Should You Take Pre-Workout Before Running? Pros, Cons, and Alternatives

Can You Drink Pre Workout Before Running?

Many runners turn to pre-workout supplements to give them an extra edge on race day or tough workouts. Pre-workout drink mixes claim to boost energy, endurance, focus, and performance. But is taking pre-workout before running actually beneficial or safe?

While pre-workout supplements may provide a temporary energizing effect, they come with some potential downsides. Let's dive into the pros and cons of using pre-workout drinks for runners.

What's in Pre-Workout Drinks?

Pre-workout supplements typically contain a blend of ingredients like:

• Caffeine
• Amino acids like creatine or BCAAs
• Nitrates
• Vitamins and minerals
• Herbal stimulants like yerba mate or guarana
• Beta-alanine
• Betaine
• Carnitine

These compounds are intended to give you more energy, strength, endurance, and mental focus for powering through tough workouts and races. The main active ingredients in most pre-workouts are caffeine and creatine.

Potential Benefits of Pre-Workout for Runners

There are some potential advantages associated with taking pre-workout before running:

Increased Energy and Endurance

Thanks to caffeine and other stimulants, pre-workout can make you feel more energized and delay fatigue during lengthy runs. One study found runners could exercise significantly longer after taking pre-workout with caffeine.

Improved Mental Focus

Many pre-workouts include amino acids like tyrosine to sharpen focus and concentration. This can help you stay mentally engaged during challenging workouts.

Muscle Force and Power

Pre-workout supplements like creatine may enhance muscle strength, power, and contraction speed. For runners, this can translate to a faster pace and sprint.

Better Race Day Performance

Evidence suggests pre-workout supplementation may improve anaerobic running capacity and time trial performance in trained athletes.

Potential Downsides of Pre-Workout for Runners

Despite the possible benefits, there are also some potential drawbacks to consider with pre-workout drinks for runners:

Contains Unnecessary Calories and Sugar

Most pre-workout drinks contain calories from carbohydrates and added sugars like sucrose, glucose, maltodextrin, etc. Consuming extra calories right before running can cause stomach upset.

Risk of Dehydration

Caffeine has a mild diuretic effect, meaning it increases water loss through urine. This can exacerbate dehydration, especially in hot weather. Pre-workouts also make you sweat more.

GI Distress

Some runners experience nausea, cramps, or diarrhea from taking pre-workout too soon before running due to ingredients like caffeine, creatine, and beta-alanine.

Masks Overtraining

While pre-workout may boost your running temporarily, relying on it too often can mask symptoms of overtraining and inadequate recovery.

Tolerance Builds With Regular Use

Over time, your body adapts to pre-workout ingredients like caffeine, diminishing its effects. This can lead to continually upping your dose to chase benefits.

Not Legal for Competitive Athletes

Caffeine and other pre-workout components may be banned substances for competitive runners. Taking them could lead to disqualification.

Safety Concerns With Pre-Workout Drinks

Besides the potential drawbacks, pre-workout supplements also have some safety concerns to be aware of:

• High caffeine content can cause jitters, anxiety, headaches, insomnia, etc.
• May interact with medications for diabetes, high blood pressure, depression, etc.
• Under-studied herbal stimulants may have unknown side effects.
• Overuse can lead to caffeine dependency.
• Risk of banned substances not listed on the label.
• FDA does not regulate supplements for safety or purity.

Speak to your doctor before taking pre-workout regularly, especially if you have any medical conditions or take prescription medications.

Healthier Alternatives to Pre-Workout Drinks

Rather than turning to pre-workout supplements, fuel your running performance with these healthier and safer alternatives:

Coffee or Tea

A cup of coffee or tea before your run provides a modest dose of caffeine to energize you without unnecessary additives. Green tea also delivers antioxidants.

Beetroot Juice

Drinking beetroot juice 2-3 hours before running may enhance endurance, increase oxygen use efficiency, and decrease mile times, research shows.

Citrulline

This amino acid boosts nitric oxide levels, enhancing blood flow and oxygen delivery to muscles which can improve endurance.

Whole Foods

Eat a balanced meal 3-4 hours pre-run containing healthy carbs, protein, and fat. Sweet potatoes, oatmeal, bananas, nuts, eggs, etc. provide natural fuel.

Hydration

Drink plenty of fluids before, during, and after runs to stay hydrated. Water is best, but coconut water and diluted juice can help replenish electrolytes.

Good Sleep

Prioritize sleep consistently, as this is when your body adapts to training and produces vital hormones for recovery and performance.

When to Take Pre-Workout for Running

If you do choose to take pre-workout supplements, timing is key. Take pre-workout 30-60 minutes before your run or race.

This gives you time to begin absorbing and experiencing the effects so you feel focused and energized when you start running. It also reduces the risk of GI issues that can occur if you take pre-workout right before hitting the road or track.

Morning Runs

For morning runs, take your pre-workout supplement as soon as you wake up. Then fuel up with a light snack like a banana prior to lacing up.

Evening Runs

If running later in the day, take your pre-workout in the late afternoon or early evening. Be sure to leave enough time before bed to avoid sleep disruption from stimulants.

Long Runs or Races

For endurance runs over 60-90 minutes or races, you may take a smaller dose of pre-workout before your run and bring a portion with you to take later in the workout when you start to feel fatigued. However, test this in training first.

Pre-Workout Alternatives For Race Day

While daily training runs generally don't require supplementation, race days are different. Here are some pre-workout alternatives to try before a big race:

Caffeinated Gel

Gels that contain caffeine can give you an energy boost without heavy liquids sloshing in your stomach. Take it 30-45 minutes pre-race.

Banana and Almond Butter

This provides potassium for muscle function along with healthy fats and protein for sustained energy.

Oatmeal with Berries

Carbs from oats plus antioxidants from berries make a perfect pre-race breakfast a few hours before your start time.

Beet Juice

Some research has found beet juice shots improve running performance when taken 2-3 hours before racing.

Coffee

A cup of joe 30-60 minutes before your start provides a caffeine kick to help you feel alert and energized at the start line.

The Bottom Line

While pre-workout supplements may provide a temporary energy boost, they aren't essential or even necessarily beneficial for running performance. Whole foods, proper hydration, sleep, and smart training provide healthier fuel for runners.

Rather than pre-workout drinks, focus on honing your fitness, strength, and running economy. Address any areas of weakness holding you back vs. relying on supplements. This will lead to more sustainable race day results.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.