3. Keep the calcium coming.
Bone strains and stress fractures are uncommon in swimming and cycling, but quite common in running—especially for those with low bone density. That’s why calcium, the most important nutrient for bone health, is so key. The recommended daily intake of calcium is 1,000 to 1,300 mg. But the average adult consumes only 500 to 700 mg daily. You can avoid a calcium deficiency and the resulting increased risk of bone injuries by consuming three servings of low-fat or non-fat dairy foods per day. Research suggests that calcium supplements are even more effective than dairy foods in maintaining bone density.