Running is a popular form of exercise due to its convenience, cost-effectiveness, and numerous health benefits. Running can improve cardiovascular health, boost mood and mental health, aid in weight management, and improve bone health.
Running can be done indoors on a treadmill or outdoors on roads, trails, or tracks. It is important to wear appropriate footwear and clothing to prevent injury and stay comfortable while running.
Proper nutrition plays a crucial role in supporting the energy needs, performance, and recovery of runners. Runners should aim to consume a balanced and nutrient-dense diet to support their training and recovery, consisting of carbohydrates, protein, healthy fats, vitamins and minerals, and have proper hydration. Vitamins, minerals and supplements may also be needed to fill in the gaps.
Here are some of the most commonly recommended supplements for joint health:
Pre-workout supplements can provide runners with a boost of energy and focus during their training sessions.
Caffeine: Caffeine is a stimulant that can help improve endurance and reduce fatigue during long runs. It may also help reduce perceived muscle pain during exercise.
Caffeine is a natural stimulant that can help boost energy, increase focus, and reduce perceived exertion during exercise. It is commonly found in coffee, tea, and pre-workout supplements.
Creatine: Creatine is a natural compound that helps to provide energy to muscles during short bursts of intense exercise, such as sprints. It is often used by runners looking to improve their speed and power.
Post-workout supplements can help runners recover faster and reduce muscle soreness after a workout.
Protein is essential for muscle recovery and repair after a workout. It provides the building blocks necessary for muscle protein synthesis and can help reduce muscle damage and soreness. Whey protein is a common post-workout supplement, but vegan options such as pea or soy protein are also available.
GNC AMP Wheybolic is a clinically proven performance protein that’s perfect for those who need to fit their workout schedule into a busy workweek.
GNC AMP Wheybolic supports strength, performance and stamina, fuels anabolic muscle support and recovery, and helps fuel muscles while you recover from intense training.
Proven to increase muscle strength by 30% in just 8 weeks.
Whey protein is the gold standard of post-workout recovery, and Optimum Nutrition has been trusted to provide the highest quality in 90+ countries for over 30 years.
24 grams of blended protein consisting of whey protein isolate, whey protein concentrate, and whey peptides to support lean muscle mass.
Trusted by athletes around the world, including many Olympic teams and professional athletes.
Branched-Chain Amino Acids (BCAAs): BCAAs are a group of essential amino acids that play a crucial role in muscle protein synthesis. They can help reduce muscle damage and fatigue, and improve recovery after intense workouts.
Creatine: Creatine is also a useful post-workout supplement, as it can enhance muscle recovery and replenish energy stores. It can help restore glycogen stores in muscles, leading to faster recovery and improved performance in subsequent workouts.
Remember that post-workout supplements should not replace a balanced diet and recovery routine that includes proper hydration, rest, and adequate nutrition.
Multivitamins can be a useful addition to a runner’s diet, but it’s important to understand that they should not be considered a replacement for a healthy, balanced diet.
Garden of Life Vitamin Code Men or Women: These multivitamins are formulated with whole-food ingredients and contain a range of nutrients, including vitamin C, D, E, B complex, zinc, and selenium. They are gluten-free, dairy-free, and vegan.
Women’s multivitamins complex with probiotics and raw foods, designed to meet the unique needs of active women vitamins and minerals like vitamin A, C, D, K & B Complex—plus Glutathione, Boron, Vanadium & CoQ10.
Third-Party Certified Non-GMO, Gluten Free & Kosher.
It’s also RAW—meaning no high heat, synthetic binders, fillers, artificial flavors, sweeteners, colors or additives commonly used in tablets.
Once a day multi vitamin for men with 15 vitamins and minerals at 100% of the Daily Value (DV) or higher, including Folate, Biotin and vitamins A, C, D3, K, B6, and vitamin B12 for energy and metabolism.
Mykind Organics Men Multi includes selenium for prostate health, B vitamins for energy and heart health, and D3 vitamin from lichen.
Third-party tested and certified Organic, Non-GMO, Gluten Free, Vegan & Kosher.
Electrolytes are essential minerals that play a critical role in hydration, muscle function, and nerve function. Athletes, especially endurance athletes, may need to replenish their electrolytes to maintain proper fluid balance during exercise and prevent dehydration.
Nuun Sport is a popular electrolyte supplement that comes in tablet form. It contains a blend of electrolytes, including sodium, potassium, magnesium, and calcium, as well as vitamin C. It’s low in sugar and calories and comes in various flavors.
Nuun Sport Drink Tablets enhance your workout and/or your work day naturally through improved hydration.
Keep a tube in your gym bag, car, purse, hiking pack or anywhere you’ll want to mix up a healthy, replenishing drink.
Nuun’s Drink Tablets use no artificial flavoring or sweeteners (sweetened with high-quality Stevia only) and are keto-friendly.
Nuun Sport is designed with optimized electrolytes and Non-GMO ingredients for clean, guilt-free hydration.
Skratch Labs Hydration Mix is a powder that athletes can mix with water to replenish their electrolytes. It contains a blend of sodium, potassium, magnesium, and calcium, as well as carbohydrates for energy.
Made with real fruit and is gluten-free, dairy-free, and vegan.
Vegan, plant based, verified non-GMO, gluten free, dairy free and Kosher.
No artificial colors, isolates, or preservatives that might cause GI distress.
Glucosamine and chondroitin: These are two commonly used supplements for joint health. They are often used together and may help reduce joint pain and inflammation, as well as improve joint mobility.
Omega-3 fatty acids: Omega-3 fatty acids, found in fish oil supplements, have anti-inflammatory properties that can help reduce joint inflammation, stiffness and pain in runners with osteoarthritis.
Collagen: Collagen is a protein found in the body’s connective tissues, including cartilage and bones. Supplementing with collagen may help support joint health and reduce joint pain.
Turmeric: Turmeric is a spice that contains the active ingredient curcumin, which has anti-inflammatory properties. It may help reduce joint pain and stiffness in runners.
Vitamin C: Vitamin C is important for the production of collagen, which is a key component of joint tissue. It may help improve joint health and reduce joint pain in runners.
Vitamin D: Vitamin D plays a crucial role in bone health and can help prevent joint pain, reduce muscle damage and inflammation. Runners who spend a lot of time training outdoors may have adequate vitamin D levels, but others may need to supplement to meet their needs.
Magnesium: Magnesium is an essential mineral that plays a vital role in muscle function and recovery. It can help reduce muscle cramps, improve sleep quality, and promote relaxation, leading to faster recovery.