Aspire guide
Female Athletes
Female Athletes manual
Bone Mineral Accumulation: Preventing Stress Fractures in Adolescent Runners
An evidence-based deep dive into calcium, Vitamin D3, and energy availability to maximize bone density and prevent stress fractures during adolescence.
Why this matters
Read time
3 min
Audience
Coach + Parent + Athlete
Use it for
Female Athletes
Start here
Bone protection starts with enough food now.
Coach prompt
If a teen runner has bone pain plus irregular cycles or low intake, move to referral early.
Print & share
Printable handout preview
One-page sheet
Bone Mineral Accumulation: Preventing Stress Fractures in Adolescent Runners
Read time
3 min
Audience
Coach + Parent + Athlete
Start with the printable
Bone protection starts with enough food now.
Best next move
Use it this week
If a teen runner has bone pain plus irregular cycles or low intake, move to referral early.
Quick reference map
Use the guide like a structured handout
Protocol
Start here
Jump to this section and use it like a coaching quick reference.
Callout
What to watch before it becomes a crisis
Jump to this section and use it like a coaching quick reference.
Overview
What Coaches and Parents Need To Know
Jump to this section and use it like a coaching quick reference.
In the library
Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
An evidence-based deep dive into calcium, Vitamin D3, and energy availability to maximize bone density and prevent stress fractures during adolescence.
Peak window
Bone is still being built during the years many runners start training hard
- Adolescence is not just a time to avoid injury. It is a time to build future resilience.
- The body needs energy, calcium, vitamin D, and hormone support to use impact well.
Fuel first
Low energy availability is often the real bone problem
- Chronically low intake reduces hormone function and lowers the resources available for bone formation.
- An athlete can be committed, high-mileage, and still be running a major deficit.
Daily nutrients
Calcium and vitamin D are support players that still need attention every week
- Dairy, fortified foods, calcium-set tofu, and fish with bones help cover the calcium target.
- Vitamin D may need testing and supplementation, especially in winter or indoor-heavy seasons.
Watch for
What to watch before it becomes a crisis
Performance drop-offs, stress injuries, menstrual disruption, and persistent fatigue rarely show up as isolated issues.
- Under-fueling is often quieter than coaches expect.
- The best first move is usually a food-plus-screening conversation, not a supplement guess.
- Parents and coaches should hear the same short message.
What Coaches and Parents Need To Know
- Peak bone mass is still being built during the teen years.
- Running can strengthen bone, but only when energy intake keeps up with training.
- Missed periods, repeated shin pain, or another stress fracture are not "normal runner stuff.
Unlock the rest of the manual
Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
If a teen runner has bone pain plus irregular cycles or low intake, move to referral early.
Source topics
bone mineral accumulation • adolescent runner stress fractures • calcium for athletes • vitamin D3 runners • bone health track and field