Does creatine help runners improve performance?
Creatine improves power, sprint ability, and muscle phosphate stores, but does not significantly improve long-distance running performance. It’s beneficial mainly for sprinting or hill repeats.
Summary
Research shows creatine enhances short bursts of speed by improving ATP regeneration. However, it can cause small increases in water weight, which may hinder endurance runners. It can still be useful for 100–400m sprinters or runners who do regular strength training.
Creatine monohydrate is one of the most studied sports supplements. While it is extremely effective for power athletes, its usefulness for runners depends on the type of running being done.
- How Creatine Works
Creatine increases phosphocreatine stores in muscles, which helps regenerate ATP — the body’s primary energy molecule — during short, intense efforts. This is why it benefits weightlifters, sprinters, and athletes in explosive sports.
- Benefits for Runners
Sprinting: Studies in the Journal of Strength and Conditioning Research show creatine improves acceleration, max sprint speed, and repeated sprint performance.
Strength Training: Runners who lift weights 2–3 times per week may see improved power output and faster neuromuscular adaptations.
Hill Repeats and Finishing Kicks: Efforts lasting under 30 seconds can benefit from enhanced ATP regeneration.
- Downsides for Distance Runners
Water Retention: Creatine pulls water into muscle cells. Most runners gain 1–3 pounds in the first 7–10 days. This can increase energy cost during long runs.
Not Helpful for Steady-State Endurance: Endurance events rely more on aerobic metabolism. Multiple studies in International Journal of Sports Physiology and Performance show no improvement in 5K–marathon times with creatine.
- Who Creatine Is Good For
Sprinters (100m–400m)
Middle-distance runners doing heavy speedwork
Runners focused on explosive hill repeats
Athletes lifting weights for power or injury prevention
- Who Should Avoid It
Marathoners and ultra runners
Athletes sensitive to weight fluctuations
Anyone prone to GI upset (rare)
Conclusion
Creatine is effective for sprint and power-oriented runners but offers little benefit for endurance performance. Use it strategically depending on your event demands.