Best Pre-Workout Supplements for Runners

It happens to the best of us, that feeling of being a little run down. And let’s face it, many a home treadmill has been converted into a coat rack due to procrastination. In speaking with treadmill owners the most common complaint I hear is that they just can’t seem to motivate themselves enough to run on a regular basis. For some, the answer may well be pre-workout supplements. If you have existing medical conditions such as issues with the heart, or you use prescription medications, you’ll definitely want to check with your physician before pumping up with supplements.

Most folks within the medical community will cite sources such as the 2020-2025 Dietary Guidelines and tell you that a balanced diet sourced from whole foods is your best bet when it comes to health. But if you’re a hard-core runner or looking for something extra to carry you through some grueling High Intensity Interval Training (HIIT), you’re probably already used to shopping pre-workouts. I know when I’m cutting weight for a bodybuilding contest, I’ll get so lean toward the end of the process that energy will indeed be a factor. Below are some recommendations for you to consider.

If you’re into High Intensity Interval Training (HIIT) for weight loss, then pre-workout supplements might be something to consider.

A Selection of Top Pre-Workouts Supplements for Runners

Overall Champ: Gorilla Mode Pre-Workout
Best For Mental Focus: Onnit Alpha Brain
Best Vegan-Friendly: Naked Energy
Budget-Friendly: Optimum Nutrition Gold Standard Pre-Workout
High Intensity: Bucked Up Woke AF

1. Gorilla Mode Pre-Workout

If you’re looking to go Gorilla Mode on your workouts, this is a great sample to try. Get ready for a nitric oxide (NO) pump. Right off the bat, each scoop contains 4,500 milligrams of the amino acid L-Citrulline, 2,500 milligrams of creatine monohydrate, 175 milligrams of caffeine, and 175 milligrams of N-Phenethyl Dimethylamine Citrate. You’ll also get bioperine, which is black pepper extract. My own experience with supplements containing N-Phenethyl Dimethylamine Citrate is you it when you use it. If you’re sensitive to high-energy pre-workout supplements this might be a bit too much for you. I like the creatine as I’ve had good experiences with it before although you’ll definitely want to stay hydrated when using this.

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2. Onnit Alpha Brain

If mental fog is clogging your running wheels and you’re afraid too many stimulants will only worsen that, Onnit Alpha might be a great way to start out. Nootropics are natural or synthetic substances designed to augment mental clarity. This focus capsule is caffeine- and stimulant-free. What you’re getting here is a blend of amino acids and herbs designed to help clear your focus as you prepare for a long run. I’d recommend this for distance runners who get bored while going the distance. In addition to Vitamin B6, the Onnit Flow Blend contains L-Tyrosine, L-Theanine, Oat, Extract, Phosphatidylsenine, and Cat’s Claw Extract. It also brings Alpha GPC, Bacopa leaves extract, Toothed Clubmoss Extract, and L-Leucine. What I like about this product is it shouldn’t give you the jitters like so many other products do.

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3. Naked Energy

Naked Energy takes the vegan-friendly approach to spiking your workout energy. Again, some folks get the jitters and tweaks when they take too many stimulants, natural or otherwise. Meanwhile, I have a lot of friends in Crossfit community who embrace the vegan philosophy, and this would also appeal to them. Packed with Vitamin C, Niacin, Vitamin B6, Folate, Vitamin B12, Camosyn Beta-Alanine, Creatine Monohydrate, L-Arginine, Caffeine from 100% organic green coffee beans, what you see is what you get. If your exercise goals include looking better naked, and multisyllable words make you nervous, this product is probably a go-to. As a natural athlete who competes in drug-tested bodybuilding events, this Naked Energy would also be a great tool. Folks who shy away from the more intense products are also more sensitive to Naked Energy as they haven’t developed the tolerance to those substances.

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4. Optimum Nutrition Gold Standard Pre-Workout

I’ll tell you right off the bat, Optimum Nutrition Gold Standard is one of my favorite brands for all things. It’s low-cost and it gets the job done. This goes for protein powders as well. You won’t have to worry about flunking any drug tests either. The primary components include three grams of Creatine Monohydrate, Astragalus membranaceus extract and panax notoginseng extract. Don’t be worried, those are just roots. Beta-Alanine, L-Citrulline, Acetyl-L-Carnitine, N-Acetyle-L-Tyrosine, and 175 milligrams of caffeine are also included. Don’t be surprised if you show up for a 5K race and see this in people’s gym bags. It’s quite budget-friendly and gets the job done.

