Runners know the importance of year-round proper diet and nutrition, especially when they’re focused on training. As running breaks down and builds up our bodies, even the most dedicated of meal planners can miss a few nutrients. That’s where supplements come in.
There are many questionable products out there, and the internet is home to a lot of empty promises when it comes to products to improve running. However, there are also many supplements out there that are scientifically proven to help runners maximize vitamins and nutrients, lubricate overused joints, and oxygenate hungry muscles.
Gut Health
A healthy gut is crucial for healthy running. Probiotics can support a balanced microbiome (the healthy bacteria in your esophagus, stomach, small intestine, large intestine, and other parts of your GI tract). Studies have shown that when your microbiome is balanced, runners see:
- More regulated metabolism, which means you are maximizing the nutrients, minerals, and energy you get from your pre-and post-run meals.
- Better fat storage, which can help you with the extra push you need on your long runs.
- Higher levels of mood and energy, important for staying motivated.
- Reduced gas and bloating that can often accompany a high cardio diet that some runners stick to for energy.
Poor gut health can be linked to increased susceptibility to asthma, obesity and even arthritis — all of which can hurt your running comfort, endurance, and speed.
Bone Strength
Running has been shown to slow the rate of osteoporosis, which affects about 44 million people in the United States. However, in order for running to help support your bones in the long run, you need to help protect them right now.
- Fish oil supplements can relieve inflammation, which can ease achy joints often overused by runners, like toes, knees, and hips.
- Taking glucosamine supplements is like using WD40 on your bones and joints. This cartilage-based supplement can both build up bone lubrication and ease inflamed joints.
- Vitamin D and calcium combined can help strengthen bones. Vitamin D helps you absorb calcium, which is the foundation for strong, healthy bones.
- Boost bone metabolism, the continual cycle of bone growth, with vitamin K supplements.
The latest research shows that running itself help improve bone strength. The more you do right now to protect your bone density, the better your chances of having healthy bones well into retirement and beyond. In other words, there’s no time like the present to get started.
Endurance Boost
Running is an endurance sport, one where you often compete more against yourself than others. Building up speed and distance takes a fair amount of time and careful planning. You can enhance your endurance the healthy way by:
- Taking iron supplements to help you overcome a decline in performance or a plateau in motivation and interest.
- Trying a chlorophyll supplement for its ability to oxygenate hungry muscles by building red blood cells.
- Using B vitamins to help metabolize food and nutrients more effectively so you maximize food’s ability to fuel your run.
- Tart cherry extract has been shown to reduce inflammation during an endurance event. It’s a day-of supplement more than a daily one.
Focusing on building stamina is critical to runners trying to improve their performance. Taking supplements either daily or before a run can often help you push a little harder and longer.
Every type of runner, from the marathoner to the jogging stroller, the sprinter to the Tough Mudder, can benefit from trying scientifically proven supplements to help improve their endurance, recover quicker and prevent injury. However, be sure to explore supplements at the right time — which is not before a big race or starting a new training plan. Test out what works for you and leave behind what doesn’t — and remember every runner is different.
Author: Justin Bennett