Is Creatine Good for Runners? How to Choose Creatine for Runners?

Although creatine is often associated with improving strength and endurance in high-intensity activities, recent research shows it may also support running performance, particularly in interval endurance training or situations that require frequent speed changes. So, how do you choose the right creatine for runners, and can it offer long-term advantages? Let's explore in detail below.

About Creatine

Creatine is a natural energy source that helps muscles contract and maintain activity, especially during exercise.

About half of the creatine in your body comes from foods like red meat, seafood, and dairy, while the rest is naturally produced by the liver, kidneys, and pancreas. Creatine is also available in supplement form, including powder, pills, liquid, and energy bars.

Creatine offers various health and athletic performance benefits, particularly for those involved in high-intensity physical activities. Research shows that creatine [1]:

• Support strength and muscle development.
• Assist with performance during high-intensity workouts.
• Help reduce cramps and muscle or bone discomfort.
• Support cognitive function, particularly in older adults.
• Contribute to healthier-looking skin by supporting firmness and elasticity.
• Help maintain muscle and bone health as the body ages.. 

With its significant benefits in boosting strength, improving performance, and may help lower the chance of injury, it’s no surprise that athletes, especially runners, are interested in creatine.

Supplementing with creatine can help runners enhance recovery, increase endurance, and sustain energy throughout long runs. So, why is creatine important for runners?

Is Creatine Good for Runners?

Enhance Strength

Creatine is widely known for its ability to improve strength, particularly in short-duration, high-intensity activities — a benefit that can support runners during sprints or when performing strength training exercises that complement endurance training.

According to research, “supplementation consistently demonstrates the ability to enlarge the pool of intracellular creatine, leading to an amplification of the cell’s ability to resynthesize adenosine triphosphate.” 

– Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations (Wax et al., 2021).

This increase in ATP resynthesis is directly related to performance outcomes such as “increases in maximal strength (low-speed strength), maximal work output, [and] power production (high-speed strength)” [2].

To make it easier to understand, imagine the moment you start running — your body needs a quick burst of energy to push off and accelerate during the first few seconds. That’s when ATP is called into action.

However, the amount of ATP stored in your muscles is quite limited, only enough to last for a few seconds. After that, without creatine, your body has to switch to other energy-producing processes — which are slower.

Supplemental creatine has been shown to assist the body in regenerating ATP more efficiently, giving you an extra supply of “instant energy.” As a result, you can run more explosively, accelerate more smoothly, or power up hills with less fatigue early on.

For runners, especially sprinters or those training with interval methods, improving strength and power can help enhance acceleration, run uphill more efficiently, and improve neuromuscular transmission [2].

Endurance Performance

According to Forbes et al. (2023), creatine is an effective supplement for high-intensity, short-duration activities [3].

While creatine is often known for enhancing strength and performance in high-intensity activities, recent studies suggest it may also provide benefits for runners, particularly in interval endurance training.

Specifically, creatine may help improve endurance time before exhaustion, especially in short runs of around 3 minutes or real-life competitive situations — where moderate-intensity running alternates with quick sprints [3].

This benefit may stem from creatine’s ability to increase muscle glycogen stores and improve force generation by influencing calcium ion activity — a key factor in muscle contraction (Forbes et al., 2023).

In other words, for runners — particularly those who frequently train or compete with fluctuating paces — creatine can help sustain performance longer and improve recovery between sprints.

More and more studies show that creatine can support endurance performance through several biological mechanisms: increasing phosphocreatine (PCr) and glycogen reserves, regulating calcium ion activity and force production, easing oxidative stress and inflammation, supporting ATP transport from mitochondria to sites of use, enhancing H⁺ ion buffering capacity, and possibly influencing mitochondrial biogenesis, oxygen utilization, and ventilatory thresholds [3].

However, one drawback is that creatine may increase body mass, which is not ideal for weight-bearing endurance sports like running. Overall, research findings are still not unanimous, but creatine continues to show potential in supporting speed variability and breaking through to the finish line [2].

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Is Creatine Legal for Runners Athletes?

