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A nutritious diet and consistent workouts compose the most appropriate fitness regime for runners. However, when it comes to going the extra mile, a dietary supplement comes to the rescue.
Whether running track or gym, a runner needs next-level power, focus, and endurance to succeed. As a runner, nothing would be more disappointing for you than not being able to finish the race successfully. This failure may occur due to a lack of nutrients, distracted concentration, and low energy levels in your body. To help runners with muscle power and energy requirements, the workout industry has formulated a plethora of pre-workouts.
Editor's Choice
4Gauge Pre Workout For Running
A versatile pre-workout with creatine that helps you see results from work in the gym faster, train harder, and get more strength and energy for exercise.
Key features:
• Contains only natural nutrients
• Has optimal doses of caffeine and l-theanine for energy and concentration
• Contains Rhodiola rosea to reduce fatigue and stress from intense running
#2nd Best Choice
This pre-workout helps burn more calories, reduce appetite, and improve your athletic performance.
Key features:
• Contains L-citrulline for performance and muscle growth
• L-theanine and L-tyrosine reduce anxiety and improve concentration
• Contains B vitamins for energy and muscle tone
#3rd Best Choice
This formulation by Transparent labs is being prepared with providing fat buring at the same time providing the push for better lift.
Key features:
• Provides great focus
• Boosts immunity and endurance
• Great pre workout profile
If you are searching for the best pre-workout supplement for running, this is the right place for you. This article will not only recommend you top-rated pre-workouts but will also educate you about the must-haves, pros, and cons of this supplement.
What Is A Pre-Workout?
Let’s have a small introduction to pre-workout first to understand these supplements. It is a dietary supplement with a blend of two or more natural ingredients essential for sports nutrition.
It is referred to as a pre-workout because it has to be consumed before working out. It aims to prepare your body for challenging workouts, such as body-weight and weight lifting routines. While increasing energy levels, it also contributes to muscle growth too. It has been formulated focusing on the fitness goals of gym-goers; however, the formula is equally suitable for runners.
Pros of Pre-workouts for Running
Pre-workouts make a great addition to the diet of runners. They benefit runners in the following ways.
Boost Energy
Pre-workouts contain caffeine and many other powerful stimulants that boost energy production. As a result, you feel more energetic to do additional reps. These ingredients also reduce the pain response. Hence, pre-workouts provide endurance athletes and runners with extra energy and strength. (1)
Save Energy
While elevating energy levels, pre-workout ingredients also save the produced energy. Pre-workout keeps the glycogen intact and prevents energy loss, enabling you to utilize that energy till the last rep and end of a long-distance run.
Improve Muscle Growth
The vasodilators included in pre-workouts dilate the blood vessels and increase the blood circulation throughout the body. The high blood flow causes the muscles to grow healthy and strong. Alongside increasing muscle power, pre-workouts also increase muscular endurance and allow you to run faster for longer distances without experiencing muscle fatigue. (2) (3)
Recover Muscular Injuries
Due to high muscle endurance, your muscular tissues are less likely to incur damage. Yet, pre-workouts come into play with their recovery benefits if the muscles are injured during a run. Each pre-workout powder has a bunch of additives that play a vital role in muscle recovery or you can also look at muscle recovery supplements.
Maintain Fluid Balance
Long-distance runners are susceptible to dehydration. The electrolytes available in a pre-workout are responsible for keeping the body hydrated and regulating chemical reactions. By maintaining the right amount of fluid in the body, these supplements help you boost performance.
How To Use Pre-Workout For Running
Mix the pre-workout powder in the recommended amount of water to prepare a pre-workout drink. You have to consume a pre-workout 20 to 60 minutes before an exercise session. The time gap is necessary to let the ingredients, especially caffeine, activate and release their effects properly.
Once you ingest a pre-workout, you will be able to deliver more power and focus during the resistance training required to improve your running performance. You can also take the pre-workout supplement before a run to increase energy and muscle endurance.
Avoid dry scooping and exceeding the recommended doses to prevent side effects. Proper dosage is mandatory to achieve the best results.
One more thing to note; a pre-workout should not be taken regularly. This misconception is common among runners that taking a pre-workout daily will improve their health. However, this is not true. If you take a pre-workout unnecessarily, you might develop a tolerance for the ingredients; hence will find it less effective.
Best Pre-Workout For Running
Upon searching for the best workout supplement, you will come across thousands of products. Choosing one out of them is so confusing that you may select the wrong product.
Instead of wasting time and energy on research, consider the pre-workout supplements we shortlisted for you. These products have a wholesome formula and are highly appropriate for running enthusiasts.
