Is Pre-Workout Good For Running? (Should You Take It?)

Should Runners Take Pre-Workout Supplements? (Benefits Explained)

Runners aren't known to partake in pre-workout supplements. Because it is seen as something you take to get started with an intense gym workout, runners think they don't typically need the nutrient benefits.

Can we offer a reduced perception and make you reconsider using a pre-workout for running?

As a jogger, runner, or marathon trainer, getting up, dressed, and starting to run is typically not a problem. Runners, instead, look for assistance in athletic performance, lower muscle fatigue, decreased lactic acid buildup, and stamina to make their workout last longer.

The good news is that pre-workout energy drinks, powders, and mixes have evolved enough to include the right ingredients, such as branched-chain amino acids (BCAAs).

With the latest formulas, ingredients like L-Citrulline, creatine, caffeine, and other supplements help runners reach their fitness goals.

Is It Completely Safe To Take Pre-Workout Before Running?

While nothing is 100% safe, pre-workouts have a relatively low danger level. Most of the ingredients are natural ingredients that have been researched and studied to exhaustion by a registered dietitian or sports nutrition expert.

Some ingredients show no long-term side effects with constant use, such as creatine monohydrate.[1] Taking a pre-workout regularly doesn't show many, if any, negative long-term side effects on your exercise performance.

Choosing the right supplement mix for your specific needs can help you boost performance, limit your soreness, heighten perceived effort and prolong your runs and workout performance.

There are pre-workout side effects to be aware of (covered below). You should also always talk to your doctor before you start any supplement regimen.

However, unless you have an intolerance to caffeine or another ingredient common to pre-workouts, you won’t have much to worry about.

Possible Pre-Workout Downsides (For Cardio)

As mentioned above, there can be some potential side effects or downsides, like that feeling of pre-workout jitters.

While there are many benefits or potential benefits, let's look closer at these possible cardio cons.

Some Brands Can Cause GI Distress In Some Runners

Having digestive upset while out running can be a major issue. Several pre-run supplement ingredients can cause stomach or intestinal bloating when consumed in higher amounts. Creatine, caffeine, and magnesium are the most common culprits.

Sodium bicarbonate can also have a laxative effect and lead to diarrhea.[2] As you can imagine, this can be detrimental to a runner's workout.

To combat these issues, monitor and limit your intake amounts and ensure you take with plenty of water.

Learn More - Can Pre-Workout Make You Poop? 

Some Brands May Not Work At All

Because most pre-workouts are designed for HITT workouts, weight training and lifting, your diet as a runner may vary.

If you are eating healthy and correctly for your body size and abilities, the ingredients in pre-workout supplements may have little to no effect.

Because you can get the same benefits from your diet, taking more with a pre-workout mix may offer no benefits at all. The essential amino acids can only come from your diet, as well.

Also, if you are taking creatine, too much might result in water retention, bloating, or digestive upset. So while the additional energy may be a benefit, it may not be worth the cost in the long run.

Some Supplements May Not Be Safe

As with anything you ingest, there may be ingredients that do not sit well with you or that can cause health complications. You want to avoid brands with proprietary blends, which can mask the actual amounts of the ingredients listed.

Caffeine can cause an increased heart rate, for example, or even raise your blood pressure. Other stimulants have the same effects even when the caffeine source is from green coffee beans or green tea.

If you have cardiovascular concerns, are caffeine sensitive, have high blood pressure or insulin level problems, some pre-workout ingredients may not be safe to consume.

Learn More - Is It Safe To Take Pre-Workout Before Cardio?

Ingredients Runners Should Look For In A Pre-Workout

There are several ingredients that can assist your performance levels and endurance to help you run longer with less fatigue.

Are There Pre-Workouts Made Specifically For Running

There are several brands that cater specifically to runners, joggers, and endurance athletes. Their ingredients and compounds are made to help you get the most from your runs.

Optimum Nutrition Gold Standard Pre-Workout

Optimum Nutrition (known as ON) Gold Standard is designed for endurance and focus. The ingredients help you gain energy, burn fat stores for energy, and prevent fatigue so you can run longer, harder or faster.

Combining caffeine, creatine, and beta-alanine, you get all the good things without a lot of complicated fillers.

Some flavor options come with natural and artificial sweeteners, colors and flavors, though, and some fitness enthusiasts try to limit their intake of these ingredients.

If this is you, look for the Watermelon Candy flavor that doesn't use any color dyes.

Learn More - Optimum Nutrition Gold Standard Pre-Workout Review

Science In Sport Go Caffeine Shots

Geared towards a more professional athlete or competitor, the Science in Sport pre-mixed supplements give you fewer steps to consume and contain all the ingredients you need to run faster.

There are no powdered substances or pills here, just pre-workout drinks ready to enhance performance. It is like a personal trainer in a bottle.

The Go Caffeine shots combine caffeine, L-Citrulline malate, magnesium, and the range of B vitamins to keep you focused and give you an energy boost.

This formula does not contain vitamin B6, creatine, or vitamin C or D. It does contain carbohydrates but at a minimal level to help maintain ketosis.

These pre-workout drinks are vegan, gluten-free, dairy-free, and nut free.

Alternatives To Taking Pre-Workouts Before Running

While runners do not need to take a pre-workout supplement, there are other factors that must be followed to get the most out of your workouts and to improve your overall conditioning.

A proper diet is at the forefront of any list, and it is critical to maintain energy, weight levels, and muscle endurance. For runners, that diet needs to contain plenty of carbohydrates.[4] Especially if you are looking to reduce stored fat and increase running performance.

Carbs supply the body with energy and the muscles with the fuel needed to perform. Your diet should also include vitamins and minerals as well as protein to aid in recovery. Even with optimal performance levels, and the health benefits from taking pre-workout supplements, muscle cells break down.

Rest, hydration and diet are critical factors for all runners. And while a pre-workout can help move the needle on your performance a bit, there are better options for long-term adjustments.

Learn More - Best Pre-Workout Substitutes You Should Try 

Frequently Asked Pre-Workout & Running Questions

Conclusion

Runners of all types, abilities, and capabilities can get a boost in energy, increased blood flow, and performance with the right pre-workout powder or drinks.

While it may not be required for you, the best pre-workouts can help push you over the edge of a plateauing in your output.

Proper diet, additional sleep, and frequent rest days for recovery will help more in the long run. Likewise, carb loading can help your muscles recover faster and increase endurance.

Still, for a quick boost on days where you aren’t feeling top form, supplementation can be the difference maker.

References: 

1. https://pubmed.ncbi.nlm.nih.gov/9662683/
2. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0182158
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3849389/
4. https://www.hopkinsmedicine.org/health/wellness-and-prevention/runners-diet