If you’re training for a half marathon, marathon, or simply trying to improve your running performance, you’ve probably wondered whether supplements can actually help.

The short answer? Yes — but only a few are truly worth your money.

The biggest performance boosters for runners are still consistent training, recovery, hydration, sleep, and proper nutrition. Supplements are more like the “extra 5%” that can help you run stronger, recover faster, and feel better during hard sessions.

Here are the running supplements most backed by science — plus some popular products runners love using.

1. Caffeine — The Most Effective Performance Supplement

Caffeine is one of the most researched sports supplements in the world. Studies show it can:

• improve endurance
• reduce perceived effort
• increase focus and alertness
• help maintain pace during long runs.

Most runners benefit from:

• 3–6 mg per kg bodyweight
• taken around 30–60 minutes before running

Great options for runners

You can find ultimative caffeine solutions to support your energy and focus during your endurance training or a race.

I have collected my favourites in the links below:

Maurten Gel 100 CAF 

226ERS – INSTANT CAFFEINE – CAPLES 

2. Electrolytes — Essential for Long Runs

When you sweat, you lose sodium and minerals that help regulate hydration and muscle function.

Electrolytes can help with:

• Hydration
• Reducing fatigue
• Avoiding heavy legs
• recovery after long runs or hot weather sessions

They’re especially useful for:

• Runs over 60–90 minutes
• Summer running
• Heavy sweaters
• Race day

Recommended electrolyte products

I fully recommend 226ERS – a great brand for refilling and energising before/during/ after a race!

226ERS – SUB-9 SALTS ELECTROLYTES 100UD – Can be added to the water, before, during or after.

226ERS – CHEWABLE ELECTROLYTES TABLES – no need to add to water – easy to take on the run.

3. Beetroot Juice — Natural Endurance Booster

Beetroot contains nitrates, which may improve oxygen efficiency and endurance performance.

Research suggests beetroot supplementation may help runners:

• Sustain harder efforts longer
• Improve running economy
• Reduce oxygen cost during endurance exercise
• Bonus – Also good to reduce inflammation, supports brain health, improves blood pressure and digestion.

Many runners use beetroot shots:

• 2–3 hours before racing or daily for several days before an event

TIP AND INFO:
Start Slow: Because of its concentrated nature and earthy taste, it is best to start by drinking small amounts (e.g., mixing half a beet’s worth with other juices like apple or carrot).

Don’t be alarmed if your urine or stool turns red or pink after drinking it—this is harmless and completely normal. 

While highly nutritious, beetroot juice is very high in oxalates. If you have a history of kidney stones, low iron levels, or gastrointestinal issues like bloating, consult with a healthcare professional before adding it to your regular diet.

Popular beetroot supplements

226ERS – BEETROOT JUICE SUPPLEMENT 

4. Protein Powder — Better Recovery

Protein won’t directly make you faster, but it helps your body recover and rebuild after training.

This becomes especially important if you:

• Run frequently
• Combine running with strength training
• Train early in the morning
• Struggle to hit daily protein goals

Protein supports:

• Muscle repair
• Recovery
• Reduced soreness
• Maintaining strength during high-volume training (Verywell Health)

Good protein options for runners

Absolute a no-brainer! Good protein can give you a boot and a daily reminder of your health. You can add protein in almost anything – coffee, yoghurt, milk, bake in bread ect.

Here are some of my favourites:

225ERS – PROTEIN VANILLA TASTE – Glute-free and low on sugar.
TIP: Vanilla flavour is a great supplement for most if your daily meals:
– pancakes, bread, muffins
– add in yoghurt, milkshakes/smoothies, coffee


225ERS – PROTEIN CHOCOLATE TASTE
TIP: chocolate is a great supplement for a snack!
– add in ice-coffee, chocolate milkshake/smoothies
– add in natural yoghurt or overnight oats.

5. Energy Gels — Fuel Matters More Than Most Supplements

Technically not a supplement — but fueling during long runs may improve performance more than almost anything else.

For runs longer than 75–90 minutes, carbohydrates help maintain energy and delay fatigue.

Most runners aim for:

• 30–60g carbs per hour
• through gels or sports drinks

Popular running gels

226ERS – Isotonic Gel, Energy for Athletes – No Gluten
Again recommending 226ERS for the best possible experience for Gels.
Gels is something you and the body have to get used to. 226ERS have so many different flavours – find your favourite taste.

Which Supplements Are Actually Worth It?

Here’s a simple breakdown:

Supplement	Best For	Worth Trying?
Caffeine	Speed, endurance, focus	Yes
Electrolytes	Hydration & long runs	Yes
Energy gels	Half marathon & marathon fueling	Definitely
Beetroot juice	Endurance support	Probably
Protein powder	Recovery	Yes
Creatine	Strength & gym performance	Optional

The key is not to taking everything at once!
Start simple and test products during training — never for the first time on race day.

If you’re serious about improving your running performance, your best combination is usually:

1. Proper fueling
2. Electrolytes
3. Caffeine
4. Recovery nutrition
5. Consistent training

And finally: if you constantly feel tired during runs, it may also be worth checking your iron and vitamin D levels, especially for female endurance runners.

I am not sponsored by 226ERS – I am simply just a fan of their products.
I am affiliate for amazon.