1. 4Gauge Pre-Workout
Specifications:
Form: Powder
Flavor: Fruit Blast
Special Ingredients: Creatine, L-Citrulline, caffeine, L-Theanine
Diet Feature: No wheat, gluten, dairy or soy or artificial sweeteners or colors
This supplement is a blend of caffeine, creatine, beetroot extract, L-citrulline, L-theanine, L-carnitine, coconut water powder, sodium, potassium, and calcium. These ingredients provide explosive energy and take your endurance to a new level. The creatine content gives an instant boost to your muscle pumps. (4)
The formula promises to prevent jitters and crashes, helping you do other reps peacefully. It is free from artificial additives, including sweeteners, flavors, and emulsifiers. Hence, you can rely on this pre-workout to challenge your strength in the gym.
Pros:
No added sweeteners
Quick-mixing formula
Pleasant to taste
Cons:
Single Flavor
Specifications:
Form: Powder
Flavor: Berry
Special ingredients: Red beet powder, caffeine, L-citrulline
Diet feature: Vegan, allergen-free, gluten-free, soy-free, non-GMO
This pre-workout is enriched with many amino acids and vitamins. Vitamin B6, B12, and D strengthen your muscles and give you an energy boost to experience less perceived effort while running. It also helps you keep focused inspite of low caffeine of just 80 mg per serving.
The increased blood flow caused by its ingredients helps you improve your running capabilities. It also has Himalayan pink salt to manage chemical reactions within the body favorably.
Our Video Review:
In a single serving, you will have to take single scoop of this pre-workout, which can be difficult. Nonetheless, it tastes great, making it convenient to consume.
Pros:
Contains plenty of amino acids
Rich in vitamins
Cons:
Little Pricey
Specifications:
Form: Powder
Flavor: 8 Different Flavours
Special ingredients: Citrulline malate, L-taurine, L-tyrosine, vitamins B6 and B12
Diet feature: All Natural, no Sugar or artificial sweetener, GMO , Gluten free
This supplement comprises betaine anhydrous, acetyl L-carnitine HCL, beta-alanine, branched-chain amino acid, and citrulline malate. Every ingredient is present in an appropriate amount in compliance with clinically-approved dosages.
Its ingredients trigger energy production for heavy workouts and burn fats faster. It also tones your muscles, making them stronger and more prominent. You can be relaxed using this pre-workout as it has no harmful dyes or sweeteners.
Pros:
Vegan Friendly
Cons:
No significant effects on cognitive functions
Specifications:
Form: Powder
Number of serving: 20
Serving Size: 28.7 g
Flavors: Seven different flavors
Diet type: Vegan, gluten-free, major allergen-free
Prepared with strength-boosting ingredients, this pre-workout is an excellent choice for runners. It increases alertness and enhances wakefulness to keep you focused during aggressive workouts. You can use this supplement to get visible muscle pumps that every workout freak wishes to have. Though it comes in
The ingredients are vegan-friendly and backed by third-party test approval. Moreover, the formula is free from banned substances. This supplement comes in six exciting flavors: cherry bomb, krisp apple, fruit punch, berry blast, pink lemonade, and orange krush.
Pros:
Wide range of flavors
Great for muscle growth
Cons:
Takes a little longer to kick in.
Specifications:
Form: Powder
Number of Servings: 30
How to use: 1 scoop pre workout
Diet type: Vegan, gluten-free, major allergen-free
The core ingredients of this vegan pre-workout include caffeine, beta-alanine, creatine, and L-Arginine. It is also enriched with vitamins, such as vitamins C, 13, B3, and B6. If you are looking for an organic dietary supplement that can cope well with your keto diet plan, this pre-workout is good for you.
With its use, you can get the extra energy required to work out harder than before. Also, it is suitable for mental focus since it eliminates the chances of energy crashes.
Pros:
Free from artificial additives
Mood-elevating properties
Cons:
Not suitable for pregnant and lactating women
Specifications:
Form: Powder
Number of Servings: 30
How to use: 1 scoop pre workout
Diet type: Vegan, gluten-free, major allergen-free
Made from 17 ingredients, Wrecked Pre-workout is one of the strongest and the best pre-workout supplements formulated for runners and workout champs. The caffeine and di-caffeine malate produce tons of energy, allowing you to work out with maximum potential. Also, creatine enables you to gain muscle mass and pumps.
Wrecked pre-workout also contains some excellent focus enhancers that keep you alert and determined during resistance exercises. It comes in four exciting flavors, rainbow burst, raspberry mojito, bomb popsicle, and peach rings.
