Similarly to using sports supplements to enhance athletic performance, running supplements can play a key part in supporting runners at every level. Whether you're working up to a 10k, need supplements for half marathon training or you're a seasoned marathoner, our experts recommend you consider the following as part of your training programme.
|
Running Supplement |
Up to 10K |
Up to Half Marathon |
Up to Marathon |
Key Benefit |
|
✓ Post-run recovery and muscle support |
✓ Post-run recovery |
✓ Post-run recovery |
Rebuilds muscle and supports recovery |
|
|
✓ Delays fatigue in speed work |
– Less essential |
– Less essential |
Buffers lactic acid for short bursts of effort |
|
|
✓ Fat metabolism and endurance |
✓ Energy support |
– Less commonly used |
Enhances fat utilisation and reduces fatigue |
|
|
✓ Muscle recovery after high intensity intervals |
✓ Recovery support |
– Optional with protein intake |
Reduces muscle breakdown, aids repair |
|
|
✓ Muscle function and post-run recovery |
✓ Energy metabolism |
✓ Supports sleep and post-run recovery |
Reduces cramps, supports sleep, muscle and energy balance |
|
|
– Optional |
✓ Boosts stamina |
✓ Oxygen delivery for long runs |
Improves blood flow and endurance |
|
|
– Optional (good on hot days) |
✓ Hydration and cramp prevention |
✓ Essential for long runs |
Maintains fluid balance and improves muscle function |
|
|
– Optional |
✓ Joint, muscle and heart support |
✓ Reduces post-run soreness |
Anti-inflammatory, supports joints and post-run recovery |
|
|
– Only if deficient |
✓ Supports oxygen transport |
✓ Essential for endurance athletes |
Prevents fatigue from low iron stores |
|
|
– Optional |
✓ Post-run recovery and immune support |
✓ Post-run recovery and immune support |
Helps repair muscles and supports immunity |
|
|
– Optional |
✓ Adaptogen for endurance |
✓ Manages training stress |
Supports energy, endurance and post-run recovery |
|
|
✓ General wellness |
✓ Fills micronutrient gaps |
✓ Supports long-term performance |
Maintains overall health, wellness and performance |
|
|
– Optional |
– Useful if deficient |
✓ Aids bone strength |
Supports bone density and muscle contraction |
|
|
– Optional |
– Optional pre-run |
✓ Tendon and ligament support |
Prevents injuries |
What supplements should I take for marathon training?
For marathon training specifically, you want supplements that support endurance, recovery, hydration, muscle repair, immune function and long-term running performance. Key supplements include protein powder for post-run muscle repair, beetroot for stamina, electrolytes for hydration, iron for oxygen transport, omega-3s for inflammation, zinc and magnesium for recovery and sleep, glutamine for immune support, and multivitamins to cover nutrient gaps. Use the table above to see additional optional supplements which can help you perform better too.
What supplements should I take during a half marathon?
Generally, any key supplements would have been taken as a build up during your half marathon training, and wouldn’t be taken during your run. However, energy gels and electrolytes are recommended for endurance events like marathons and half marathons, to maintain energy and hydration levels.
What supplements help with running recovery?
Post-run recovery is critical for progress, performance and injury prevention, especially for distance runners. Our experts recommend supplements which focus on recovery, reducing inflammation, repairing muscles, replenishing nutrients and supporting immune health.
Popular recovery supplements include:
-
Whey or plant-based protein – to aid muscle repair and rebuild muscle tissue after long runs. We recommend this grass-fed whey protein from Mother Earth Labs
-
Branched-Chain Amino Acids (BCAAs) – to help reduce muscle soreness and support faster recovery
-
Magnesium – to support muscle relaxation, reduces cramps and improve sleep quality after your run
-
Omega-3 fatty acids – to reduce inflammation and support joint health
-
Glutamine – to support immune recovery, especially after intense training runs
-
Curcumin (from turmeric) – natural anti-inflammatory that may reduce muscle soreness
-
Collagen – which may support connective tissue and improve joint resilience
Expert tip - timing matters: Our experts recommend taking protein and amino acids within 30-60 minutes post-run for best results. Hydration and whole foods also play a key role, so use supplements to complement your recovery, not replace good nutrition.
Our in-house experts have carefully selected the best running supplements to support your running journey. Choose from trusted brands such as Designs for Sport, Ancient and Brave and Seeking Health, who supply vitamins and supplements backed by healthcare professionals.