Harry Lancaster was told of the ‘really scary’ diagnosis at the age of 27
At 26, Harry Lancaster had accomplished what countless runners aspire to, finishing the London Marathon with a personal best of two hours and 27 minutes. Running wasn’t simply a pastime; it defined who he was.
However, just 12 months later, at 27, that running identity faced a serious threat. Two stress fractures resulted in an osteoporosis diagnosis, a condition that makes bones fragile, heightens fracture risk and typically affects older people.
“Post-diagnosis was really scary,” Harry, from Penrith, Cumbria, said. “I’d always been so active and suddenly I felt like my body was at high risk of injury at any given time. It was a lot to deal with physically and mentally, but this wasn’t going to be the end of my running story. Rather than letting the diagnosis defeat me, I used it as motivation to fight my way back to the start line.”
Determined to combat the osteoporosis, Harry took a comprehensive approach to rebuilding his health. He modified his running regime to emphasise strength and injury prevention, made restorative sleep a priority to aid his body’s recovery and focused carefully on nutrition, implementing sustainable dietary changes to support his bones and general wellbeing, including boosting calcium consumption.
Key to this approach was SuperNutrio High Protein, High Calcium Milk, which delivers twice the protein and 80% more calcium than regular milk, according to the manufacturer. “It was such an easy addition to my diet,” Harry said. “The extra protein helped with my recovery after workouts and the calcium was perfect for strengthening my bones.”
He consciously reduced his running, moving away from high mileage and intensity to concentrate on strength, stability and controlled movement – allowing his body the necessary time to adapt and recover. Just as important was sleep, which Harry started treating as a fundamental component of his training rather than something secondary. He focused on regular bedtimes, extended sleep periods and proper rest days, understanding that quality sleep was vital for bone repair, muscle recovery and overall resilience.
‘Significant’ improvement
Nine months on, after consistently adhering to his training, sleep and nutrition regime – with continued emphasis on calcium intake – Harry’s DEXA scan – a type of X-ray used to diagnose osteoporosis – revealed substantial improvements in bone density, enabling him to resume running and rebuild his strength – and contemplate future marathons. This year, Harry will return to the London Marathon starting line for the first time since his diagnosis, representing a remarkable full-circle moment following his pre-diagnosis personal best on the same course.
“It wasn’t easy, but being able to run again was a huge win,” Harry explained. “I knew I needed to make sustainable changes rather than rushing into anything extreme. And being able to stand on the start line at the London Marathon in a few weeks’ time – at the very place where my running journey began – makes sharing my story even more important. I want others facing similar challenges to know there’s hope and a way forward.”
Five marathon nutrition secrets from an expert – whether you’re racing or not
With the London Marathon rapidly approaching, getting ready involves far more than clocking up the miles. Whether you’re a veteran runner, debut marathoner, or weekend jogger, SuperNutrio Milk has joined forces with nutritionist and exercise physiologist Natalie Rouse to reveal five essential running prep strategies – ensuring everyone maximises their performance throughout this marathon season.
Train cleverly and ease off strategically: Build up distance progressively using a combination of long, tempo and recovery sessions. During the last fortnight to three weeks, scale back your training regime to minimise tiredness and optimise energy levels for the big day.
Carbs, protein and calcium are key: Carbohydrates are the primary fuel for endurance, replenishing glycogen and aiding energy and focus. Consume pre-run meals two to three hours before lengthy runs – choices include porridge with fruit, rice pudding and jam, or an oat smoothie. Moderate protein and calcium intake also assist in muscle repair and bone health. Milk with added protein and calcium, like SuperNutrio Milk, is a handy all-in-one option.
Hydrate and restore electrolytes: Hydration isn’t just about water – electrolytes such as sodium, potassium, and calcium are lost through sweat and are crucial for muscle function. Combining fluids and electrolytes before and after running supports endurance and prevents cramps. Milk naturally offers both fluids and electrolytes, along with protein and carbs for recovery.
Prioritise recuperation and mental preparation: Recovery is as vital as training. Sleep, hydration, light activity, stretching, and foam rolling help prevent injury, particularly during high-mileage weeks. Mental preparation, including visualisation, goal setting, and practising long runs at target pace, bolsters confidence and focus on race day.
Build strength and core stability: Robust muscles enhance running efficiency, posture, and resilience. Incorporate exercises like squats, lunges, planks, and hip bridges two to three times per week to protect joints and prevent overuse injuries such as IT band syndrome or shin splints.