A slight downside is that it causes tingling, leaving the user uncomfortable for some time. Overall, this pre-workout is a must-have for runners.
Pros:
Contains a variety of ingredients
Excellent energy-boosting capabilities
Cons:
Limited range of flavors
Specifications:
Form: Powder
Flavor: 13 Flavours to choose from
Special ingredients: L- Citrulline, Beta Alanine, Theobromine
Diet feature: Surcalose, Creatine Free
It is formulated with betaine anhydrous, caffeine, beta-alanine, citrulline, and L-theanine. This supplement is highly effective for creating muscular pumps and enhancing endurance levels. It stimulates nitric oxide production, leading to faster blood regulation. This process minimizes the pain perception to a great extent, leaving you extraordinarily energetic.
Beta-alanine targets your nervous system causing you to stay focused throughout a run or exercise session. (5) It features a creatine-free formula, so if you have diabetes or have issues with creatine compounds, go for this pre-workout. It has no filler or artificial additives.
Pros:
Comes in different flavors
Reasonable price rates
Easy to mix
Cons:
Might not be a choice for people wanting creatine in pre-workouts
8. Legion Pulse
Specifications:
Form: Powder
Number of Servings: 30
How to use: 1 scoop pre workout
Diet type: Vegan, gluten-free, major allergen-free
Citrulline malate, caffeine, alpha GPL, beta-alanine, and betaine anhydrous make up the composition of this pre-workout. However, it is also available in caffeine-free flavors recommended for caffeine-intolerant individuals.
This pre-workout supplement, with or without natural caffeine, levels up the energy produced in your body. As a result, it prevents muscle fatigue and reduces perceived effort.
Pros:
Contains hydrating properties
No synthetic additives
Comes with and without caffeine
Cons:
More on the pricier side
Must-Have Ingredients Of A Running Pre-Workout
Some pre-workout formulas are made from a single ingredient, whereas some have a multi-ingredient formula. Each ingredient has a specific function. So, when it comes to choosing the best running pre-workout, you should look for ingredients that are beneficial for running and exercise sessions.
The pre-workout supplements, with or without proprietary blends, come with the ingredients mentioned on the jar. Before you make a purchase, make sure the pre-workout you choose has the most running-appropriate nutrients, such as:
Caffeine
If you want to top up your sustained energy level instantly, caffeine is the best solution. It acts as an energy booster and helps you continue the workout without crashing. That’s why most pre-workout supplements contain a suitable amount of this stimulant. Usually, this ingredient is present in an anhydrous form, which makes it more concentrated and effective. Its effects can be felt within 30 minutes, but the kick-in time may vary depending on the caffeine content.
Caffeine is also good at controlling sleep and drowsiness. It works by inhibiting the function of adenosine receptors. Consequently, your endurance capacity increases, so you feel less pain and fatigue and perform harder. (6)
BCCAs (Branched-Chain Amino Acids)
BCCA is a group of leucine, isoleucine, and valine. The addition of this amino acid makes a pre-workout great for protein management. It prevents proteins from breaking down and conserves them to produce the energy needed during a run. (7)
Another function includes protecting the glucose as much as possible. Hence, this amino acid acts as a fuel for energy. While improving your stamina, it also eliminates mental distractions, so you focus more on your training and race. You need a pre-workout supplement with branched-chain amino acids to get all these benefits.
Betaine
Muscular power is essential for strength training and running. Your muscles should be strong and resilient to sustain excess strain and falls. To ensure these results, most running pre-workouts contain betaine. It accelerates the process of muscle gain and growth.
Apart from that, it also favors the production of essential proteins. Thus, it gives an extra boost to the strength and energy to meet running requirements and weight lifters.
Himalayan Pink Salt
Backed by electrolytes, this ingredient has hydrating properties. Mainly, it is responsible for maintaining fluid balance and controlling chemical reactions within the body. It also provides minerals to your body.
L-Citrulline
This ingredient is great for workouts and running. It widens blood vessels and increases blood flow to enhance endurance. When you feel less pain and exhaustion, you strive to work out harder than before. (8)
According to clinical dosage, it should be in the ratio of 1:1 in a pre-workout. Some supplements stick to this standard value, but others include 2:1 of L-citrulline.
L-Tyrosine
This ingredient makes a huge difference in focus enhancement. Once you consume a pre-workout drink containing L-tyrosine, your ability to focus on movement and momentum improves significantly. Thus, your pre-workout should have l-tyrosine to qualify as a running pre-workout.
Vitamins
B-vitamins and vitamin C have energy-boosting power. They break down the food particle properly to ensure maximum energy production. This way, the energy stores get a boost.
