Long distance running is a sport that tests the mind and the body equally. While motivation and willpower helps to consistently put one foot after the other for these long distances, it is also essential to have the biological energy to sustain these continued movements. Runners burn a ton of calories during training and often experience fatigue, tiredness, and soreness after their long run sessions. Taking supplements will help your body to repair itself faster and battle these physiological effects. Here, we list 9 of the best supplements to keep your body strong mile after mile and lessen overall exhaustion. 

1. Glutamine 

Glutamine is a nonessential amino acid that helps fuel immune cells and maintains cell volume and hydration to assist runners. Glutamine, a naturally present acid in our blood cells, is prone to deplete our plasma. To restore the glutamine level when it is low, runners can take 20mg of it as a supplement.

2. Probiotics

Probiotics are friendly bacteria that help boost gut health and improve digestion. A lousy gut harms running and negatively affects the nervous system, immune system, and hormones. Probiotic supplements help improve the guts’ health and boost the immune system. 

3. Fish oil

Fish oil, or omega-3 fish fatty acid, helps fight inflammation and reduces lactic acid buildup in muscles. This helps reduce muscle damage and soreness after long runs, thus helping faster recovery. Krill Oil is more effective than fish oil, as it delivers more omega-3s to the body, facilitating better running experiences. 

4. Vitamin D

Running is not only about muscle strength but bone strength as well. For long distance runners in particular, it is essential to have strong bones to avoid injuries. Vitamin D helps in calcium absorption and helps grow bone strength. Another positive side effect of Vitamin D supplementation – Vitamin D also helps boost your mood. 

5. Iron 

During running, our bodies go through hemolysis, which means losing iron through sweat. Most runners experience low iron at the end of their runs. Low iron can mean poorer performance, slower runs, and feeling tired sooner. To battle these issues, it is advised that runners take iron-rich foods, fluids, and supplements. However, avoid pairing iron with calcium-rich foods as the reaction is countered. 

6. Magnesium 

Minerals like Magnesium and Zinc help in running faster and longer. Lack of magnesium leads to lactic acid buildup and muscle spasms. The minerals help with muscle contraction and promote stronger bones and muscles. They also boost energy. Magnesium is also widely known for its support of cardiovascular health and nerve function. 

7. CoQ10

Coenzyme Q10 or CoQ10 is a performance enhancer. This anti-oxidant molecule found in blood cells is responsible for energy production and the prevention of cell damage. When runners take CoQ10 supplements, they ensure that their energy is regenerated faster and thus preventing faster exhaustion. This vitamin-like fat-soluble substance should be used daily at 60-100mg. 

8. Beta-alanine

Beta-alanine helps to control lactic acid buildup, thus allowing longer runs. During running, sprinters push their limits, generating lactic acid and a burning sensation due to the faster metabolism of glucose. This is why runners feel their muscles burn and experience heaviness after runs. Beta-alanine can help provide a buffer between the lactic acid generation and helps in delaying fatigue and enhancing performance. 

9. Beetroot

Beetroot is one of nature’s most potent supplements – especially for runners as it directly boosts performance. Bodies break down beetroot into nitric oxide, a neurotransmitter that improves nerve singling and blood vessel dilatation. In simple terms, it helps runners’ bodies ease into the run. 

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Tags: Supplements