The Best Vitamins and Supplements for Runners

Running is an ideal form of exercise for many. It allows you to set your own pace, requires minimal equipment, and does not necessitate an expensive membership. All you need is an open road or trail, a good pair of running shoes, and some free time to enjoy the journey.

While running is beneficial for both mental and physical health, it is crucial not to overdo it. Building a foundation for success involves starting slowly, taking days off, and providing your body with the nutrients it needs to perform optimally and recover healthily from your runs.

Whether you are a beginner or seeking ways to enhance your sports nutrition for running, you will find useful nutritional and practical tips for runners below.

What are the best supplements for runners, and which vitamins and supplements should runners take before and after a marathon? Here is a list of top supplements and vitamins for runners and endurance athletes to help devise a proper nutrition plan for training, racing, and recovery. This list includes more than just protein shakes and amino acids; it features unique supplements that target crucial areas for runners, including joint health supplements, supplements that support strong bones and healthy circulation, as well as energy supplements for runners.

Supplements for Runners

Omega-3 Fatty Acids – Omega-3 essential fatty acids are beneficial fats. Sources like fatty fish, including salmon or tuna, provide healthy omega-3s, but many individuals do not consume enough to enjoy their health advantages. These fatty acids are valuable for runners as they may aid in the dilation of blood vessels.² They also support brain and cardiovascular health, beneficial for both athletes and non-athletes. Alternatives to fish oil include krill oil and BubbForest's award-winning Plant Based Omega-3 supplement.

L-Glutamine – Physical stress may deplete glutamine levels in your body, making supplementation beneficial for runners.³ As an amino acid, L-glutamine helps fuel muscles and may enhance muscle comfort during exercise. It also supports a robust immune system, which can be taxed by endurance activities.

Whey Protein – Whey is a top protein choice that may help maintain muscle mass.⁴ Whey protein is efficiently absorbed by the body. Athletes require more protein than nonathletes, and many utilize whey during the recovery phase post-exercise. It provides branched chain amino acids, which quickly aid in muscle support post-workout.

MSM & Glucosamine – These nutrients are commonly found in combined supplements for joint health and collaborate to support healthy joints and athletic recovery. Glucosamine aids healthy cartilage structures, while MSM, a form of sulfur with natural antioxidant properties, promotes recovery from exercise.^5,6

Important Vitamins for Runners

Vitamins C and E – Vitamins C and E are excellent antioxidants. Vitamin C boosts the immune system and protects against free radicals generated by exercise and environmental pollutants. Like vitamin C, vitamin E defends against free radicals and supports the heart and cardiovascular system.⁷

Calcium – Calcium is essential for building and maintaining healthy bones and teeth, blood clotting, and muscle contraction.⁸ For runners, calcium offers multiple benefits for healthy muscles and bones.

Vitamin K2 – The repeated impact of running, especially over long distances, can significantly stress bones.⁹ Vitamin K2 plays a crucial role in bone metabolism and may enhance bone health for runners by aiding the body's absorption of calcium into the bones.

B vitamins – The B-complex family of vitamins is widely used to combat stress, promote healthy energy levels, and support cardiovascular nutrition. B vitamins also help convert the foods we eat into energy, which is essential for runners to sustain their mileage. Learn more about the B-complex family of vitamins in Your Complete Guide to B Vitamins.

Energy Supplements for Runners

Magnesium – Magnesium is crucial for endurance performance. It assists with cellular energy and muscle contraction.¹⁰ Extreme endurance sports and stress can deplete magnesium levels, making supplementation important for runners. Magnesium also promotes strong bones and muscles and supports cardiovascular health and nervous system function.¹⁰ Learn more by reading Magnesium Benefits and Uses.

Caffeine – While several myths surround caffeine, it can enhance focus, boost endurance, and accelerate reaction times, all of which are beneficial for runners. Caffeine is among the most common stimulants used by athletes.¹¹

Zinc – Zinc is a vital mineral that aids numerous enzymes involved in energy metabolism. Athletes often have low zinc levels, making supplementation important to restore proper levels.¹² Zinc is also essential for maintaining a healthy immune system.

Running Tips for Beginners

If you are new to running, you might be tempted to lace up your shoes and give it your all. While this enthusiasm is commendable, it is not the best approach for novice runners.

Even if you feel confident about your fitness level, running engages numerous muscles and joints and provides a substantial workout for your heart and lungs. It is easy to unintentionally overexert yourself, even for those who have been running for a while and are just starting to increase their distance. Therefore, it is important to start slowly and allow your body time to adapt.

Running Training Tips and How to Start Running

Several critical actions can help runners achieve success, remain injury-free, and stay motivated. These include choosing the right shoes, setting achievable goals, and following time-tested running advice. Here are some training tips for running:

1. Take it Slow and Steady

Although it may sound cliché, the best approach when starting to run is to take it slow and steady. Begin with a 5-10 minute walk to warm up, then alternate between walking and jogging. Initially, jog for only 30 seconds to a minute, walk for two minutes, and repeat in intervals for 10-15 minutes. Follow this with another 5-10 minutes of walking to cool down. Then, stretch gently after your run. Gradually increase your running intervals as your body adjusts and strengthens.

