Should Runners Take Creatine? A Strength Coach's No-Hype Guide

Last time I spoke about peptides... and then I got questions about creatine, so here we go...
Should runners take it? For most of you, yes. I'm recommend it. Creatine is one of the most studied supplements out there, and the research is solid and boring in the best way. It won't directly make your aerobic engine bigger. What it does is help you get more out of your strength sessions, recover better between hard efforts, and hold onto a finishing kick. If you're a woman in perimenopause or menopause, it's even more worth a look, because the research on creatine plus lifting for muscle and bone is promising. It may even have cognitive benefits.
The dose: 3–5 grams of creatine monohydrate a day, every day, any time. You don't need to "load" and you don't need to cycle off. Mix it into coffee, a smoothie, or your post-run carbs (it's generally flavor-less).
The catch: Some people gain 1–2 pounds of water weight, mostly in the first few weeks. That's water stored in your muscle, not fat. If you're nervous about it, start a couple of months before your goal race, not race week.
Is it banned? No. Creatine isn't on WADA's prohibited list, so it's fine for USATF, World Athletics, and tested age-group fields. The real risk is what's in the tub. Supplements aren't FDA-approved before they hit shelves, and contamination with banned substances does happen.

• Look for NSF Certified for Sport or Informed Sport on the label.
• Stick with plain creatine monohydrate. It's the form with the research behind it, and it's the cheapest.
• Skip the gummies. Independent testing has found some contain little to no actual creatine.
• Skip anything with a "proprietary blend." You can't tell how much creatine you're getting.
• Use ​Labdoor​ (a third party site) to research all of your supplements.

What about the scary stuff?

• Kidneys: In healthy people, research hasn't shown kidney damage at normal doses. If you have kidney disease or take meds that affect your kidneys, talk to your doctor first.
• Bloating or GI issues: Usually from big loading doses. Splitting it into two smaller doses fixes it for most people.

Bottom line: Creatine isn't magic, and it doesn't replace strength training, enough protein and carbs, sleep, and smart mileage increases. Think of it as the cheap, well-tested thing that helps all that work pay off.


Questions? Comment below


And now an exercise form tip.
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If you have any suggestions, please let me know!


When doing Rows, make sure your shoulder blades come off your back at the end of the movement. You don't want to keep your shoulder blades locked on your back (even if it's "good posture") because they should be able move.