Running Supplements for Pre-Run and Recovery

Whether you're training for a 10K personal best or preparing for your next marathon, the right running supplements can help you support your body to go the distance. Designed to support endurance, speed up recovery time and fuel your training plans, running supplements are an important part of prep for runners of all levels looking to improve their performance and stay in peak condition.

Best Supplements for Runners

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 just starting out or you're a seasoned marathoner, you should consider the following running supplements as part of your training programme.

Running Supplement	Up to 10K	Up to Half Marathon	Up to Marathon	Key Benefit
Protein Powder	✓ Post-run recovery and muscle support	✓ Post-run recovery	✓ Post-run recovery	Rebuilds muscle and supports recovery
Beta-Alanine	✓ Delays fatigue in speed work	– Less essential	– Less essential	Buffers lactic acid for short bursts of effort
L-Carnitine	✓ Fat metabolism and endurance	✓ Energy support	– Less commonly used	Enhances fat utilisation and reduces fatigue
BCAAs	✓ Muscle recovery after high intensity intervals	✓ Recovery support	– Optional with protein intake	Reduces muscle breakdown, aids repair
Zinc & Magnesium	✓ Muscle function and post-run recovery	✓ Energy metabolism	✓ Supports sleep and post-run recovery	Reduces cramps, supports sleep, muscle and energy balance
Beetroot	– Optional	✓ Boosts stamina	✓ Oxygen delivery for long runs	Improves blood flow and endurance
Electrolytes	– Optional (good on hot days)	✓ Hydration and cramp prevention	✓ Essential for long runs	Maintains fluid balance and improves muscle function
Omega-3 Fatty Acids	– Optional	✓ Joint, muscle and heart support	✓ Reduces post-run soreness	Anti-inflammatory, supports joints and post-run recovery
Iron	– Only if deficient	✓ Supports oxygen transport	✓ Essential for endurance athletes	Prevents fatigue from low iron stores
Glutamine	– Optional	✓ Post-run recovery and immune support	✓ Post-run recovery and immune support	Helps repair muscles and supports immunity
Ashwagandha	– Optional	✓ Adaptogen for endurance	✓ Manages training stress	Supports energy, endurance and post-run recovery
Multivitamins	✓ General wellness	✓ Fills micronutrient gaps	✓ Supports long-term performance	Maintains overall health, wellness and performance
Calcium	– Optional	– Useful if deficient	✓ Aids bone strength	Supports bone density and muscle contraction
Vitamin C	– Optional	– Optional pre-run	✓ Tendon and ligament support	Prevents injuries

Our in-house experts have carefully selected the best running supplement brands to support your fitness journey. Choose from trusted brands such as Designs for Sport, Pure Encapsulations, and Seeking Health, who supply vitamins and supplements backed by healthcare professionals.

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