Creatine is legal for runners, as it is not banned under anti-doping regulations. This natural compound is produced in the body from amino acids and can also be obtained through food or dietary supplements.

Creatine is best known for supporting energy production during high-intensity, short-duration efforts — such as sprints or acceleration phases in running.

However, its effects can vary from person to person, and not every athlete may experience the same level of benefit from supplementation. While creatine may contribute positively to performance in some cases, consistent and well-structured training remains the most critical factor in improving athletic outcomes .

Risks and Side Effects Runners Need to Be Aware of

The typical creatine dosage is 3-5g per day. Over-supplementation may lead to increased creatinine levels, which are excreted through urine (Naderi et al., 2016).

Creatine has the ability to improve athletic performance by increasing creatine stores in muscles, helping with activities that require explosive strength in short durations (under 30 seconds). However, its effectiveness is not uniform and depends on the training regimen.

Creatine can be used to correct rare creatine deficiencies, supplemented through food or supplements.

Studies show that creatine is safe for long-term use (up to 4 years), but some individuals may experience water retention, swelling, or temporary weight gain (2-5 pounds). Additionally, there is a risk of cramps or compartment syndrome.

Athletes should exercise caution when using creatine due to the risk of contaminants in supplement products.

How Do Runners Take Creatine?

Trainer Jeff Cavaliere explains that creatine is not a steroid, although it helps significantly increase strength and muscle mass through a completely different mechanism.*

Creatine works by regenerating ATP (muscle energy source) faster, allowing athletes to perform more repetitions in each workout.

Additionally, creatine helps retain water in muscle cells, creating a favorable environment for muscle growth. Jeff emphasizes that creatine is one of the safest supplements, even for teenagers, and there is no need for "cycling" when using it.*

As for dosage, those with lighter body weight can use 3–5g per day. Creatine monohydrate is the most common and economical form, while creatine HCl is better absorbed and can be taken at a lower dose (2–3g per day). The "loading" phase (rapid intake during the first few days) is not required if taken consistently every day.*

On Reddit, a user named tiegettingtighter raised a common question among runners: Should creatine be used for mid-distance running, like 5K or 10K, given that it may cause water retention and slight weight gain? The post quickly drew responses from both beginners and experienced runners in the community.*

User nomadrunner1 replied by explaining that creatine is a natural compound already found in the body and in certain foods. He noted that supplementing with creatine may help with speed, recovery, and performance during high-intensity workouts.

He also pointed out that there’s no need for a “loading phase,” and that a simple, affordable creatine monohydrate is more than sufficient.*

Another user, wsparkey, agreed and added that creatine may support not only physical performance but also cognitive function. He highlighted its potential benefits in explosive movements like sprints, accelerations, and weight training — all of which play a valuable role in a well-rounded endurance training plan.*

A user named David K. Kim shared his experience with a creatine supplement in an Amazon review, noting that the pills gave him a great muscle pump during workouts and boosted his energy levels while training. He began with a loading phase and later transitioned to a daily maintenance dose of 5 grams.*

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How to Choose Suitable Creatine Supplements for Runners?

Before considering any supplements, ensure you have a solid foundation in:

• Proper nutrition
• A consistent training plan
• Sufficient sleep and stress management
• Adequate hydration

If your nutrition plan is not adequately providing essential nutrients, or your training schedule is inconsistent and not following proper methods, using creatine as a supplement will not yield optimal benefits.

There are many forms of creatine available in the market, but creatine monohydrate is the most researched, effective, safe, and economical option.

Forms include:

• Powder (can be mixed with water, smoothies, or meals)
• Capsules

The typical creatine dosage is 3-5g per day [4].

When selecting a best creatine supplement, especially if you are a runner, it is essential to prioritize products that have been third-party tested, such as NSF Certified for Sport or Informed Sport/Informed Choice, to ensure purity, accurate dosing, and no banned substances.

Conclusion

Creatine is not only for bodybuilders – it can also help runners increase strength, improve recovery, and enhance performance in high-intensity workouts. While its effectiveness may vary from person to person, choosing the right type of creatine, using the correct dosage, and ensuring a solid nutritional foundation will help runners maximize the benefits creatine offers.