creatine for runners

All You Need To Know About Creatine For Runners

Especially if you are an avid runner, then you probably have taken lots of different steps in order to ensure that you are performing your very best, on the field or out on the road.

From pushing yourself during practice to getting the most-comfortable running shoes to taking pre-workout supplements for that, you have done many things for that extra boost of energy and endurance that you need to succeed.

Speaking of getting that extra burst of energy and stamina, perhaps you have looked into getting creatine to help you out. A popular supplement, it has been commonly used by many athletes, particularly those who specialize in long-distance training, to assist them in moving forward, even when the going gets tough.

Perhaps you have interest in purchasing it as means of testing it out, but you are not sure what exactly it is, let alone whether it is safe or whether it will actually benefit you in the long run and not just as a placebo effect.

That said, we are here to help! Read on to learn more in this article about creatine for runners. We will give you all the information you need to know about this supplement, as well as some top suggestions to get you started. Soon enough, you will see whether it works or not for driving you to achieve your next personal record.

Let’s get started!


What Is Creatine?

First things first, we will need to address just what creatine is. As you probably know, it is a type of supplement used by athletes, but more specifically, it is also a type of chemical naturally produced by the body (specifically, the liver and kidneys), just like with iron, calcium, and vitamin D.

When it comes to the supplement itself, creatine is commonly used by athletes who play sports such as football, baseball, wrestling, lacrosse, and hockey. While it appears that many athletes who participate in anaerobic sports are using this particular chemical, other athletes like runners and swimmers are also popular creatine users; it is especially useful for high-intensity use, e.g. during the final sprint toward the finish line.

How Does Creatine work?

Creatine is distinctive in that it produces creatine phosphate, which then contributes to creating adenosine triphosphate, or ATP. In essence, ATP is involved in delivering energy to the body during high-intensity exercises, as means of helping you keep going, even if you are feeling tired.

In other words, you could say that it is the “final kick” of your exercise regime. It is no wonder, then, that many athletes in endurance and strength-training sports prefer using creatine over other supplements to boost energy and muscle.

What Are The Effects Of Creatine?

There is more to creatine than just creating energy to use during exercise. Here, we highlight some of the other notable effects that it has on the body:

1. Gives A Boost Of Endurance

 Granted, this goes hand-in-hand with energy, but in this case, creatine serves as a great supplement to help you keep going during long, intense workouts. While it is true that many athletes performing anaerobic sports tend to use them, they have also been able to keep at the sport for long periods of time, thereby maximizing the amount of practice they get in every day.

Having higher endurance, then, works in favor of runners, especially those who perform long distance. After all, who would not want to be able to go a mile further from their regular workout, as means of getting better at increasing mileage?

2. Augments Muscle Mass

While long-distance runners might not be very concerned about increasing muscle mass for running, i.e. slimmer forms are more convenient on the joints and legs, making yourself lighter and able to take more pounding on the road, short-distance runners might find creatine useful for bulking up.

In other words, short-distance runners like sprinters and hurdlers require having some sort of muscle on them, as means of driving them quicker and further in a short burst of time.

Every second counts on the clock, so improving fast-twitch muscles will serve them well. That is why performing weight training, along with running practice, is important, so taking creatine to help with both weight training and running workouts will help those enhance their muscle mass in the end.

3. Improves Quality Of Workouts

General as it sounds, this point is specifically about how creatine can enhance not only the amount, but also the effort put into each workout you perform. True, it comes down to the number of reps you do with the barbell to bulk up or the distance covered on your run, but also it comes down to whether each rep, let alone each mile, was consistently good.

After all, some people might choose to slack on consistency during practice, such as taking unnecessarily long breaks between miles or making half the effort on barbell lifting. With creatine, it gives you no excuse to lift harder and run faster, since it provides you that strength and motivation to push yourself further and better.

4. Helps Ameliorate Muscular Dystrophy

On the medical side, creatine has been shown to help lessen the intensity of muscular dystrophy, a condition which can be crippling for those who have it. Studies have shown that taking creatine can help increase muscle mass in patients up to 8-9 percent, which makes a huge difference in combatting it.

5. Can Help With Mental Health

Although more research still needs to be done on this subject, creatine has the potential to assist with reducing problems associated with mental health, including depression.

There are other studies that are looking into creatine’s effects on Parkinson’s disease and even boosting brain power, but more evidence needs to be found in order to confirm them. In either case, it sounds like a promising attempt for creatine to be used outside of the sports realm!

For more information on creatine and its benefits on runners, check out this video here: 

How Do I Take Creatine?

When it comes to taking creatine, it helps to know just how often, let alone how much, you need for your body and lifestyle. Here, we break it down into three, easy tips:

1. Start Small

Of course, it is unwise to load up just when you are starting out, since you do not know how your body will react to it. As a rule of thumb, taking no more than 5 grams of creatine at a time is fair game.

