Ferritin and Iron Guide

Use this page when a middle or high school family needs a clear starting point for ferritin testing. It explains why we care, how to get tested, how to prepare for the blood draw, and what to do once results come back.

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Parent action: Middle and high school athletes should consider getting ferritin checked early in the season, especially if fatigue, poor recovery, or flat workouts are showing up. Please send results to Coach Luke after testing so we can talk through training context. Any medical treatment or supplementation should still be directed by your healthcare provider.

How to get it tested

1. Ask for a ferritin blood test

At minimum, ask your healthcare provider for a Serum Ferritin test. This is the key number we want to see for iron stores.

2. Add helpful labs if possible

If your provider agrees, helpful add-ons include hemoglobin/CBC, transferrin saturation, serum soluble transferrin receptor, C-reactive protein, and any other iron markers your clinician recommends.

3. Send results to Coach Luke

After results come back, send Coach Luke a screenshot or PDF of the lab report. Include how the athlete has been feeling in training and recovery.

Where to schedule: your pediatrician or healthcare provider is the best first option. Families can also use lab services such as Any Lab Test Now, Quest Diagnostics, or Labcorp if that is easier for scheduling.

How to prepare for the blood draw

Best timing

Test in the morning when possible.
Hydrate normally. Do not show up dehydrated, but do not over-hydrate either.
Avoid hard training for about 48 hours before the test if scheduling allows.
Try not to test when the athlete is currently sick or fighting an infection.

What to bring or ask

Tell the provider the athlete is an endurance runner training at altitude.
Share symptoms such as unusual fatigue, poor recovery, breathlessness, or flat workouts.
Ask for the actual lab values, not just a message that results are "normal."
Send the report to Coach Luke once it is available.

Why it matters for Bears TC athletes

Oxygen delivery

Iron supports hemoglobin and ferritin, which help carry and store oxygen for working muscles during running.

Recovery and adaptation

Low iron stores can show up as unusual fatigue, slower recovery, flat training, and trouble handling normal workload.

Altitude and endurance load

Endurance athletes and athletes training at altitude can have higher iron demand, so low stores can matter earlier.

Signs worth paying attention to

Fatigue that feels unusual for the current training load
Shortness of breath or heavy legs earlier than expected
Slower recovery after normal workouts
Cold intolerance, frequent illness, or low energy during the day

Pale complexion or a noticeable drop in general spark and mood
Struggling to hit normal aerobic paces or race rhythm
Repeated complaints of feeling flat even with decent sleep
A sudden mismatch between effort and performance

Keep reading

Summer fueling guide

Pair ferritin basics with the day-to-day food habits that help practice go better.

Open fueling guide

Summer packing list

Use this if the family needs the simple practice checklist, not another long note.

Open packing list

Field Notes hub

Return to the archive for calendars, parent issues, and the rest of the coach resource library.

Open Field Notes hub