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4 Best Pre-Workout Supplements for Running in 2024

4 Best Pre-Workout Supplements for Running in 2024

Consuming a pre workout supplement for running is a common method to help runners get the most out of a marathon. Supplements for training and marathon running are designed to complement the vitamins and nutrients that come from a healthy diet. Excessive exercise can lower levels, calling for the need to take supplements. By adding the products to your regular routine, you can ensure that your body gets all the nutrition it needs to run a marathon.

So, what is the best pre workout supplement for running? Scroll down for details!

What are Pre-Workout Supplements?

Before discussing the best pre workout supplement for running, let's get to know what they are!

Pre-workout supplements, drinks, and powders are products made to give athletes an advantage before working out. They increase blood flow to your muscles, provide more energy, build muscle endurance, improve your mental focus, and lessen discomfort. The supplements help runners run faster and longer without being tired.


Is pre-workout good for runners?

Yes, a pre workout supplement for running is necessary as it supports and improves running performance by providing the additional nutrition that diets alone may not be able to offer. The supplements help your body meet the specific requirements of running, especially at competitive levels.

Specific nutrients are important for endurance runners, such as Magnesium (for muscle function) and iron (for oxygen delivery). Plus, vitamin D and calcium are essential for bone health, helping long-distance runners avoid the risk of stress fractures, while BCAA supplements can lessen the damage that exercise does to muscles and speed up recovery.


Is pre-workout good for runners?

How to Choose the Best Pre-Workout Supplements for Runners?

When choosing the best pre workout supplements for running, go for supplements like caffeine and B vitamins, as they enhance energy and concentration. If you’re a long runner looking for ingredients to replenish lost electrolytes caused by sweating, then sodium, magnesium, and potassium are what you are looking for.

  • Caffeine

Pre-workout supplements that contain caffeine can increase muscle power and energy and reduce mental fatigue. According to research published by the Journal of the International Society of Sports Nutrition, the recommended dosage for improving running performance is 3 to 6 mg per kilogram of body weight. Once you consume coffee, you can perform much better without exhaustion or a feeling of exertion (Grgic et al., 2021).

  • Creatine

Creatine is an excellent endurance supplement for runners. The National Library of Medicine has shown that by raising the concentration of creatine phosphate in muscle cells, the supplement improves muscle energy by facilitating the effective synthesis of adenosine triphosphate (ATP). The ingredients also assist in fast recovery in between exercises and lower the risk of damage and inflammation (Cooper et al., 2017).

  • Glutamine

Glutamate levels in your muscles and bloodstream will decrease when you run or engage in any other endurance exercise. Since it serves as fuel for immune cells, a drop in glutamine levels will affect your immune function. Thus, you'd better use a Glutamine pre workout supplement for running to improve your performance.

  • Carbohydrates

A pre-workout supplement combined with carbohydrates can be beneficial for activities involving long distances. According to Von Duvillard et al. (2004), in research published in the National Library of Medicine, when running for longer than 90 minutes, it is recommended that you consume 30–60 grams of carbs each hour, along with 500–600 millilitres of water and electrolytes. Plus, you'd better add 5–15 grams of protein, including EAAs. Most pre-workouts do not meet these requirements for carbohydrates. Thus, if the run duration requires it and you're taking a pre-workout supplement, ensure that you have snacks high in readily absorbed carbs.

  • L-tyrosine

L-tyrosine raises catecholamine levels, which helps with mental focus and reduces stress, especially in challenging circumstances. Therefore, it's better to consume L-tyrosine before running.

  • Omega-3 fatty acids

Omega-3 fatty acids are useful for everybody, not just runners. They are essential for heart, brain, vision, and joint function. Since our bodies do not naturally produce them, we must obtain them through oily fish or supplements. Vegan alternatives are also available to help vegetarians benefit from the supplement.

How to Choose the Best Pre-Workout Supplements for Runners?
  • Magnesium

If you're looking for the best pre workout supplement for running, you should not skip Magnesium. This ingredient guarantees energy is transported throughout your body and maintains endurance.

  • Coenzyme Q10 (CoQ10)

Coenzyme Q10, also called CoQ10 or ubiquinone, is very useful for producing energy for our body. It plays an important role in the electron transport chain in generating ATP, which is the body's primary energy source. CoQ10 supplements act as an antioxidant to help increase energy production and lower oxidative stress, potentially minimizing muscle damage.

What Should You Consider When Buying Pre-Workout for Running?

Before consuming any supplement, you should consider the following factors:

  • Your needs: Understanding your training duration, intensity, goal, and diet plan is crucial before choosing a pre workout supplement for running. You'd better talk to your healthcare professional to identify what nutrition you lack or need more while doing the sport. For example, creatine can benefit sprinters, while endurance runners need higher doses of electrolytes and iron.
  • Potential side effects: Be cautious of the possible negative impact of pre-workout substances if you have any underlying medical conditions or health concerns, such as allergies or sensitivity to certain ingredients.
  • Medication and other supplement interaction: If you're taking medication, it's important to consult a doctor to avoid adverse effects. Interactions can also happen between ingredients. For example, consuming a lot of caffeine can influence calcium absorption.

4 Best Performance Supplements for Runners

Looking for the best pre workout supplement for running can be challenging. We can help you with the most recommended options so you can make an informed choice.


Epigallocatechin-3-gallate (EGCG), or EG3G, is a compound found in a variety of whole foods. It's a specific kind of polyphenol, an organic substance present in plants. Plant-based diets high in polyphenols, including EGCG, have been associated with several health benefits. Examples of these foods include berries, fruits, seeds, and tea leaves.

