Should I take creatine if I'm a runner? The benefits, drawbacks, and what you need to know

October 28, 2025 •

4 min read

Creatine is one of the most researched and effective supplements for athletes, initially gaining fame in the weightlifting community. However, its potential benefits for runners are often misunderstood. The decision, 'Should I take creatine if I'm a runner?', depends heavily on your specific training goals, distance, and intensity.

Quick Summary

This guide explores how creatine functions in the body, its scientifically-proven benefits for runners in high-intensity training, recovery, and glycogen storage, and the potential drawbacks. It also offers advice on dosage, timing, and hydration for different types of runners, helping you make an informed choice.

Key Points

Performance Boost: Creatine primarily benefits high-intensity efforts like sprints, hill repeats, and strength training, rather than long, steady-state endurance.
Enhanced Recovery: It significantly aids in post-workout recovery by reducing muscle damage and inflammation.
Improved Glycogen Storage: Creatine can help increase muscle glycogen stores, delaying fatigue on longer runs.
Potential Weight Gain: Expect some temporary water retention (1-2 kg) in the initial weeks, which can impact performance perception for some long-distance runners.
Safe for Healthy Individuals: Extensive research shows creatine is safe for healthy people, but those with kidney conditions should be cautious.
Dosage and Timing: A daily maintenance dose of 3–5g is effective; timing is flexible, but consistency is key.

The Science of Creatine: More Than Just for Bodybuilders

Creatine is a naturally occurring compound synthesized in the body and found in foods like red meat and fish. About 95% of the body's creatine stores are located in skeletal muscle. Its primary role is to help regenerate adenosine triphosphate (ATP), the body's main energy currency, particularly during short bursts of high-intensity activity. While endurance running is largely aerobic, activities like sprints, hill repeats, and interval training rely on this rapid, anaerobic energy system, making creatine relevant to runners.

How Creatine Benefits Different Runners

Creatine's effects can vary depending on your running discipline and training focus. Short-distance runners, like sprinters (100m–400m), benefit significantly from the increased power and acceleration creatine provides for repeated high-intensity efforts. For middle-distance runners (800m–5k), creatine can help boost both power and endurance during high-intensity training sessions.

Even long-distance and marathon runners, who rely mainly on their aerobic system, can see indirect benefits. Research shows creatine can enhance muscle glycogen storage, which is a crucial fuel source for sustained endurance exercise. This can help delay fatigue during longer runs and improve recovery. Additionally, creatine's role in speeding up recovery from intense training, reducing inflammation, and preserving muscle mass during periods of injury or reduced training is valuable for runners of all distances.

Potential Drawbacks and Considerations

For some runners, especially those focusing on minimal weight for optimal performance, creatine's potential side effects need careful consideration. The most common side effect is temporary water retention, which can cause a small weight gain of 1-2 kg in the initial weeks of supplementation. This water is pulled into the muscles and is not fat, but for competitive long-distance runners, any added weight can be a concern for efficiency. However, this effect is often less pronounced without a loading phase and resolves itself over time.

Some individuals may also experience gastrointestinal distress, such as bloating, cramping, or nausea, particularly with higher doses or inadequate water intake. Staying well-hydrated is key to mitigating this risk. Concerns about creatine's effect on kidney health in healthy individuals have been largely debunked by extensive research, but those with pre-existing kidney conditions should consult a doctor.

How to Take Creatine as a Runner

When incorporating creatine, a standard daily maintenance dose of 3–5 grams of creatine monohydrate is often recommended. While a "loading phase" (20–25g daily for 5–7 days) can saturate muscle stores faster, it is not necessary and can increase the risk of side effects like bloating. Most experts suggest skipping the loading phase and simply sticking to a consistent daily dose.

Timing your creatine intake is flexible, as it works by saturating muscle stores over time, not by providing an immediate boost. Taking it consistently at any time of day is effective, but pairing it with a post-workout meal containing carbohydrates can enhance absorption and help with recovery.