Cons Of Running Pre-workout
Although running pre-workout powders offer numerous health benefits, they can also have some nominal side effects that occur very rarely. The cons of using a pre-workout for running are as follows:
Tingling Effect
Beta-alanine tends to develop a tingling sensation in your body right after consuming a pre-workout. If your pre-workout has beta-alanine, you will surely experience this strange feeling in your hands and feet. The condition fades gradually as the pre-workout effects diminish.
Sleep Deprivation
Pre-workout supplements containing too much caffeine target your central nervous system causing it to be more active and focused. Hence, a condition called sleep deprivation is likely to occur in some individuals. Therefore, avoiding such pre-workout products at night is recommended to ensure a peaceful sleep.
Digestive Issues
Digestive problems, such as bloating, upset stomach, cramping, nausea, and diarrhea, may occur as side effects of a pre-workout supplement. Avoiding higher dosages can help reduce these adverse reactions. (9)
Heart Palpitations
Runners with heart or blood pressure issues are more likely to incur increased heart rates with pre-workouts. The ingredients with nitric oxide boosting properties are responsible for these unpleasant changes.
Are All Pre-Workout Supplements Safe For Runners?
Well, there is no clear answer to this question. Pre-workouts have an excellent nutritional value and are designed to give you maximum energy and muscle growth required for satisfactory running performance.
However, in some cases, pre-workout fails to do the job as intended. It happens when the user has any medical issue. Let’s see which running pre-workouts may create a problem for runners.
Vasodilators
Runners who complain of abnormal blood pressure levels or heart-associated issues should never go for a pre-workout. It has creatine, beta-alanine, and other vasodilators that can worsen their health condition.
Caffeine-Containing Pre-Workouts
If you are caffeine-sensitive, pre-workouts with caffeine are a big no for you. Such supplements can cause anxiety, nausea, drowsiness, or chills. (10) Yet, you can choose a caffeine-free supplement.
Pre-Workouts With Artificial Flavors
Artificial flavors cause a pre-workout to lose effectiveness. Similarly, the artificial sweeteners added to pre-workouts can also affect the process of weight loss.
Pre-Workout Vs. Energy Drink Vs. Coffee; What Is Better For Runners
Like a pre-workout, energy drinks and coffee also stimulate your energy for intense physical activities. However, pre-workout supplements triumph over all else. Energy drinks and coffee can keep you active and awake and lessen fatigue but do not provide health benefits such as pre-workouts.
Moreover, energy drinks and coffee have no contribution to muscle endurance and recovery. Meanwhile, pre-workouts build muscle mass and increase endurance levels.
Final Thoughts
Pre-workout gives runners and endurance athletes an extra edge to cope with their intense routines. These supplements tone up the muscles, produce more energy, push endurance limits, and improve focus.
Heart patients and caffeine-sensitive individuals may not find a pre-workout effective. On the whole, runners should include a pre-workout supplement in their workout routine for better athletic performance.
FAQs
Is Pre-Workout Bad For You?
Pre-workout is not only good but also necessary for runners. However, some medical conditions do not go well with pre-workout formulas. Before buying a supplement, look for all the ingredients to make sure they are safe for you.
For example, if you are a patient with unstable blood pressure, you should avoid a pre-workout supplement with vasodilators or nitric oxide boosters. Likewise, creatine-rich pre-workout is a no-go zone for people with kidney problems. Also, ensure the caffeine content is moderate to prevent caffeine-associated side effects.
What If A Pre-Workout Does Not Suit You?
Considering pre-workout composition seriously will eliminate the risk of side effects. Still, if none of the best pre-workout supplements seem to work for you, switch to an all-natural fitness regime. Eat a balanced diet and include lots of proteins, carbs, and vitamins.
Apart from this, do stretching regularly and perform more strength training. Also, ensure proper and peaceful sleep to stay focused when you are up.
William Toro ‧ CPT & Nutritionist
William is a certified personal trainer from NASM, he has also been a rehab physiologist for sports persons. He has more than 15 years of experience training people. And has featured in multiple publications like FoxNews, CNBC, Bustle, and other.
References
1. https://link.springer.com/article/10.1186/s12970-016-0122-2
2. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-7-10
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3894395/
4. https://journals.humankinetics.com/view/journals/ijsnem/25/6/article-p607.xml
5. https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0090-y
6. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-7-10
7. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-9-28
8. https://www.mdpi.com/2072-6643/11/2/254/htm
9. https://www.mdpi.com/2072-6643/11/4/855
https://link.springer.com/article/10.1007/s00394-022-02874-3