  • Pros
    • Antioxidant Richness: The extract's high concentration of antioxidants supports the health of the liver, brain, and heart, improves skin and lowers the risk of cancer.
    • Concentration of Active Ingredients: One green tea extract capsule contains approximately the same amount of active components as in a typical cup of green tea.
    • Contribution to Weight Loss: Studies show that green tea extract greatly helps people lose weight.
  • Key Features

Epigallocatechin gallate (EGCG), its main ingredient, possesses anti-inflammatory and antioxidant properties. Thus, EG3G is known to increase metabolism, aid in weight loss, enhance focus, lower blood sugar, and possibly even prevent cancer. Thanks to EG3G'sits high concentration of polyphenol catechins and thermogenic qualities, EG3G can enhance calorie burning and promote general health.

  • Why We Recommend It

EG3G | NATURAL GREEN TEA LEAF EXTRACT is a highly recommended product that improves health in various ways. It's desired in a convenient form that is easy to take without sacrificing the benefits.


If you want to lose weight, ULTRABRN (Ultra Burn) can help. Its combination of ingredients will help you get the most out of your training.

  • Pros
    • Decreased Appetite: When consumed properly, the product can help decrease one's desire to eat, contributing greatly to weight loss.
    • Increased Metabolism: ULTRABRN is useful in burning fat and speeding up your metabolism.
    • Enhanced Energy: You can stay active more easily and full of energy when using the product.
    • Improved Mood: You'll experience an enhanced mood that benefits your daily activities and training while being active.
    • Improved Liver Function and Detoxification: ULTRABRN also supports the liver's working process, cleaning your body from toxins.
  • Key Features

ULTRABRN is a blend of many useful ingredients. It contains Choline, Inositol, and L-5-Hydroxytryptophan, which are helpful for appetite regulation, memory, and mood. L-methionine supports liver function and reduces cancer risk. Besides, the presence of chromium boosts metabolism.

  • Why We Recommend It

Sometimes, regular exercise, balanced diets, and sufficient sleep are not enough to get your desired body shape. Using ULTRABRN will make the losing weight process more effective and bring a positive result.


SLM+ is a supplement that contains premium ingredients like banana leaf extract, berberine HCl, and bitter melon fruit extract. Its goal is to support optimal natural weight management and a healthy lifestyle.

  • Pros
    • Weight Loss Assistance: The combination of banaba leaf and bitter melon fruit aids in weight loss.
    • Blood Sugar Balance: Banaba leaf extract, a significant source of corosolic acid supplements, has been proven to enhance insulin sensitivity and assist in blood sugar regulation.
  • Key Features

Banaba Leaf, a native ingredient of Southeast Asia, is added in SLM+ to support metabolic health, help with blood sugar regulation, increase insulin sensitivity, and facilitate weight management. In addition, the product contains the tropical fruit known as bitter melon (Momordica charantia), which has therapeutic qualities. The ingredient contains vicine and charantin, lowering blood sugar levels by absorbing glucose and promoting weight loss.

  • Why We Recommend It

If you're looking for a safe and efficient means of achieving your health objectives, SLM+ is highly recommended. Using it in your daily regimen will make it easier to manage your weight. The product can have a significant effect on your overall health since it supports an adequate blood sugar metabolism.


OMEGA-3 fatty acids are well-known ingredients in healthcare services with their promotion of brain and eye health and elimination of inflammation and cardiac risk.

  • Pros
    • Eye Health: DHA in the retina prevents macular degeneration.
    • Mental Health: Omega 3's EPA can reduce depression and anxiety.
    • Heart Health: Regular consumption can reduce the chance of having a heart attack or stroke, slow the buildup of plaque in the arteries, and increase levels of "good" HDL cholesterol.
    • Anti-Inflammatory Properties: Omega-3s can reduce inflammation.
    • Memory: The product improves sleep quality, memory, and skin.
  • Key Features

OMEGA is a soft gel with 300 mg DHA, 400 mg EPA, and 1000 mg fish oil. The product is made of premium components that are purified from reliable sources to guarantee its high effectiveness and purity.

  • Why We Recommend It

The product has many health benefits. Furthermore, it comes in the perfect dosage for convenient daily use, and you can easily benefit from it.

The Bottom Line

A pre workout supplement for running is one of the most optimal ways to improve your performance, assist recovery, and solve nutritional deficiencies. There are several types of supplements, each requiring consideration of personal condition and requirements. Speak with a healthcare expert for the best advice.

Visit STAAR LABS to check out our list of supplements. We offer a wide range of product choices to improve your health.


Here are some common questions people usually have about a pre workout supplement for running:

1. Does pre-workout good for runners?

Yes, pre-workout supplements can potentially enhance the physical and mental health of runners. They can fill the nutrient gaps that diet can't provide and boost psychological wellness by elevating desire, motivation, and attention.

2. When should you take pre-workout supplements?

It's advisable to take your pre-workout 15 to 30 minutes before your run to give your body time to absorb nutrients and stimulants and maximize the benefits of the ingredients. If this is your first time taking it, start with half the suggested dosage and see your body's reaction. Proceed with half the dosage if you experience an increase in energy and power. If not, use the full dose. And it's important to adhere to the suggested dosage and not over-consume.

3. How long do pre-workout supplements last?

3 to 6 hours


If you take the proper dose, pre-workout supplements often work for 3 to 6 hours, providing enough time for intense training.

Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Access date: 2024-04-24.

Von Duvillard, S. P., Braun, W. A., Markofski, M., Beneke, R., & Leithäuser, R. (2004). Access date: 2024-04-24.

Grgic, J., Grgic, I., Pickering, C., Schoenfeld, B. J., Bishop, D. J., & Pedisic, Z. (2021). Access date: 2024-04-24.

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