? These little things matter!

✅GENETICS: Slow twitch dominant athletes won’t have as much trouble sustaining paces for long periods of time in comparison to fast twitch dominant athletes (a lot of people are an even mixture of both)

❓HOW DO YOU TRANSLATE YOUR BASELINE SPEED INTO ENDURANCE❓

✅FOCUS ON LONG RUNS: The long run builds endurance through the growth of mitochondria and teaching your body to burn fat efficiently. This is CRUCIAL for endurance events

✅FOCUS ON TEMPO RUNS: Threshold, marathon, & half marathon tempo runs are KEY to improving your endurance as well. These types of runs improve your lactate threshold to help you run faster for longer and help you practice race paces too

✅CONSISTENCY: The great thing about endurance training (5k-ultramarathon) is that you can continually improve with consistency unlike training for a .5-1 mile, where you will hit your genetic limit pretty quickly. There are genetic limits for endurance events too, but most people don’t come close to it because they don’t remain consistent over the years

Benefits of Hill Workouts

Hill workouts will help build you into the runner you want to be! Everyone wants great form, strength, and confidence, so add some hill workouts to your training routine for big improvements:

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BENEFITS OF HILL WORKOUTS

 

✅Improves form:

It is difficult to run uphill with bad form! Running hills naturally gets you up on your forefeet, forces you to lean forward, and requires you to use your arms efficiently and effectively. They also force you to shorten your stride and increase your cadence, which is a big part of ideal running form. Running hills, and therefore using proper form, will improve your neuromuscular connections so your body remembers what good form is and feels like! 👍

✅Increases your power:

When you run hills, you are fighting gravity and the grade of the hill which builds up strength 💪

 

✅Easier on your body with similar benefits of speedwork:

Hill repeats are easier on your body than speedwork on flat terrain because you aren’t able to reach top speeds going uphill, and faster running is hard on your body. But you are able to practice the same fundamentals of speedwork during hill workouts (i.e. hill workouts and speedwork require similar efforts). This is easier on your joints, connective tissue, and muscles because you are going slower! 🏃

✅Allows you to tackle any race course with confidence:

You often hear people describe certain runners as “strength” runners, which basically just means they are able to run well on any terrain and hills don’t beat them up as much as the more “metronome” type runners who do really well on flat courses 💥

Managing Stress Variables

When developing a plan it is important to keep in mind the variables of stress at play. There is an art to building a training plan for each athlete. It is like a puzzle you must solve. You cannot have too much stress, but you want to stress the right variables at the right time to lead to a specific outcome. The variables at play are long runs, mileage, workouts, racing, and so many more. In addition to the training stress variables each athlete also has different life stressors that will impact their training cycle like work, school, kids, health issues. Today we are doing a deep dive into the stress variables and advice for getting the most out of your training

 

Training stress variables need to be managed appropriately in a training plan.

❌Adding workouts, mileage, and long runs at the same time is a recipe for disaster!❌ This looks different for every single athlete, but the general guidelines remain the same

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👇Check out how training stress variables should be managed👇

✅MILEAGE: Mileage should be the first training variable that is changed when beginning a training plan. If you have consistently been running 10 miles/week, it would NOT be appropriately to start a training plan at 30 miles/week. You HAVE to meet yourself where you’re actually at, not where you want to be at. Mileage should be increased SLOWLY, no more than 10% each week

✅LONG RUNS: Long runs should be the second variable to increase. How the long runs progress depends on how much time you have before your goal race

WORKOUTS: Workouts should be the ✅third variable to tinker with. Shorter, simpler workouts are appropriate when mileage and long runs are increasing, but you shouldn’t be doing big tempo workouts if you don’t have a solid base first

👇Other considerations👇

✅RACING: How much are you racing? Running several many marathons in a year is a HUGE stress

✅LIFESTYLE: Is your job physically demanding? Do you have kids? Running does NOT happen in a vacuum. Make sure you (and your coach, if you have one!) consider your life outside of running as it relates to your training load

⭐️Even if two runners have the same goal race and goal time, they will NOT have the same training plan, especially as training progresses. Everyone responds to stress differently and everyone has different life stressors that happen. Manage YOUR specific stress to stay injury-free and keep running happily!⭐️

Low Iron Guide For Runners

IRON 1️⃣0️⃣1️⃣ FOR RUNNERS

💥HOW IS IRON LOST?

👉Footstriking: Repeated jarring footstrikes can physically break red blood cells, therefore, shorter lifespan of RBCs

👉Sweating

👉GI Tract: Hepcidin, a protein in the GI tract, blocks iron absorption due to acute bouts of inflammation

👉Menstruation in females

👉Genetic disposition: Some people are predisposed to poor iron absorption

👉Growth: Younger athletes who are still growing lose more iron

👉Stress: Physical and emotional stress can cause iron loss

💥SYMPTOMS OF LOW IRON:

👉Continual and constant fatigue in training

👉Sleeping more than usual

👉Difficulty getting up from sleeping or naps

👉Inability to handle anaerobic or interval type training

👉Incredibly ‘heavy’ arms during training

👉Very inconsistent training (ups and downs)

👉Drop off in training and/or competition performance without any other explanation

💥RISKS OF LOW IRON:

👉Compromises immune & thyroid function, metabolic efficiency, and cognitive function

👉Increased risk of under-eating: Anxiety is induced due to less dopamine, serotonin, and norepinephrine (all require iron as a cofactor) which has been shown to lead to eating disorders

👉Increased energy expenditure: 30% greater resting energy expenditure, thus needing to consume more calories

👉Suppression of growth hormone and insulin-like growth factor-1 (IGF-1) which are critical for proper bone health

👉Impaired fertility and reproductive function

💥HOW TO IMPROVE IRON LEVELS:

✅Eat more foods with iron: beef, pork, chicken, fish, fortified cereals, dark leafy greens, dried fruits like raisins, and beans

✅Take in more Vitamin C: Vitamin C has been shown to increase the absorption of iron so consider taking a Vitamin C pill or eating Vitamin C-rich foods with an iron pill or iron-rich foods

✅Cook in a cast iron skillet: Using iron skillets helps transfer some of the iron to your food

✅Limit calcium (found in dairy), tannins (found in coffee), and phytates (found in grains and nuts) when taking in iron: These reduce iron absorption

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