While lacing up your shoes before running, the feeling of excitement and motivation is on top. But do you ever feel exhausted halfway before hitting your target? This feeling is common. This is exactly when we should take a pre-workout before running. Despite the promising packaging and results, runners have a question- Do runners need pre-workout? In this blog, we will answer this question and understand how pre-workout can elevate your running game.
How Pre-Workout Benefits Runners?
As a seasoned runner or a beginner, you must come across people who advise you to take a pre-workout for running. There are lots of options in pre-workout supplements for runners, and their benefits and ingredients vary according to individual needs. However, the core purpose of taking pre-workout before running is to impact mental and physical performance positively. When the right combination of ingredients comes together in a pre-workout supplement, they improve anaerobic capacity, time to exhaustion, upper body muscular endurance, and other abilities. Although the most prominent benefit of taking pre-workout for running will always be increased energy, focus, and performance during workouts, different combinations of ingredients can benefit runners in multiple ways.
1. Improved Alertness and Motivation Levels:
The hardest part of running is getting started—it's like winning half the battle. Running regularly requires a lot of motivation and determination. Most people have the motivation to run and stay fit but lack the morning energy or the energy needed to get started. Pre-workout supplements, which contain beta-alanine and caffeine, can help you feel more awake and pumped up for your running session. They get your body in gear for running.
A pre-workout supplement's job does not end after getting you started; it also helps you stay alert during the run, especially if you were sleepy before starting. Running without focus can be risky. Losing focus while running might lead to an undesired trip down the trail. Even runners in competitions/marathons need focus to plan their game and strategise their running speed. So, if you wish to feel the mental and physical hype prior to running, try the Wellversed Dynamite Pre-workout supplement
2. Delayed Fatigue:
It is proven that when trained runners and athletes take pre-workout supplements before working out, they feel delayed fatigue and can go longer than usual. When you are running at a threshold pace or a very challenging pace, pre-workout can help you maintain it for a longer duration and push your limits.
As a runner, endurance to run longer distances in smaller intervals is a long and tedious process. Even when your body is physically prepared to work hard or for long periods, that doesn’t always mean you can have the energy, motivation or focus to do so at that time.
Thus, if increasing endurance and maintaining optimum energy levels are your goals, then pres are game changers. A pre-workout supplement gives your system a godly push. Instead of feeling like you can’t go any longer at a challenging pace, you may feel like you still have some energy left to finish strong.
3. Improved RPE (Rate of Perceived Exertion):
RPE measures how hard you feel like you're working during physical activity. It is based on your perception of how intense the activity feels. It is a simple way to track your exertion, and it allows you to adjust the intensity of your workouts based on how you are feeling.
It is calculated simply on the basis of the following questions that you may answer yourself:
- How fast are you breathing?
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How is your heart beating?
- How tired do your muscles feel?
- How much are you sweating?
So, if you perceive that your body is feeling high exertion, that means your RPE is high. In this situation, you must dial it back a bit to prevent overexertion or burnout. Often, an RPE is described on a scale of 1-10 to describe how they feel during their running. Ideally, as per the running/fitness coaches, low RPE with increased output is an indicator of improved fitness. This is improved over time with adaptation training.
Runners who take pre-workout supplements before their workout might experience a significantly lower RPE than those who don’t take the pre-workout supplement before their workout.
No two pre-workouts are the same. Wellcore brings a range of pre-workouts for different levels of athletes, namely, GOD mode, BEAST mode and WARRIOR pre-workouts. Find the right product for your goal and see how it fuels your session.
Key Nutrients in a Pre-Workout Which Runners Should Check
Now that you know the answer to the question, does pre-workout help in running? The next step is to identify the ingredients in a pre-workout that power your activity the best. The following is the list of ingredients that go in varied amounts in different pre-workouts suitable for different types of athletes:
| Ingredient |
Benefits |
| Caffeine |
It increases energy, alertness, and focus during the workout. It helps improve endurance
and power output. |
| Beta-Alanine |
It helps buffer muscle acidity, thus improving performance during high-intensity exercise. |
| Creatine |
It boosts the production of ATP, a key energy source for muscles, which leads to enhanced
strength and power. |
| Citrulline Malate |
It is important for improving blood flow to muscles and keeping a check on fatigue. |
| Branched-Chain Amino Acids (BCAAs) |
Although this ingredient might not be found in all pre-workout formulations, it helps
reduce muscle protein breakdown and soreness. It improves recovery. |
Nitric Oxide Precursors
(e.g., L-Arginine, Beetroot Extract) |
It helps in increasing blood flow to muscles, eventually improving performance. |
| Taurine |
With its powerful antioxidant properties, it helps reduce inflammation and muscle damage
during high-intensity running or training. |
How to Choose the Right Pre-Workout for Runners?
