Supplements for Runners

Running is one of the oldest sports in the world — in fact, it was once the only sport in the Olympics¹ — and continues to be one of America's most popular forms of cardiovascular exercise.² And while most Americans³ don't get enough daily exercise, experts report that running is one of the best workouts⁴ with the best health benefits. Whether you're a seasoned triathlete training for your next Ironman, or a weekend warrior wanting to shake off the weekday doldrums with different cardio forms, supplements for runners fuel your workout and help you cross that finish line faster and stronger than ever. 

Why Should Runners Use Supplements?

While running and other forms of strenuous exercise may be good for you, running can also put your body through a lot of stress.⁵ That's especially true if you run often, and 69% of runners hit the pavement or the treadmill on an almost daily basis.⁶ 

Depending on your lifestyle and your fitness and health goals, the best supplements for runners may help to enhance your performance, speed up your post-workout recovery, fill any nutritional gaps in your diet, and keep you as active as you want to be.

What are the Best Supplements for Runners?

While every athlete has their go-to niche supplements, such as beetroot powder for endurance or ashwaghanda for mental focus, there are three main categories of supplements that may be beneficial for most runners.

Hydration Supplements for Runners

Even just a small amount of dehydration can negatively affect your running performance,⁷ leading to exhaustion, slower running speeds, and potentially more challenging outcomes, such as overheating or muscle cramps.⁸ 

You can combat dehydration by drinking water — runners need to drink approximately 5-10 mL of fluids⁹ for every kilogram of body weight — but your body also needs electrolytes like potassium, sodium, calcium and magnesium. These are key minerals that help with basic body functions like muscle contractions, and also improve how your body absorbs water.¹⁰

Hydration supplements for runners come with the right ratio of minerals to support proper hydration on your next run. Such supplements are especially valuable if you're running long distances or if you're running in high heat or high humidity.¹¹ Distance and climate can increase how much water you lose via sweat and increase the value that electrolytes bring to your hydration strategy. 

For runners looking to optimize performance and stamina, Simply Hydrate delivers over 1,000 electrolytes to keep you on the move.

Pre-Workout Supplements for Runners

Pre-workout supplements for runners give you the energy boost you need for optimal endurance and stamina. One of the most common pre-workout supplements is creatine, which is one of the most popular and most well-researched supplements for athletes¹² and may help improve your strength and speed and decrease your post-workout recovery time. 

Other common pre-workout ingredients include caffeine, which may enhance your endurance and your mental focus, and beetroot powder (products like Swanson Beet Root NO+ and Beet Root Complex may promote energy production and maintain healthy blood circulation and blood pressure).

Protein Supplements for Runners

When you run, the muscles in your body break down — that's why you may feel sore after an afternoon on the treadmill. Protein works as the building block of your body's muscles and other key tissues, and getting enough protein speeds up recovery and supports endurance and strength. 

Runners and other endurance athletes need at least 0.6 grams of protein per pound of body weight per day¹³ — the required amount goes up even higher depending on the distance and speed at which you're training. Unfortunately, many people struggle to eat enough protein through their diet, which is why protein supplements for runners can be a convenient way to ensure you're hitting your macros.

What are the Benefits of Supplementation for Runners?

Anyone may benefit from taking supplements for running, but there are specific areas of concern where supplements can be especially beneficial:

• Filling nutritional gaps:¹⁴You burn a lot of calories and nutrients when running, especially if you're a long-distance runner; supplements can help you fuel your body with the confidence that you're getting exactly what you need
• Optimizing endurance: Nutrients like B vitamins, iron and electrolytes support sustained energy levels and efficient oxygen transport, helping you maintain performance whether you're doing a short high-speed sprint or a long endurance trek
• Boosting repair: Protein powders,¹⁵ branched chain amino acids¹⁶ and collagen supplements¹⁷ may aid muscle recovery and soothe occasional discomfort due to exercise 
• Prevent exercise-induced injuries:¹⁸Repetitive movements, such as the constant impact on your knees and other joints from running, can lead to an array of exercise-induced injuries; supplements for runners, such as turmeric, omega-3 fatty acids and antioxidants, support joint mobility and keep you active longer

Who Shouldn’t Take Certain Runner Supplements?

While supplements can benefit many runners, they aren’t necessary — or even advisable — for everyone. Talk to your doctor first if you're pregnant or have a pre-existing health condition. For example, if you have concerns with blood pressure or heart health, you may want to avoid highly caffeinated pre-workout supplements. 

Some supplements (e.g., iron, protein powders or certain pre-workouts) may also cause digestive discomfort, bloating or nausea. If a supplement upsets your stomach, it may not be worth adding to your running routine.

Get Started with the Best Runner Supplements Today

At Swanson, we're committed to providing you with the highest quality of supplements for runners, joggers and other athletes. Our best-selling fitness supplements include protein shakes, powders and snacks; delicious, easy-to-drink hydration supplements for runners; and energizing pre-workout supplements for runners. Lace up your shoes and explore Swanson's collection of research-backed running supplements today and see how they can up your game. 

You be well, now.

Swanson

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Sources

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