What is pre workout and how can it help runners?

Pre workout is a type of supplement designed to be taken before exercise to enhance athletic performance. These products typically contain a blend of ingredients such as caffeine, amino acids, creatine, beta-alanine, and nitric oxide precursors that are claimed to provide an energy boost, improve focus, increase strength and endurance, and delay fatigue.

For runners, the potential benefits of pre workout include:

• Increased energy and motivation to power through tough workouts
• Improved mental focus and concentration to maintain proper form and pacing
• Delayed onset of fatigue, allowing you to run longer and harder
• Enhanced muscle power and endurance for faster times and stronger hill climbs
• Quicker recovery between intervals or hard efforts

Does pre workout actually work? What the science says

While the flashy claims on supplement labels can be enticing, it's important to look at what the research actually shows about the effectiveness and safety of pre workout for runners. Here's a quick summary of the science behind some common pre workout ingredients:

Caffeine: This popular stimulant has been shown to improve aerobic endurance, high-intensity exercise performance, and mental sharpness. Effective doses are typically 3-6 mg per kg of body weight taken 30-60 min before exercise.

Beta-alanine: This amino acid gets converted to carnosine in the body, which helps buffer acid in the muscles. Research indicates that beta-alanine may improve short-duration, high-intensity exercise lasting 1-4 minutes. Typical doses are 4-6 grams per day.

Nitrates: Nitric oxide precursors like beetroot juice and citrulline are often included in pre workouts. Nitric oxide dilates blood vessels, which may improve blood flow and oxygen delivery to muscles. While some studies show performance benefits, others are mixed. Ideal doses are still being determined.

Creatine: Creatine is well-established as an effective supplement to increase muscle power and strength. However, it requires daily intake and muscle loading to be effective, so taking it pre workout likely doesn't provide additional benefits if you're already supplementing.

Choosing the best pre workout for your needs

If you've decided to try a pre workout supplement, use these tips to select a product that aligns with your goals, preferences, and safety:

• Look for products that contain research-backed ingredients in sufficient doses
• Avoid proprietary blends that don't disclose the amount of each ingredient
• Check the caffeine content and other stimulants to assess your tolerance
• Read the label for other ingredients you may be sensitive to, like artificial sweeteners or colors
• Start with a half dose to assess your response before taking the full amount
• Time your intake so the effects peak when you plan to work out, typically 30-60 min before
• Choose products from reputable brands that follow good manufacturing practices and third-party testing

Are there any side effects or risks of taking pre workout?

Pre workout supplements are generally safe for healthy adults when used as directed. However, there are some potential side effects to be aware of, especially if you are sensitive to stimulants:

• Jitteriness, anxiety, and trouble sleeping from too much caffeine
• Digestive issues like upset stomach, diarrhea, and acid reflux
• Headaches from the sudden increase in blood flow
• Flushed, tingly skin from beta-alanine and niacin
• Dehydration from the diuretic effect of caffeine

More serious but rare side effects can include rapid heartbeat, high blood pressure, and liver damage. Those with pre-existing health conditions should check with their doctor before taking pre workout.

Pre workout fueling tips for runners

In addition to or instead of taking a supplement, don't forget these other important fueling strategies to energize your runs:

• Eat a light, easily digestible snack 30-60 min before running, such as a banana, toast with honey, or yogurt
• Hydrate with water or an electrolyte drink, especially in hot weather or before long runs
• Experiment with small amounts of caffeine from coffee or gels
• Get adequate sleep to feel mentally and physically refreshed
• Warm up before your run to get the blood flowing and muscles primed

With the right combination of training, nutrition, and mental preparation, you'll be ready to hit the ground running and crush your goals. And if you decide to add pre workout to your fueling plan, we hope this info helps you make an informed choice to power your stride.