Keep in mind that your body's response to a new exercise routine might not be apparent until a day or two later. Therefore, if you are not too sore the next day, do not hastily increase your intervals. Give it a week or so before escalating the intensity, and schedule rest and recovery days in between. Also, avoid increasing your mileage by more than 10% per week.

The objective is not to push yourself to the limits but to develop a sustainable running habit that matches your current fitness level and can be maintained over time.

2. Pick the Right Shoes

Running requires minimal gear, but the right pair of running shoes is crucial. Everyone's footfall and gait are unique, and the appropriate running shoes can significantly improve the comfort of your run and reduce the risk of injuries. Many stores that specialize in running shoes can analyze your gait and recommend the best options for you, considering the surfaces you will most frequently run on (pavement, trail, or track).

Once you know what you need, you can find suitable options within any budget. Check the clearance section for previous year's models of the type of shoe that suits you best to secure a good fit at a better price.

3. Pay Attention to Your Breathing

Consider your current breathing pattern. If you are like most people, you are likely breathing rhythmically through your nose but not very deeply. Try taking a few deep, steady breaths in and out, not just into your lungs but into your diaphragm, and exhale slowly. You will likely feel some stress and tension dissipate. Deep breathing can have a meditative effect and is similar to the style of breathing you should adopt while running.

During your runs, try to establish a pattern of diaphragmatic breathing. It is often easiest to synchronize your breathing with your steps, for example, by inhaling for three steps and exhaling for three steps. This method ensures a good supply of oxygen, facilitates the expulsion of carbon dioxide, and helps your body and mind relax while you run.

4. Be Smart About Hydration

Do not wait until just before your run to consider hydration. Being dehydrated is always detrimental, and running in such a condition adds stress to your body. However, if you hydrate excessively just before running, you may feel the water sloshing in your stomach during the exercise, or you might need a bathroom break mid-run.

It is advisable to sip water during your warm-up and carry a bottle while running, but do not rely solely on this for hydration. Instead, hydrate consistently throughout the day, from morning to night, and drink an extra glass of water two to three hours before your run. For more hydration tips, read Water for the Win: Benefits of Water, Plus 5 Water Infusions to Try and The Best Way to Simply Hydrate.

5. Rest & Recover

Even experienced runners take days off. It is essential to take breaks between runs to allow your body to recover. When starting out, take a day off between each run. You can gradually increase the number of days you run over time, but still keep some days lighter.

Opt for easier runs on some days and reserve one or two days a week for longer or faster runs. However, always take at least one full day off from running each week and ensure you get plenty of sleep to aid your body's recovery.

6. Cross Train

Running is not the only activity that can improve your running performance! On your off days, engage in some cross-training to enhance your skills. Consider practicing light yoga to increase your flexibility, strengthening your core muscles with plank variations, and working on your upper body strength, as running primarily uses lower body muscles. Training your glutes with lunges can also make you a stronger runner.

7. Plan to Run Safely

Wear bright colors when you run to ensure you are easily visible, even during the day. Use a reflector vest or reflective clothing at dawn, dusk, and at night—anytime visibility is reduced. Avoid running on the road if possible, and opt for a sidewalk or running path instead. If the road is your only option, run on the side facing traffic to keep an eye on passing cars.

8. Listen to Your Body

Pay attention to your body both during your runs and on rest days. If you feel tightness in specific areas, consider finding healthy ways to stretch those muscles to increase flexibility, but do so gently. If you experience discomfort in the same area during more than one run, take an extra day or two off for complete rest and see how you feel afterward. Consult a doctor if the discomfort persists.

9. Trail Running Tips

If you have access to an unpaved trail nearby, that is excellent! However, trail running can be very different from running on a paved path. Groomed trails or unpaved paths may be gentler on your joints than hard pavement, but they can also pose greater physical challenges.

Every trail is unique and presents its own obstacles, so you need to remain especially alert to the terrain underfoot and upcoming changes, as conditions can shift rapidly and unexpectedly. You may encounter obstacles like tree roots, mud, holes, rocks, and more. Additionally, the ground may be uneven, increasing the risk of rolling your ankle or falling. It may be beneficial to walk the trail a few times first to familiarize yourself with the terrain.

Also, take extra safety precautions. Run with a buddy or at least inform someone of your location. Carry plenty of water, your cellphone, your ID, and possibly even pepper spray if you are running alone. Trail running offers a fantastic workout, but it is important to stay cautious!

10. Long-Distance Running Tips

You do not need to cover long distances to establish a healthy running habit, but many runners eventually look forward to running longer distances.

If you are ready to enhance your running routine and tackle longer distances, that is wonderful. However, before setting your sights on a marathon, start with smaller goals and gradually work your way up. Here are some common long-distance running targets:

• 5K = 3.1 miles
• 10K = 6.21 miles
• Half marathon = 13.1 miles
• Marathon = 26.2 miles
• Ultra-marathon = anything over 26.2 miles

Whatever your distance goal, continue to train in intervals of walking and running, just as you did initially, as you increase your distance. Although you might consider adding some speed intervals to a few shorter training days, maintain a steady, slower pace on longer training days while you build your endurance.

Additionally, a water belt or hydration pack is a useful tool for running long distances. Most people should drink four to six ounces of water every 15 to 20 minutes while running.¹

I hope these tips and supplements for runners will support you in developing a healthy, sustainable running habit. Whether you aim to run a marathon someday or not, remember to keep it healthy, take it slow, and stay safe!