There are different types of supplements, and so are the workouts. Runners have different goals when it comes to workouts, so it is important to choose a pre-workout supplement accordingly. The first and most important thing before analysing pre-workout ingredients is to understand the energy demands of running. Unlike weightlifting or other forms of exercise, running requires sustained endurance and mental focus over extended periods. A great pre-workout for running should work on these areas effectively. Thus, it is important to keep in mind that the blend should provide a balanced approach to energy, endurance, and focus.
The other factors to consider while choosing the right pre-workout for runners are:
-
Running goals:
For long runs, choose ingredients that delay fatigue and improve blood flow, such as beta-alanine, citrulline malate, and nitric oxide precursors. If you tend to have muscle soreness after a workout, then consider a pre-workout with BCAAs to aid in muscle repair. Electrolytes are important for longer runs or in hot weather, so look for sodium, potassium, and magnesium in your pre-workout.
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Double check ingredients:
Too much caffeine or other stimulants might also lead to unwanted side effects. Thus, keep a check on the amount of caffeine that suits your body and exercise type. Avoid artificial sweeteners and colours
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Other considerations:
If you're sensitive to any of the ingredients mentioned in the pre-workout, consider choosing a stimulant-free option. If you sweat a lot, make sure your pre-workout contains electrolytes to help you stay hydrated.
Pre-Workout Timing: When and How to Consume?
Timing is everything when it comes to pre-workout for running. To maximize their benefits, consume them 30-60 minutes before your run. This allows enough time for the ingredients, like caffeine, to be absorbed into your bloodstream and take effect. However, responses may vary from person to person, it is important to experiment and find what works best for you. Consider factors like your reaction to stimulants and the intervals of your run. For shorter, high-intensity runs, take your pre-workout supplement right before the start. But, if you wish to achieve longer runs, take your supplement a bit earlier to sustain energy levels.
Risks of Overusing Pre-Workout for Runners
Overuse of anything is fatal. Similarly, overusing pre-workout supplements might also have consequences. Excessive stimulant intake can lead to jitters, anxiety, insomnia, and even heart palpitations. High doses might also cause digestive issues. And, relying too heavily on pre-workouts sometimes does not let you realize the underlying fatigue or the body’s actual recovery. Over time, this can lead to dependence, declining effectiveness, and several other health consequences. It is recommended to take pre-workouts very responsibly, following recommended dosages and prioritising a balanced diet.
Conclusion
It is important to realise that it is not required to take pre-workout on easy days. On some days when the energy or focus is low, pre-workouts before running can help a lot in improving performance. If taken in an appropriate amount, with a balanced diet, proper hydration and good sleep, they can do wonders for your performance.
Frequently Asked Questions
Do runners need pre-workout supplements?
Yes. The right pre-workout supplement can help to boost your performance and your recovery. It enhances the endurance and focus required to match your everyday targets.
What is the best pre-workout for long-distance running?
There is no one-size-fits-all concept in pre-workouts for running. Different levels of athletes require different dosages of ingredients. However, for long-distance running, the timing of taking the pre-workout plays an important role. It must be taken about 30 minutes before your workout or race. This gives time for the ingredients to get into your bloodstream and begin working.
Can pre-workout supplements improve running speed?
Yes, some pre-workout supplements with high amounts of caffeine can help improve running speed by increasing energy levels, reducing perceived exertion, and enhancing mental focus. But this is subjective and its effect might vary depending on the individual and the type of run.
Are pre-workout supplements safe for runners?
If taken in regulated amounts, pre-workout supplements are beneficial for runners. One must avoid developing a dependency on a pre-workout for running as that might affect the overall performance in the long run.
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