Essential blood tests for runners

Routine blood tests are very important to establish general health and fitness levels. Keeping yourself active and running regularly brings new adaptations in metabolism that is considered beneficial for the health. But intense, continuous training and frequent racing can cause changes to some commonly measured blood values. These could cause significant alterations to the markers and can impact your performance often making you feel weak and fatigued. Therefore it becomes important to establish baselines of your blood markers and doing routine tests provides a window into your health and performance.

I'm not a medical practitioner, therefore not qualified to make clinical recommendations. But an avid enthusiast of long distance running who routinely does these blood tests. And also recommend these to the runners i coach. This helps us to do checks on our training adaptations and avoid over training and know when to peak or take a break .

These may not be a comprehensive list. So do consult your physician to get an elaborate analysis.

• Energy & Metabolism

  • Glucose

  • Haemoglobin A1c (Hb1c)

  • Total Cholesterol

  • Lipid profile

• Bone & Muscle health

  • Calcium

  • Iron

• Electrolytes

  • Potassium

  • Sodium

• Magnesium

• Vitamin B12

• Vitamin D

• Strength & Endurance

  • Creatine kinase (CK)

  • Cortisol

• Liver function test

• Kidney function test

• Thyroid profile

• Oxygen & Performance

  • Hemoglobin

  • Ferritin

• Inflammation

  • White blood cell count

  • Sensitivity to C-Reactive protein

Quick notes on few important markers:

Hemoglobin:

Regular exercise causes an increase in the number of RBCs in the blood. When you run your body produces extra fluid in the form of sweat which in turn dilutes your red blood cells. Testing of your hemoglobin levels shows whether you have anemia or a low red blood cell count.

Iron

Iron deficiency is one of the most common nutritional deficiencies across the globe, especially in women. Runners face a greater risk of low or deficient iron status, as iron is lost during heavy training periods through sweating, running. Iron deficiency can also lead to lower levels of both red blood cells and hemoglobin. Symptoms of iron deficiency include frequent injury, chronic fatigue and a high workout heart rate.

Creatine kinase (CK),

Creatine kinase is an enzyme that rises when muscle damage occurs. This test helps to determine whether someone has had a heart attack or other type of skeletal muscle breakdown. Test results of this biomarker allow runners to understand how their bodies react to training load and intensity. CK usually peaks about two to four days after intense workouts and returns to normal levels over the course of a few days, depending on the intensity of the exercise.

Ferritin

Ferritin is a protein that stores iron in your cells. If you’ve been tired, weak, or suffering from headaches, it’s a good idea to get it done.

Electrolytes - Running for long hours and distances can leave you temporarily depleted of essential minerals. This test shows the sodium, potassium, and other electrolyte levels in your blood.

Vitamin D

If you’re experiencing frequent stress fractures & low energy , your vitamin D blood level is important to check. Vitamin D increases muscle mass and strength, improves bone health and the size and number of the muscle fibers used for short bursts of speed and power Adequate Vitamin D can reduce inflammation in the body.

Finally, I suggest to routinely get your blood tests done. And consult your physician for more detailed analysis. While it may seem unnecessary, these blood tests can help ensure you’re getting the most out of those hundreds of training hours and mileage and avoid a risk of injury.

References used for the article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5640004

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