Screen Shot 2016-08-12 at 3.48.58 PM

For many, running is much more than exercise. It’s a lifestyle that can be addicting to those who love it. For runners who train for distance events like the marathon, many hours will be spent on long and short runs throughout the week. To help keep your bones strong and healthy, consider these four tips from Well-Being Hawaii:

Meet your daily requirement
By age 30, your bones are as dense as they’ll ever be. After that, it’s likely that you’ll lose slightly more bone mass than gained. To keep bones strong, about 1,200 mg of calcium per day is recommended. To put that in perspective, a glass of low-fat milk contains about 300 mg of calcium. In addition to dairy products, calcium can be found in spinach, broccoli, garbanzo beans, tahini, and salmon.

Fuel properly
Knowing how much to eat can sometimes be a challenge. In general, runners are encouraged to eat the appropriate amount of calories to fuel them through their day and tough workouts. Not eating enough may lead to a loss in bone mass.

Add or increase strength training
Research shows that adolescents and adults who participate in endurance sports often have lower bone density than those who participate in high-impact sports. To counter this, consider adding more strength training to your routine. This can be done with or without weights.

Spend a few minutes in the sun
Vitamin D is an important partner in bone health as the body needs it to absorb calcium. One of the easiest ways to get vitamin D is by spending a few minutes in the sun a few times a week.