Calcium is essential for female runners, according to nutritionists.

During the 1st  25 years of your life, your body stores calcium by depositing the mineral. However, you get the age of 30, your 'bone bank' stops depositing calcium and begins cashing in on the calcium you've saved.

Running is one of the most simple and accessible exercises. Its advantages are numerous, with positive effects on the heart, brain, muscles, bones, etc. It can also be used to lose weight, feel more energetic, or have fun, making it an excellent exercise for one's overall health.

However, as with any new habit that requires a lot of physical activity, runners must also make specific dietary changes that help sustain the practice and improve performance. Running is classified as a high-impact exercise, which means that your foot bears approximately three times your body weight with each stride, putting stress on your bones, according to Vikas Singh, CEO, and Founder of the fit page.

"One way to reduce such stressors is to meet your nutritional needs by including an adequate amount of calcium in your diet," he says.

Almost all calcium, or 99 percent, is stored in bones and teeth, emphasizing the importance of calcium in bone health: menstruation, pregnancy, and menopause all increase the volume of calcium requirements.

Those who regularly engage in high-impact exercises, such as running, are more likely to develop osteoporosis. Osteoporosis is a disorder  in which bones come weak and brittle to the point where a simple act like running can result in a fracture. And the risk of developing osteoporosis rises if you train for more than seven hours per week.