Pre-Workout Supplement for Running: Does it Work? What’s the Risk?

Have you ever wondered if you should use coffee, green tea or another pre-workout supplement before running to take your energy level from zero to hero?

Ok you might not believe it’s going to have that dramatic of an impact, but we’ve all seen how it “gives you wings”? Right?! So if you’ve been curious, but cautious (great job), let’s break it down today.

My personal opinions aside, the truth is they work.

But like anything you use all the time, you may not feel the effects as much as you’d like due to a normalcy effect (i.e. you need more for that same original buzz). It’s why people go from a daily cup of coffee to multiple espresso shots.

 

Pre-Workout Supplements for Running

For better or worse, I set out to do the research and to be a guinea pig.

Should You Use Coffee Pre-Run?

As much as I love running and I love sharing it all with you, I do not love coffee so I simply could not test it out no matter the reported benefits!

Instead, I tried a few different supplements which I will share, but knowing that coffee pumps through many of your veins I like this quote from Tina Muir who went from being a non-coffee drinker to a new lover of the brew:

“I notice that when I have had coffee, during my workouts I can control my thoughts a lot more, and feel clearer.

A word of caution though, caffeine is not going to be a great idea for intervals or fartlek workouts as your pace and heart rate is changing too much. And… I noticed for the first few months I had to take the coffee 3 hours before I was going to run. {hello bathroom breaks}”

Coffee isn’t the only pre-workout supplement, though it tends to be reported on the most in scientific studies.

Pre-Workout Supplements Besides Coffee

For those non-coffee drinkers like myself, I’m happy to say there are other natural alternatives that have the same effects. In fact, one zero calorie option from Celsius combines many of the most well known ingredients:

• Green Tea Extract
• Guarana Seed Extract (a caffeine source)
• Vitamin B (energy production and adrenal support, often low in endurance athletes)

Could a pre-run drink help you go farther or faster? Find out! #runchat Click To Tweet

Another that I’ve recommended to my runners for many years now is Vega Sport Pre-Workout Energizer. I use roughly a 1/2 serving of any brand before weekend long runs and when runs start to get way up in the 20 mile range, instead of drinking it before the run I’ll put it in my water bottle to sip throughout the run.

• Rhodiola (reduce stress, fatigue and weakness)
• Yerba Mate (caffeine)
• Ginseng (used in Herbal Medicine to help enhance physical capacity)

After coming back from knee surgery and being in my mid-thirties, I suddenly found I could use a little more pep than the Vega provided.

So I use the same method of a little before and sipping throughout my long run with:

• Celisus  – zero sugar, 200 mg of caffeine. Again I RARELY ever have caffeine so just drinking some of this before a run is a great boost for me. Even on a 20 miler between sipping before and during I’m only taking in 1/2 the serving.
• Volo Vitamins Energy – I love this option because of the B12 and Vitamin C and D…all things I need and I’m getting them as part of my boost!

I’m obviously all about the sticks you can add to a bottle and these things tend to last me a good long while, since I use sparingly. BONUS because by using less, I get a major boost on long runs and race day.

A few others that aren’t energy based, but can work as pre-workout:

• Essential Amino Acids – especially for long runs, this is a good way to help ensure you are maintaining muscle mass instead of using muscles for fuel
• Creatine – a small amount is good before lifting to help build muscle and yes, it’s totally safe. It often gets confused with people who took steroids. Creatine is a form of magnesium.

Benefits of Pre Run Supplements

Should I take a pre-workout before cardio? Should I use pre-workout supplements before running? Is a pre-workout bad for your heart?

All valid questions, which made me want to dig in because I for many years I didn’t want to use any kind of pre-workout.

The benefits based in science are what keep many athletes coming back to the legal performance enhancer of caffeine and herbal based energy supplements for pre-workout!

So does  a pre-workout help? Science says it helps with the following:

• Reduced perceived effort
• Greater usage of fat as energy source
• Improved muscle gains
• Increased muscle endurance
• Improved respiratory fitness
• Up to 30% increase in metabolism

As stated by sports nutritionist Drew Price to Men’s Health,

“Caffeine {or it’s herbal counter parts above} reduces levels of perceived effort so you can train harder. It improves your body’s ability to use fatty acids for energy, conserving carb stores and delaying fatigue.”

All of these things mean that you might be able to increase your endurance or intensity, which leads to greater training gains. I often find the biggest gain is the little mental boost I get from running a bit farther or nailing a faster past.

Side Effects of Pre-Workout Supplements

For those who are sensitive to caffeine (myself included) definitely start out with a smaller dose. I never use a full dose and that’s partially because I don’t drink any caffeine on a regular basis, so it takes just a little for me to get the effects.

You MUST test out how it makes you feel before you head out for a big workout.

• Can cause your digestion to get moving (aka runner’s trots)
• Can cause your heart beat to increase, feeling jitters or overly anxious as your pumping it through your body faster due to running.
• Many energy drinks have a ton of sugar, which we know will cause other issues
• Used to push your workout too far is going to lead to exhaustion

While the herbal supplements have less of the digestive impact of coffee, it’s still important to test out how it will effect your need for a bathroom! (Here are a few caffeine free energy boosters while we are at it…)

Can You Use Pre-Workout Supplements All the Time?

Here’s where I think a lot of people fall down on the job. They see it’s good and start using the same amount of the same thing before every single workout and as noted above, they stop seeing results because they body will adapt.

I choose not to use it before every workout.

Why? I don’t want to get accustomed to the effects (i.e. the friend who now needs 3 cups of coffee instead of one) and I want to be sure I know how the run feels without any boost.

I think it’s really important to be in tune with your body. That added energy boost can allow you to get over the hump without realizing that you might actually be pushing too far.

If I’ve been running all week without any kind of energy boost and then I add a partial serving  before my long run, it gives me just enough to help make it farther…but not so much that I am allowing myself to over do it.

Pushing too hard in any run is going to hinder your other workouts.I’ve settled in to only using it once per week prior to my long runs.

I like the extra boost it gives me to put in a few more miles!

David on the other hand is loving it prior to every mountain bike ride because he definitely notices a difference in having the stamina to climb. Again, he also doesn’t drink coffee during the week, but probably has a pretty steady Mountain Dew a day diet, so he doesn’t get any weird side effects from suddenly upping the energy.

When to take a pre-workout?

In general, it’s stated that within about 10 minutes you’ll start to get the benefits of a pre-workout and most are going to peak around 45 minutes. Now, this depends on how quickly you metabolize caffeine.

How long does pre-workout last? Roughly the same as drinking coffee or taking any caffeine, it can stay in circulating in your body for up to 6 hours. That’s why it’s recommended you cut it off in the afternoon to ensure it doesn’t interfere with sleep.

Do you use a pre-run supplement?

Am I the only non-coffee drinking runner?!

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