No matter how new you are to running, you’ve probably seen or heard of creatine. The muscle-building supplement is once again gaining popularity within the running scene. Maybe you associate it with bodybuilders or powerlifters, but there’s increasing conversation and science to back it up, that creatine may offer benefits to runners. And not just the type who are gunning for gold medals or sprints. We asked experts and real runners about it, so you can decide if creatine deserves a spot in your training or running routine.
What Is Creatine, Anyway?
Creatine is a naturally occurring compound found in your muscles, where it helps produce quick bursts of energy. In most cases, and for most people, it’s safe and easy to use. “Creatine is one of the most widely-studied sports supplements out there,” says Dr. Ryan Stempniak, a family and sports medicine physician at Novant Health. He’s also a lifelong athlete, and uses creatine in his own workout routine. “It builds up energy levels in the muscles for quick bursts of activity, like weightlifting and sprints, but can be beneficial for most every type of athletic activity.”
Who Might Benefit Most?
While creatine certainly isn’t a “must-have” for every runner, science is starting to show some perks—especially if speed is your thing. According to registered dietitians Kate Emproto and Matt Dengler from RxRD Nutrition here in Charlotte, sprinters and middle-distance runners (think 800m to 5k) may benefit the most. “All of these events rely heavily on the anaerobic system for energy (ATP-PCr), compared to endurance runners, who rely more on aerobic capacity,” they explain. More ATP means more explosive power: a/k/a, faster starts, stronger sprints, and better performance in those high-speed races.
If you’re mixing strength training into your routine – and quite honestly, we all should, Dr. Stempniak pointed out – creatine can give you an edge there, too. “It supports strength training sessions by enhancing power output and helping you push through more reps,” Emproto and Dengler note. That translates to better strength gains, more muscle efficiency, and a training boost you’ll actually feel.
While research on endurance runners and creatine is less robust, there are still some real potential benefits: improved recovery, electrolyte balance, and more efficient muscles. “It’s been shown to help with muscle recovery and cognitive ability, too,” says Dr. Stempniak. So, while it might not directly shave minutes off your marathon time, it could help you bounce back quicker and train harder.
A Runner’s Perspective
Tarik Haniff is a Charlotte-area runner and former soccer player who started using creatine thanks to his background in powerlifting. “Overall, using creatine helps my energy levels throughout the day. When I’ve been on it for a few weeks, I can feel it and I feel energized throughout the day,” he tells us. Tarik cycles his creatine—six to eight weeks on, then a 10-day break—taking 5 grams per day and making sure to stay hydrated. “If you want to be a sustainable runner, you have to hit legs—and being on creatine will definitely help you with those workouts. And with overall attentiveness, too. I notice when I’m on creatine, I’m fired up for the rest of the day.”
How to Use Creatine Safely
If you’re curious about trying creatine, here are some practical tips from our experts:
- Stick with creatine monohydrate—it’s the most researched and effective form.
- Dose: 3-5 grams per day is safe and effective for most runners.
- Consistency matters—take it daily, even on rest days.
- Pair with carbs (like a banana or smoothie) to help your muscles absorb it.
- Stay hydrated! Creatine can cause some bloating or stomach upset, so drinking plenty of water is key.
- No “loading” (take large initial doses)—just stick with the daily amount.
- Try it in the off-season to see how your body responds.
- Talk to your doctor if you have any health conditions or are under 18—creatine isn’t recommended for minors[1].
Should You Try Creatine?
At the end of the day, creatine isn’t a magic bullet—but it can be a helpful tool for some runners, especially if you’re looking to boost your speed, power, or recovery. Yes, that does seem like a pretty wide net. As Dr. Stempniak puts it, “For runners, it depends on what your goals are… there may be some benefit in there for you.”
While creatine is generally considered safe and easy to use for most people, there are potential but low-occurrence risks such bloating and water retention, dehydration and muscle cramps, and stomach upset. If you’re curious about creatine, you can try and see how your body responds. And as always, listen to your body and consult a healthcare professional if you have questions, or any preexisting health conditions or concerns. Remember: supplements are a personal choice and may not be right for everybody and every body. The best approach is the one that supports your goals, your body, and your running journey.
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