In Episode 30 of The Running Injury Podcast, Dr. Sara Raiser (MD), sports dietitian Kelsey Pontius, and Dr. Kate Mihevc Edwards Physical Therapist walk through the case of a 13-year-old middle school runner whose performance unexpectedly declined despite training consistently.
What started as a concern about running times uncovered a much bigger conversation about nutrition, growth, recovery, training load, and the unique challenges young athletes face today. From low ferritin and delayed growth to restrictive eating habits, social media influences, and training stress, this episode explores why performance changes are often your body's way of asking for help, not a sign that you've stopped being a good runner.
Whether you're a runner, parent, coach, or healthcare provider, this episode offers practical, evidence-informed strategies to help young athletes stay healthy, perform their best, and reduce injury risk.
In this episode, you'll learn:
-Why a sudden drop in performance should never be ignored
-How low energy availability can affect growth, recovery, and running performance
-Why "clean eating" can unintentionally lead to under-fueling in young athletes
-The connection between carbohydrates, ferritin, iron absorption, and endurance performance
-What blood work can reveal when an athlete's performance suddenly declines
-How sleep, stress, training load, and recovery influence performance just as much as workouts
-Why heart rate, heart rate variability, and training metrics should be viewed in context
-How parents and coaches can support young runners without adding unnecessary pressure
-Why flexibility in training and nutrition is essential for long-term success
Performance isn't just about training harder. Sometimes the biggest improvements come from eating enough, recovering well, managing stress, and giving your body what it needs to adapt.
Featured Experts:
-Dr. Sara Raiser, MD, FAAPMR, CAQSM – Running Medicine Physician
-Kelsey Pontius, MS, RD, CSSD – Sports Dietitian
-Dr. Kate Mihevc Edwards, PT, DPT, OCS – Physical Therapist & Orthopedic Clinical Specialist
Chapter Highlights:
00:00 Welcome and host updates
04:30 Case introduction: A young runner's performance suddenly declines
09:45 The hidden signs of under-fueling in adolescent athletes
18:20 Low ferritin, carbohydrates, and iron absorption
28:15 Medical evaluation and lab work for decreased performance
37:10 Training load, recovery, and overtraining
45:30 Heart rate, HRV, and tracking performance metrics
53:20 The pressure young athletes face from coaches, parents, and social media
59:45 Key takeaways for runners, parents, and coaches
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Have a question or a case you'd like us to explore on the show? We’d love to hear from you. Reach out anytime at runcasemiles@gmail.com.
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2026/10/1630 分