As summer begins to fade away, we runners are reluctantly saying goodbye to warm sunny day runs. For the next few months, it will be a real treat to be able to run with the sun shining on us. In fact, runners who train early in the morning or after work will have to get to used to the routine of running in darkness.
With the end of summer, all runners should start adapting their schedule and nutrition to prepare for fall and winter training – perhaps the most important adjustment is to ensure adequate Vitamin D intake.
Vitamin D plays a critical role in strengthening bones to prevent stress fractures, decreasing the risk of cancer, and helping to promote muscle growth. It is really an important vitamin for all runners to want to run to their potential.
The reason that Vitamin D intake becomes so critical in the fall and winter is because the body’s main source is the sun. Our bodies are able to convert the ultraviolet rays of sunlight into Vitamin D. Without the sunshine, runners must be sure that they are getting the Vitamin from other sources, including fish, eggs, and milk.
Perhaps the best way to ensure that you are getting sufficient Vitamin D is to take a supplement. The current recommended dose is 400 IU per day, but many experts claim that adults should shoot for 1000 IU per day.
There are a lot of Vitamin D supplements on the market. The most important kind of supplement to look for is Vitamin D3, also called cholecalciferol. Also, try to take Vitamin D with sufficient magnesium because the body needs magnesium in order to fully utilize and absorb Vitamin D.
