The Bone Density Facts Every Runner Must Know with Steph Mundt

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In this powerful conversation, Brodie Sharpe sits down with physical therapist, running coach, and lifelong runner Steph Mundt to explore her remarkable journey from repeated bone stress injuries and dangerously low bone density to becoming a stronger, healthier, and faster runner.

Steph opens up about her history with disordered eating, how Relative Energy Deficiency in Sport (RED-S) impacted her bone health, and the wake-up call that led her to overhaul her training and fueling strategies. She shares exactly what worked — from nutrition changes to targeted strength training and plyometrics — and why bone health should be on every runner’s radar, not just those who have experienced stress fractures.

Whether you’re looking to prevent injury, improve performance, or run for decades to come, this episode delivers science-backed strategies and inspiring lessons for all runners.

What You’ll Learn in This Episode

• Steph’s early running journey and how a desire for speed led to under-fueling and multiple stress fractures
• The truth about RED-S and its impact on hormones, recovery, and bone density
• Why running alone is a poor bone-building stimulus (and what to do instead)
• The specific strength training and plyometric exercises Steph used to rebuild her bone density
• How often to train, and why timing matters for bone adaptation
• Fueling strategies and key nutrients for strong bones
• Why all runners — even those without bone health issues — should focus on building and maintaining bone strength
• The mindset shift from chasing short-term PRs to prioritizing longevity and consistency in training

Links & Resources

• Follow Steph on Instagram: @stephmundt.dpt
• Steph’s Coaching & PT Services: Volante PT & Performance