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5. Bucked Up Woke AF

Okay, I had to check out Bucked Up Woke AF just because of the name. And the fact is I liked it. In each scoop comes a whopping 6,000 milligrams Citrulline Malate 2:1, 3,200 grams of Beta-Alanine, and 333 milligram caffeine. Other ingredients include, Vitamin B12, Theobromine,

Alpha GPC, Taurine, Himalayan Rock Salt, Astragalus, Panax Notoginseng, Rosa Roxburghii, and Huperzine A. One big upside is there’s zero sugar in Woke AF. It’s zero calorie and keto friendly. It’s a pretty heavy dose frankly but I didn’t experience any jitters or nervous energy. For those who workout after work you might want to consider your bedtime as the energy is long-lasting. But, the good news is you won’t trip a drug test with it and it’ll definitely spike your energy for a round of High Intensity Interval Training (HIIT).

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Pre-Workout Supplement Research

The first thing to remember when considering pre-workout supplements for running is that nearly all of them come with the disclaimer that they’re un-tested by the U.S. Food and Drug Agency. Numerous peer-reviewed studies have demonstrated the value of caffeine and pre-workout supplements. In the Journal of the International Society of Sports Nutrition, we find the International Society of Sports Nutrition Position Stand: Caffeine and Exercise Performance, published in 2021. Key findings include:

• Supplementation with caffeine has been shown to acutely enhance various aspects of exercise performance in many but not all studies.
• Aerobic endurance appears to be the form of exercise with the most consistent moderate-to-large benefits from caffeine use, although the magnitude differs between individuals.
• Caffeine has been consistently shown to improve performance when consumed in doses of 3-6 milligrams per kilogram of body mass. Very high doses of caffeine, those in excess of 9 milligrams per kilogram of body mass, are associated with a high incidence of side effects.
• Caffeine appears to improve physical performance in both trained and untrained individuals.
• Caffeine has been shown to be ergogenic for cognitive function.
• Energy drinks and pre-workout supplements containing caffeine have been demonstrated to enhance both anaerobic and aerobic performance.
• The use of caffeine in conjunction with endurance exercise in the heat and altitude is well supported when dosages range from 3-6 milligrams per kilogram of body mass, and 4-6, respectively.

I like the fact that the researchers here offer some doses per bodyweight because if you drink as much coffee as I do, you’re probably already at your limit. Which begs the question, when is it too much? One of the reasons I like the non-caffeinated pre-workout supplements for running mentioned above is for a lot of us, they provide the necessary minerals and vitamins we might be lacking in our diet, without the unnecessary spike by an admittedly addictive substance. That’s right, caffeine is most definitely addictive.

But what about all those other substances found in these formulas? Do your homework, especially if you have other health concerns, and be sure to consult your physician before taking anything along with prescription medication. Most of the other substances found here are amino acids. When looking words such as “L-Citrulline,” you might wonder what the “L” stands for. Every amino acid comes in either left- or right-handed forms, signified by and “L” or “D.” You might remember from biology class that amino acids are the building blocks of protein, but they do more than just build muscle. Amino acids play an integral role in keeping the body working by working with enzymes and neurotransmitters, as well as repairing muscles damaged by exercise. Creatine is a compound formed by three different amino acids and research suggests it can be beneficial during exercise, particularly for sprinters. Possible side effects include weight gain and bloating, and research suggests it can negate the value of caffeine ingested when used in too high a combination.

You’ll also notice most pre-workout supplements for runners come with a healthy dose of one of the B vitamins. All totaled, there are eight B vitamins:

1. Thiamin (B1)
2. Riboflavin (B2)
3. Niacin (B3)
4. Pantothenic Acid (B5)
5. Pyridoxine (B6)
6. Biotin (B7)
7. Folate and folic acid (B9)
8. Cobalamin (B12)

Niacin (B3) is very common in pre-workout supplements because it helps transfer the energy found in food into ATP. It also helps with the repair of DNA. Like all things, it can be toxic in large doses and cause itchy flushing of the skin. I myself experienced that one time when taking too many pre-workout supplements and wound up with a case of the “Niacin Flush,” with my skin turning an orange color and itching.

Moderation in All Things

As with all things exercise-related, moderation is key. Good rules by which to live include hydrating during exercise and getting plenty of rest afterwards. But if you’re looking for an extra kick to get your running into gear, then pre-workout supplements are one way to go.