Creatine and Endurance Running: What Runners Should Know Before Supplementing
- Carolyn Renick
- Jun 2
- 2 min read
Creatine and Endurance Running:
What Runners Should Know Before Supplementing
📑 Table of Contents
1. Introduction
Creatine has long been associated with explosive sports like sprinting and weightlifting. But runners? That’s a newer conversation. Recent research is challenging the old assumptions and suggesting that creatine may support endurance performance in key ways—from improving recovery and glycogen storage to helping regulate heat response during intense training.
This post walks you through what creatine does, how it may benefit distance runners, and what to consider before adding it to your routine.
2. What Is Creatine?
Creatine is a naturally occurring compound found in muscle cells. It helps produce energy during short bursts of activity by supporting the phosphocreatine system—one of the body’s rapid energy sources. While traditionally thought of as a strength supplement, its applications in endurance contexts are growing.
3. Why It May Help Endurance Runners
Endurance runners tap into phosphocreatine stores more than you’d expect—during hills, strides, surges, and when fighting off fatigue late in a race. Supplementing may help:
Improve recovery between high-effort bouts
Support glycogen storage
Preserve lean muscle during high-mileage blocks
Maintain neuromuscular efficiency in late-race fatigue
Regulate hydration and temperature in heat
4. Research Highlights
Multiple studies now support creatine’s expanding role in endurance sport. Some key findings:
It may improve intracellular water retention, aiding thermoregulation—especially helpful in hot climates or summer training blocks.
It can enhance glycogen supercompensation when combined with carbohydrate intake.
Athletes may experience improved recovery and repeat-effort performance, especially during blocks that include tempo, hill work, or strength.
5. Safety and Scope Considerations
Creatine monohydrate is one of the most researched and well-tolerated supplements on the market. However, not every athlete should take it.
If you’re pregnant, managing a health condition, or taking prescription medications, consult with a physician or a board-certified sports dietitian before adding creatine to your regimen.
As a certified personal trainer, I always recommend talking to an RD or MD before beginning any supplementation strategy.
6. How to Use Creatine Responsibly
While many athletes use creatine as part of their training, how and whether to take it is highly individual. The best approach depends on:
Your current training phase
Nutrition status
Overall hydration and sweat rate
Medical history
💡 Creatine monohydrate is the most widely studied form. If you’re curious whether it’s appropriate for your training, speak with a qualified sports RD or healthcare provider.
7. Final Thoughts
Creatine isn’t just a strength supplement—it’s a tool that may benefit runners training hard, racing in heat, or trying to maintain power late in long runs. But it’s not a one-size-fits-all solution.
When used responsibly, creatine can be part of a thoughtful, research-backed training and recovery strategy. Like any tool, it works best when paired with consistent training, smart fueling, and proper recovery.
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