3 Ways Creatine Makes You a Better Runner
Running does a body good. It’s simple, it’s accessible, and it makes us feel like superheroes. We can wear carbon-plated shoes and mainline sugary goo and hang out with our friends, all under the guise of working out. We travel to beautiful trails in distant places and glide through forests without a care in the world.
But let’s face it. Running is not all sunshine and rainbows, especially as you get deeper into the sport and experience the wear and tear of long miles. Let’s talk about some of the physical hurdles you might face during training.
Maybe you often feel tired or “flat,” like you can’t hit pace on your 400m repeats. Or perhaps you want to increase your mileage this spring, but you’re afraid you’ll lose the hard-earned muscle you’ve been sculpting over the winter. And if I may be so bold, I’d guarantee you’ve woken up with aches and fatigue you’d rather not contend with.
Don’t worry. I’ve got a little secret that will help you address all of the above issues, and maybe more.
What is it? Well, you read the title. It’s creatine.
Creatine is an amino acid that is already present in our bodies in varying amounts. We can get it from certain foods, and our bodies can also produce it. Like all amino acids, creatine plays many roles in our metabolic processes. Most often, people think of creatine in relation to gaining muscle mass or augmenting weightlifting.
But wait, don’t run away! Creatine isn’t just for tanned, speedo-clad bodybuilders anymore. Extensive research continues to show that supplementing with creatine has major benefits for athletes of all kinds, especially those who do not consume animal products.
I’m not a doctor, and this is not medical advice. I just want you to know about this supplement so you can decide whether you want to experiment with it. Unless you have kidney problems, creatine supplementation is considered to be safe. And it’s not on any banned substance lists. Several of my coached athletes and I use it on a regular basis, and we have enjoyed its effects. It’s always a good idea to check with your primary care doc before starting a new supplement.
So why should you, a runner, consider adding creatine to your supplement arsenal? Here are 3 reasons that might convince you.
Energy Production
If your run training includes speed work, you’re gonna wanna listen up. During short, intense physical work, your body uses both aerobic and anaerobic pathways to get its energy. The problem with anaerobic energy production is that it burns bright, but it burns fast. That’s part of the reason you feel gassed after a max-effort sprint.
Among other things, your body uses up a lot of creatine during anaerobic activities like track workouts. Here’s the good news: supplementing with creatine has been shown to delay time to exhaustion during all-out efforts.
If you are doing more of a distance run, most of your energy comes from your aerobic system. Luckily, creatine will still benefit you, as several studies show that creatine supplementation is effective at improving muscular endurance. There is even some evidence that creatine may increase your lactate threshold, if you’re into that.
The takeaway: supplementing with creatine helps you run harder and/or longer without increasing your perceived effort.
Muscle Preservation
Running is great for building bone density and cardiovascular endurance. But as evidenced by the string-bean-esque bodies of professional marathoners, distance running can be quite the catabolic activity — meaning it has the tendency to break down muscle rather than building it.
This is fine for young’uns, but as we get older, we need to work a little harder to hang onto as much muscle as we can. Especially if you strength train (good god I hope you do), creatine will help you keep your muscle mass and prevent excessive damage to muscle during training.
Some runners are afraid of gaining weight when they build muscle, but there’s no need to fret. Running makes it VERY hard to put on significant mass. Mainly because you probably won’t eat enough calories to support both running and muscle gain. And if you do manage to gain a few pounds of muscle, it will make you a better and more durable runner.
So runners, take your creatine and go lift some heavy objects!
Recovery
By now you know that supplementing with creatine can make your workouts more effective and can reduce muscle breakdown. Even just those two things mean your recovery time will improve.
If you want to get into the weeds, you can dive into this article which catalogues all the different ways creatine has been shown to reduce inflammatory responses, mitigate soreness, and facilitate numerous mechanisms that help allay fatigue.
Some research on certain populations determined that creatine had no effect on recovery, but still had favorable effects on other aspects of performance and body composition.
Given the safety and effectiveness of creatine, I’d say it’s worth a shot even if the recovery aspect has been oversold. But speaking from my own experience, I agree with the findings that say creatine actually does help with recovery from exercise.
How to Supplement With Creatine
Aside from being one of the few data-supported sports performance supplements, creatine is also very affordable. Don’t get sucked into all the different types of creatine products you’ll find in a Google search — you want basic creatine monohydrate.
You can buy creatine in capsules, but my favorite way to buy it is in powder form. This also happens to be the cheapest way to get it.
Some people can experience a few side effects, especially when they first start taking creatine. But if you follow my advice, you will probably bypass the negatives.
First of all, ignore any protocol that tells you to start with a loading dose. Creatine takes a while to build up in your body anyway, and there’s no real benefit to front-loading your dosing. All this will do is increase your chances of having some stomach upset, bloating, and excessive water retention.
For most people, taking 5 grams per day is perfect. You may need less or more if you are a very small or a very large person. Do your own research on this to make sure you get the right amount.
Second of all, I have found that the best time to take creatine is right after my workout, mixed into a sports drink or protein shake. You can’t taste it and it’s not gritty — you probably won’t even notice it. Since your body is more primed for protein uptake after a workout, and creatine is an amino acid (which is a small part of a protein), your body will readily absorb it.
Third and finally, take it consistently. Every day, even on non-workout days, take your normal dose of creatine. This way even if you do experience any side effects — which should be mild if they happen at all — they will subside within about a week as your body adjusts to the new supplement.
Hopefully, I’ve given you some food for thought regarding the benefits of supplementing with creatine. It can help you feel more energetic, stronger, and more refreshed during and after your runs. And there’s not a laundry list of adverse effects to watch out for with creatine — just play around with the timing and dosage until you have a routine you’re happy with.
Happy running! As always, feel free to comment or contact me with any questions.