Comparison: Pros and Cons for Runners


Aspect	Pros for Runners	Cons for Runners
Energy & Performance	Improves high-intensity efforts like sprints and hill climbs. Enhances lactate threshold.	Less direct benefit for steady-state endurance compared to high-intensity efforts.
Recovery	Reduces muscle damage and inflammation post-run. Accelerates muscle repair.	Can lead to initial fluid retention and temporary weight gain.
Strength & Power	Increases strength and power output, improving running economy and injury resilience.	Potential impact of weight gain on race-day performance for some competitive athletes.
Glycogen Storage	Enhances muscle glycogen storage, delaying fatigue on long runs.	Risk of GI distress with high doses if not properly hydrated.
Cognitive Function	Supports brain health and reduces mental fatigue during long runs.	Effects can vary significantly based on individual response.

Conclusion: A Strategic Supplement for Specific Goals

Ultimately, the decision whether to take creatine if you're a runner is highly personal and depends on your individual training goals. It's not a magical cure-all, but a strategically timed supplement that can offer significant benefits for specific aspects of training and recovery. If your training includes regular high-intensity work, strength training, or you're aiming to maximize recovery, creatine is a well-researched and safe option. If you're a long-distance runner sensitive to weight fluctuations, you might need to weigh the potential trade-offs. As with any supplement, starting with a low, consistent dose and monitoring your body's response is the most prudent approach. Consulting a sports dietitian can help you determine if creatine fits your overall nutrition and training plan.

Considerations Before Starting Creatine

Evaluate Your Goals: If you are a sprinter or include significant speed work, the benefits for power and repeated high-intensity efforts are clearer. For pure, steady-state long-distance running, the primary gains are in recovery and glycogen storage.
Prioritize Foundational Nutrition: Before adding any supplement, ensure you have a solid diet, adequate sleep, and proper hydration in place. Creatine enhances an already strong foundation, it doesn't replace one.
Stay Hydrated: Increased water intake is essential when supplementing with creatine to prevent GI issues and optimize its effects.
Start with a Maintenance Dose: Skip the loading phase to minimize the risk of temporary water retention and GI discomfort.
Consider Timing: While consistency is key, taking creatine with carbohydrates post-run can aid recovery.
Consult a Professional: Discuss with a doctor or sports dietitian, especially if you have pre-existing health conditions.
Monitor Your Response: Pay attention to how your body responds to creatine in a non-critical phase of your training.
Consider Cycling: Some runners choose to cycle off creatine during lighter training periods to assess ongoing benefits.

Frequently Asked Questions

Creatine is not just for bodybuilders; runners can also benefit, especially for improving high-intensity training, strength, and recovery. Its advantages are most pronounced during sprints, intervals, and hill workouts, though it also supports recovery and glycogen storage for endurance runners.

Yes, creatine can cause a temporary increase in body weight, typically 1-2 kg, due to water retention within the muscles. For some competitive distance runners, this may be a concern, but it is not fat gain and can lessen over time, especially without a loading phase.

For runners, a consistent daily maintenance dose of 3–5 grams is generally recommended, as a loading phase isn't necessary. Taking it post-workout with carbohydrates and protein can enhance absorption and aid recovery.

Studies have largely debunked the myth that creatine causes dehydration or cramps, particularly with proper hydration. Creatine actually helps pull water into the muscles, improving cellular hydration, so staying well-hydrated is crucial.

Creatine can help runners recover faster by reducing muscle cell damage and inflammation after intense training sessions. This can lead to less soreness and quicker readiness for the next workout.

While the primary benefits for long-distance running are less direct than for sprinting, creatine can help by increasing glycogen stores to delay fatigue and by speeding up recovery between hard training days.

Creatine monohydrate is the most widely researched and effective form, with no other types scientifically proven to offer superior benefits for runners. It is also the most cost-effective option.

Some runners, especially competitive long-distance athletes concerned about weight gain from water retention, may choose to stop taking creatine a week or two before a key race. For others, there is no need to stop, as consistent use keeps stores saturated.