A Runner’s Guide to RED-S

Are you into the running craze this year and potentially training for an upcoming running event? Every runner should be aware of RED-S, with fatigue, recurrent injuries, and loss of periods being some of the common signs.

By understanding the causes, symptoms, and consequences of this condition, runners can take proactive steps to prevent and manage RED-S.

So what is RED-S?

Relative Energy Deficiency in Sport (RED-S) is a complex syndrome affecting athletes, including both recreational and competitive runners. It arises from an energy imbalance, where one’s energy intake doesn’t match the energy requirements of the exercise or sport. This condition, formerly known as the Female Athlete Triad, affects both male and female athletes and can significantly impact performance and impair metabolic rate, menstrual function, bone health, immunity, protein synthesis, and cardiovascular health.

What are the Symptoms and Signs of RED-S?

Runners with RED-S may experience a variety of symptoms that can significantly impact their performance, including:

  • Persistent fatigue, reduced endurance, and slower recovery times.
  • Recurrent injuries: Stress fractures and other bone-related injuries due to poor bone health.
  • Menstrual irregularities: Amenorrhea (absence of menstruation) or irregular periods in female athletes.
  • Gastrointestinal issues: Frequent pain/discomfort, constipation, or bloating.
  • Mood changes: Increased irritability, depression, or anxiety.

Causes of RED-S in Runners

The underlying cause of RED-S is low energy availability (LEA). This occurs when under-fuelling over an extended period of time results in an individual’s dietary intake being unable to support the energy expenditure required for health, function, daily activities, and the cost of exercise/sport.

Several factors can contribute to LEA for endurance runners, including:

  • Inadequate energy intake: Insufficient calorie intake to match energy expenditure, often due to dieting, restrictive eating, or lack of knowledge about nutritional needs.
  • High training loads: Increased frequency/intensity of training schedules without adequate recovery periods increase energy demands.
  • Psychological factors: Pressure to maintain a certain body weight or appearance can lead to disordered eating patterns.

What can you do?

Reach out to a sports dietitian who can provide valuable guidance in preventing and managing RED-S effectively. Head to our website homepage and complete the FREE DISCOVERY CALL request to chat with one of our dietitians today!

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