Should You Take Pre-Workout Supplements Before Running?

The Benefits and Risks of Taking Pre-Workout Before Running

Pre-workout supplements have become increasingly popular among runners looking to boost their performance. These supplements often contain ingredients like caffeine, creatine, amino acids, and beta-alanine. While pre-workout can provide benefits, experts warn about potential risks, especially when taken incorrectly. So should you take pre-workout before running?

How Pre-Workout Can Help Runners

Here are some of the potential benefits of taking pre-workout before a run:

• Increased energy and reduced fatigue - Caffeine is a key ingredient that enhances alertness and stamina.
• Better endurance - Citrulline malate, amino acids, and B vitamins may delay muscle fatigue.
• Improved power and strength - Creatine provides muscles with more energy to power through tough miles.
• Heightened mental focus - Tyrosine, phenylalanine, and vitamins sharpen concentration for the run.
• Faster muscle recovery - Added electrolytes like sodium and magnesium replenish what's lost in sweat.

Potential Downsides of Pre-Workout for Runners

However, pre-workout supplements also come with some risks and drawbacks:

• Upset stomach - Concentrated doses can irritate the gut, especially if taken without enough water.
• Energy crash - Highs and lows from stimulants like caffeine can leave you drained later.
• Dehydration - Diuretic ingredients lead to fluid and electrolyte loss through sweating.
• Insomnia - Taking pre-workout too late in the day can disrupt sleep due to stimulants.
• Tolerance build-up - Effects diminish over time as your body gets used to ingredients.
• Unsafe doses - Proprietary blends make it hard to tell exact amounts of each ingredient.

Key Considerations Before Using Pre-Workout for Running

Keep the following factors in mind when deciding whether to use a pre-workout supplement:

Your Goals

Pre-workout makes the most sense for runners focused on boosting high-intensity speed and endurance, such as training for a marathon or faster 5K time.

Ingredients

Check that the product contains proven ergogenic aids for running like caffeine, citrulline malate, creatine, and/or carbohydrates. Avoid pre-workouts with undisclosed proprietary blends.

Timing

Take pre-workout 30-60 minutes before your run so you feel the benefits during your workout without keeping you up at night.

Your Caffeine Tolerance

If you're sensitive to stimulants, start with half a serving to assess your tolerance. Or choose a lower-stim product.

Hydration Needs

Be sure to drink plenty of fluids before, during, and after running when using pre-workout to avoid dehydration.

Overall Diet

Pre-workout supplements your normal nutrition and fueling. Eat a carbohydrate-rich meal 1-2 hours before running and properly refuel afterward.

Best Practices for Using Pre-Workout Safely

Follow these tips to use pre-workout supplements as safely as possible:

Read the Label

Review ingredients and suggested use. Look for banned substances. Avoid products with excessive caffeine or stimulants.

Start Low, Go Slow

Begin with half a serving to gauge effects, especially if youre new to pre-workout or stimulant-sensitive. Increase cautiously over time if desired.

Don't Exceed Recommended Doses

Stick within the suggested serving size and daily limit. More is not better with pre-workout supplements.

Assess Effects

Pay attention to how the supplement makes you feel before, during, and after running. Stop using if you experience any worrying symptoms.

Drink Plenty of Fluids

Stay well hydrated before, during, after to counteract sweating and any diuretic effects.

Use Sparingly

Limit pre-workout to key challenging workouts where you really need a boost to avoid building tolerance.

Don't Double Up

Pick one supplement at a time and avoid stacking multiple pre-workouts or stimulants.

Watch the Clock

Don't take pre-workout too late in the day - caffeine can hamper sleep. Stop use at least 6 hours before bedtime.

The Top 5 Pre-Workouts for Runners

Here are 5 of the top-rated pre-workout supplements specifically tailored for runners:

1. MAV Nutrition PreRun

Contains carbohydrates, citrulline malate, and just enough caffeine for runners. No proprietary blends.

2. Genius Pre

Uses CarnoSyn beta-alanine to boost power endurance. Includes electrolytes and zero artificial ingredients.

3. RSP Endurance Run

Formulated with amino acids and electrolytes to enhance hydration and delay fatigue when running.

4. Nutrex Outlift Amped

One of the more stimulant-powered pre-workouts with 350mg caffeine plus yohimbine and synephrine.

5. Transparent Labs Bulk Pre-Workout

Uses creatine monohydrate, beta-alanine, citrulline, arginine, and caffeine in an all-natural formula.

Should You Take Pre-Workout Before Running?

Here are some final guidelines on whether pre-workout makes sense for your running training:

Avoid It If:

• You are new to running or doing low/moderate intensity workouts
• You have anxiety, heart issues, or sleep problems sensitive to stimulants
• You dislike the tingling skin sensation from niacin or beta-alanine
• You run first thing in the morning and don't want disrupted sleep

Consider It If:

• You often run out of steam before completing your full planned mileage
• Your running performance has plateaued and you need an edge
• You struggle with motivation and need an energy boost to get out the door
• You are training for a race or chasing a tough new PR

The bottom line is pre-workout can benefit performance significantly for some runners when used strategically. But proceed with caution, assess your individual response, and don't make it an everyday habit.

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.