Creatine for running: Is creatine good for running?

Yes and no — it depends on the type of running.

Creatine supports short, high-intensity efforts and is most commonly used by bodybuilders and powerlifters to boost performance in the gym. These are explosive, low-rep movements. 1 to 15 powerful reps — whereas you can think of running involving hundreds, if not thousands, of low-intensity steps.

That said, sprinting is also fast, explosive, and low-rep. A 100m sprinter might take just 50 steps.

This means creatine can have a huge impact performance over distances like 100m, 200m and 400m.

For endurance running, however, research shows mixed results. Creatine may not directly improve long-distance performance, but it can support the ability to surge, change pace, or finish with a strong sprint.

In short: creatine is useful for short-distance running and sprints, but less effective for long runs.

Time for a science lesson. Strap in.

Creatine is a naturally occurring compound made from amino acids like arginine and glycine.

It plays a key role in energy production during short, high-intensity bursts of activity. 

Roughly 95% of the creatine in the body is stored in skeletal muscle, where it combines with phosphate to regenerate ATP (adenosine triphosphate)—your muscles' main energy source during explosive efforts.

We produce around a gram of creatine per day naturally and gain another gram or so from dietary sources like red meat and fish.

Supplementing with creatine monohydrate can help top up the body’s stores, increasing your capacity to regenerate energy rapidly.

Creatine's primary benefit lies in enhancing short-duration, high-intensity efforts.

For runners, that means better sprint finishes, improved interval training sessions, and sharper race pace surges.

This study shows that creatine supplementation can lead to a 7.5% improvement in performance during repeated sprint and power-based training.

Though typically associated with anaerobic activities, creatine also plays a role in endurance running.

Studies have found creatine supplementation enhances glycogen storage in muscle cells—a critical factor in fuelling longer efforts.

One study demonstrated nearly 20% more glycogen was retained before and after a two-hour training session in runners taking creatine.

Creatine helps reduce muscle cell damage and inflammation after hard sessions. It also increases protein synthesis, aiding the repair and rebuilding of muscle fibres.

For runners logging heavy training loads, this faster recovery can translate into better consistency and fewer injuries.

Whey protein powder is also useful for recovery, but we won’t go too much into that, since it’s a completely different topic. 

Creatine's primary benefit lies in enhancing short-duration, high-intensity efforts.

For runners, that means better sprint finishes, improved interval training sessions, and sharper race pace surges.

This study shows that creatine supplementation can lead to a 7.5% improvement in performance during repeated sprint and power-based training.

Creatine supplementation has been shown to increase lactate threshold by around 5%, meaning you can run at a higher intensity before fatigue sets in.

By supporting better muscle hydration and cellular health, creatine may also improve running economy and delay the onset of fatigue.

A typical loading phase involves 20-25g daily (split into 4-5 doses) for 5-7 days, followed by a maintenance dose of 3-5g per day.

However, many runners skip the loading phase and simply start with 3-5g daily—a slower but equally effective method over time.

Creatine can be taken before or after workouts. Post-run may offer added recovery benefits, especially when paired with protein and carbs to enhance uptake.

Avoid taking large doses right before long races or in hot conditions to reduce dehydration risk.

Creatine offers clear performance benefits to sprinters (100m-400m), increasing muscle power and acceleration.

These runners will benefit most from regular creatine use, especially during speed-focused training blocks. 

Creatine may help boost both power and endurance for runners in the 800m to 5K range.

These athletes rely on both aerobic and anaerobic systems, making them ideal candidates for creatine use during high-intensity or interval phases of training.

Though less reliant on explosive strength, long-distance runners can still benefit from creatine’s effects on glycogen storage and muscle recovery.

There is also the benefit of a boosted last-stretch sprint.

Creatine has shown promise in preserving muscle mass and accelerating recovery when runners are injured or sidelined.

It supports better energy restoration and glucose uptake, even in resting muscle tissues.

Some people who take creatine have report edbloating, cramping, or nausea, particularly if taking high doses or not mixing the powder properly.

Start slow and drink more water.

Because creatine pulls water into muscle cells, it’s essential to maintain proper hydration—especially before long runs or races.

Although many studies confirm creatine's safety in healthy individuals, those with pre-existing kidney conditions should consult a doctor before supplementing.

1) Start with maintenance doses: Begin with 2-5g per day and assess tolerance before considering a loading phase.

2) Take creatine with food: Combine with carbs and protein to enhance uptake.
Hydrate well: Drink plenty of water daily to offset fluid shifts.

3) Cycle creatine if needed: Consider using creatine for 8-12 weeks during key training periods, followed by a break.

4) Monitor results: Track performance, recovery, body weight and hydration.

Creatine is no longer just a muscle-building supplement for weightlifters. Its benefits for runners (especially sprinters and middle-distance athletes) are backed by solid science.

From enhanced training adaptations and better glycogen storage to faster recovery and possible brain health support, creatine can be a valuable addition to a smart training programme.

While it may not directly increase endurance over long distances, the indirect benefits of creatine. This includes improved recovery, reduced inflammation, and better muscle energy metabolism—make it worth considering for many runners.

As always, personalisation is key. Start slowly, monitor your response, and adjust based on your performance, body type and training goals.

Alongside optimising your running shoes and other running equipment, taking creatine is another small addition to your overall performance enhancement. 

If you’re serious about maximising your times, it’s certainly worth trying it out.