Liz Yelling

Liz Yelling, Olympic Marathon runner, gives her best tips for all you yummy mummy runners.

“It’s mile one and your legs are heavy while the rest of your body is struggling to find enough energy to get you home.

“It is not uncommon for runners to experience a lack of energy which could be from a lack of food reserves or low iron. Iron is vital to running performance, however many runners are unaware of the benefit it can have on performance.


The Facts – iron is used for the production of haemoglobin (which carries oxygen around the body) in red blood cells. If your hemoglobin level is low, less oxygen reaches your muscles, which can lead to a decrease in running performance.

Runners tend to have lower iron levels because of foot strike hemolysis (a breakdown of red blood cells when the foot hits the ground), iron loss through sweat and urine and iron is notoriously difficult to absorb in the diet. So, the cards are stacked against runners in terms of iron.

“Being a better runner is all about being patient and building up your running gradually over time and when you feel ready.

“Total beginners may even run – walk to start with and then progress to larger blocks of running, for the more experienced it is about playing with speed in your training.

“No matter what level runner you are it is important to eat a balanced diet to fuel your running and maintain high energy levels. Many nutrients are required to maintain a healthy body of which iron is one.

“Iron is an important part of any women’s diet and even more so if they are a runner. Spatone is a great natural source of iron that is gentle on the stomach, and perfect for the busy female that runs.”

Spatone®# water sourced from the Welsh mountains of Snowdonia National Park – which can help top up your iron levels whilst causing fewerSpatone 28 day of the unpleasant side effects[i] often experienced with conventional iron supplements. Generally, iron is a very difficult mineral for the body to absorb.

However, the iron naturally present in Spatone has been shown to be easily absorbed, with up to 40% bioavailability[ii], compared to 5- 20% from food and other iron supplements. For those that train or compete on a regular basis, frequently pushing their body to the limits, a natural liquid iron supplement can be beneficial.