Does Creatine Help Running Performance

As a passionate runner, I am always looking for ways to improve my performance and achieve my goals. One supplement that has generated a lot of buzz in the running community is creatine. There’s a lot of debate about whether creatine can actually help with running performance, so I decided to dive deep into the research and my own experience to find out the truth.

What is Creatine?

Creatine is a natural substance that plays a key role in energy production during high-intensity, short-duration activities like sprinting and weightlifting. It is produced in the body and can also be obtained through certain foods like red meat and seafood. As a supplement, creatine is widely used to enhance performance in sports that require short bursts of intense effort.

Creatine and Running Performance

When it comes to running, the benefits of creatine are not as straightforward as they are for activities like weightlifting. Some studies suggest that creatine supplementation may improve short-term, high-intensity running performance, such as sprinting and interval training. However, the evidence for its effectiveness in longer distance running is less clear.

My Experience

I decided to give creatine a try during my training for a half marathon. After consulting with a sports nutritionist, I followed a specific dosing protocol and incorporated creatine into my pre-race routine. I noticed that during my speed workouts and hill sprints, I felt like I had an extra kick of energy and power. However, during my long runs, I didn’t notice a significant difference in my endurance or overall performance.

The Science Behind Creatine

Studies have shown that creatine supplementation can lead to an increase in muscle creatine stores, which may help in the rapid production of energy during short, intense efforts. This could explain why I felt the benefits during my speed-focused training sessions. However, when it comes to longer distance running, the energy demands are primarily met through aerobic metabolism, and the role of creatine in this context is not as well-defined.

Considerations and Risks

It’s important to note that creatine supplementation may not be suitable for everyone. Individuals with kidney disease or those prone to dehydration should avoid creatine, and consulting a healthcare professional before starting any new supplement regimen is crucial. Additionally, the potential for weight gain due to water retention is a common concern with creatine use.


After thorough research and personal experimentation, I’ve found that while creatine may offer benefits for short bursts of high-intensity running, its impact on long-distance running performance is less certain. As with any supplement, individual responses can vary, so it’s essential to consider one’s specific training and racing goals when deciding whether to incorporate creatine into a running regimen. For those considering creatine supplementation, seeking guidance from a sports nutritionist or healthcare provider can help navigate the potential benefits and risks effectively.