The Bone Density Facts Every Runner Must Know with Steph Mundt

Aug 17, 2025

Steph Mundt, a physical therapist and running coach, shares her transformative journey from battling multiple bone stress injuries to achieving strong bone health. She discusses the profound effects of Relative Energy Deficiency in Sport (RED-S) on her physical well-being and running performance. Steph reveals essential nutrition strategies and targeted strength training exercises for building bone density, emphasizing why every runner should prioritize their bone health. Her insights are a game-changer for anyone looking to enhance their running longevity and prevent injuries.

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ANECDOTE

Early Success Hid Serious Harm

Steph Mundt described how early success from under-fueling led to restricting food and multiple stress fractures.
That short-term speed gains later caused repeated bone injuries and required major lifestyle changes.

INSIGHT

RED-S Forces The Body To Prioritize Survival

Relative Energy Deficiency in Sport (RED-S) forces the body to divert energy from non-essential systems.
That energy reallocation impairs hormones and bone remodeling, increasing stress fracture risk.

ADVICE

Prioritize Energy And Menstrual Recovery

Aim to restore weight and menstrual function to improve bone density before other interventions.
Steph improved from osteoporotic-range DEXA scores to better numbers by recovering weight and resuming normal cycles.

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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