2. Take Creatine In Powdered Form

While liquid form exists, it might be easier for you to control the dosage you take through powdered form. Plus, you can choose to mix it in with whatever drinks you want, without a strange aftertaste to it.

3. Take Creatine Regularly

If you are looking to improve sooner than later, then making it a consistent routine to take creatine is key. Again, limit your amount to 5 grams per day, and keep at it until you start to see the results.

5 Recommend Creatine For Runners

Here are some of our top suggestions for creatine:

1.Creatine Monohydrate Powder Micronized by BulkSupplements (250 grams)

Perfect for both pre and post-workouts, this creatine supplement from Bulk Supplements is especially micronized to dissolve easily in water and liquids for a tasteless, but effect experience. Not only that, but also it is vegan-friendly!


  • Good for pre and post-workouts
  • Is micronized to dissolve easily in liquids.
  • Is vegan-friendly.


  • Side effects might include breaking out.


Bulk Supplements’ creatine was ideal for my long-distance runs; I only took it post-workout, but it works like a charm. Dissolves perfectly in liquid, but my only gripe is that I have noticed more breaking out in the shoulders and back since taking it.

2. BPI Sports Micronized Creatine, Unflavored, 600 Grams

Containing no added sugars or fillers, BPI Sports’ creatine makes for a 100% organic supplement to enjoy taking, all the while having absolutely no taste to distract you from while taking it. It has also been considerably broken down into smaller particles, thereby making it easier for your body to break down quickly.


  • Contains no added sugars or fillers.
  • Has zero taste.
  • Broken down for better absorption.


  • Can take some time for the effects to kick in.


BPI Sports’ creatine touted itself for being 100% natural without added sugars or fillers, which I greatly appreciated. I also tasted nothing when taking it, so that was a plus. However, it takes a while for the effects to kick in, which I wished could be sooner.

3. Optimum Nutrition Creatine Powder, Unflavored, 600g

Besides increasing energy levels and endurance, Optimum Nutrition’s creatine powder also minimizes protein breakdown, which means more prolonged periods of workouts. It is made from CreaPure Creatine, an ingredient which is sure to help you get the results that you want in no time.


  • Increases energy levels and endurance.
  • Minimizes protein breakdown.
  • Made from CreaPure Creatine for faster results.


  • Has a slight taste to it.


Optimum Nutrition’s creatine powder did a decent job of keeping my energy levels up over several hours, although I did not really like the metallic taste when taking it.

4. MuscleTech Platinum 100% Creatine, Ultra-Pure Micronized Creatine Powder, Unflavored, 0.88 Pounds (400 Grams)

Consisting of creatine monohydrate, Muscle Tech’s creatine powder takes this concentrated ingredient and turns it into the most-optimal energy booster for your body’s needs. For those who want quick results, this specific supplement has been tested to create 6 pounds of muscle in 6 weeks, all the while improving recovery time.


  • Has creatine monohydrate for an optimal energy booster.
  • Creates 6 pounds of muscle in 6 weeks.
  • Improves recovery time.


  • Side effects include diarrhea.


I found Muscle Tech to be quite good, especially when it came to not only helping me gain 2 pounds of muscle in 2 ½ weeks, but also enhancing my recovery time between workouts, so that I could get back to it the following day. I admit, I do not like how it gives me an upset stomach afterwards.

5. Cellucor, COR-Performance Creatine V2, Unflavored, 72 Servings

With its tasteless flavor, COR-Performance’s creatine is ideal for mixing into pre-workout and amino-recovery drinks for a long-lasting effect on strength and endurance.

Not only that, but also it optimizes lean muscle growth, so that if you are a long-distance runner, you do not have to worry about bulking up instead. COR-Performance also offers a 30-day back guarantee, as means of providing excellent customer service to you.


  • Has no taste to it.
  • Perfect for mixing into pre-workout and amino-recovery drinks.
  • Optimizes lean muscle growth.
  • Offers a 30-day back guarantee.


  • Can be difficult to scoop and mix.


COR-Performance’s creatine turned out to be a fairly-good investment, especially in its tastelessness that made it convenient for me to mix into any type of drink I wanted. Within a few weeks, I started seeing some results with lean muscle growth, which I am happy about. However, I have found it difficult to dissolve into my drinks, which could be improved on.

Winner Of The Roundup

All in all, the winner of this roundup would have to go to Creatine Monohydrate Powder Micronized by BulkSupplements (250 grams) (#1). Besides being incredibly easy to dissolve in just about any drink you want, it is also excellent for both pre and post workouts so that you can achieve all-around success in your energy, endurance, and muscle-building career. It is also vegan-friendly and while side effects might include breaking out, it is only in mild form.

We wish you the best of success in finding the best creatine supplement for your running workout. If you have any suggestions or comments, we would love to hear from you down below! Share this article with your friends and family to spread the word about exercise!


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