Introduction
As an avid runner, there are always other ways to make sure that you improve across the board and advance your personal best. One common and popular trend within the fitness community is the pre workout before running. But what is precisely pre-workout and how does it contribute to running practices?
As to the current article, we shall dive deep into running workout concepts, its upsides, and its placement within running practices in a correct way.
What is Pre Workout and How Does it Work?
Pre workout before running is considered an ergogenic additional dietary supplement which is used to boost energy, stamina, concentration, and alertness before the performance of any physical activity. Most of these formulations are composed of a variety of ingredients: caffeine, amino acids, and vitamins among others, and combined help to elicit some physiological response from the body and make it ready for vigorous exercise.
The target outcome for the working population who make use of pre-workout supplements is to improve the capacity to perform work by increasing energy substrate availability and the action of the central nervous system. Many people experience improved blood flow and an increase in the contraction strength of the muscles, sharp mental concentration which usually lead to better performance in physical activities.
Benefits of Taking Pre Workout Before Running
Adding pre-workout in your running schedule has several potential benefits, such as
Increased Energy and Endurance
The stimulants and energy enhancing ingredients found in pre-workout will aid you to overcome fatigue and run for a longer duration enabling you to cover more distance or maintain high intensity level for a longer period.
Enhanced Mental Focus
Certain cognitive-enhancing ingredients in pre-workout can help people focus on their running goals rather than mental fatigue, thus enhancing effectiveness and lowering mental fatigue when working out.
Improved Muscle Strength and Power
A few pre-workout blends are likely to boost muscle contraction and power output, which in turn would lead to better running poundage and higher vertical movements.
Reduced Perceived Exertion
The stimulating effect of cross country workout enables one to feel less fatigue or very little fatigue even when running thus one is able to put in more effort with less perceived exertion.
Faster Recovery
Some ingredients in pre workout before running like amino acids may promote recovery of muscles and lessen muscle soreness, hence lowering the length of recovery time such that the individual is able to perform effectively during the next run.
Misconceptions About Taking Pre Workout Before Running
Although there are certain advantages of taking pre workouts before running, there are also some misunderstandings about its use that you need to know.
Pre-Workout is Only for Strength Training
It’s undoubtedly true that pre-workout is often used when weight losing, bodybuilding or performing strength training. But it is also good when performing endurance based sports like running.
Pre Workout Will Dehydrate You
Although this is true for some pre-workout supplements such as creatine, everything else is fine as long as the runner makes sure they take enough fluids before, during and after their run.
Pre-Workout Will Cause Jitters or Anxiety
There’s no guarantee that pre workout will save one from all the side effects brought by caffeine. By simply choosing a good product and using less of it you are most likely to avoid jitters and anxiety provoked by excess amounts of this stimulant.
Pre-Workout is Dangerous especially for Runs
If pre workout is abused then there are those risks that one is trying to escape from in the first place, especially in long distance running. But there are limits and the practitioner should tell the supplement to a specialist.
Is it Safe to Take Pre Workout Before Running?
There are multiple components that play a role in determining the safety of taking pre-workout before running. These factors include the constituents of the pre workout before running supplement, individual user tolerance, purpose and amount of use, among others workout when taken as recommended is considered safe for healthy adults but some of the considerations that should be observed include but are not limited to the following:
Caffeine Content
As discussed previously, caffeine is one of the core components of many pre workout before running products. High levels of caffeine in these products can be dangerous to some people, especially those who are sensitive to stimulants or have other medical problems. The caffeine content should, therefore, be monitored and dosed to appropriate levels well within the safe limits.
Hydration
Boosters can also act as diuretics which would encourage fluid loss and hence increased loss of the body’s water content. It is important to make sure proper hydration is adhered to before, during, and after your run to avoid dehydration and other unwanted effects.
Individual Tolerance
The manner in which pre-workout impacts people varies significantly. It is therefore necessary to begin with a small quantity that is sure to be effective and subsequently ramp it up to an effective level suited for the user and the running objectives.
Underlying Health Conditions
Those suffering from pre-existing medical conditions like hypertension, cardiovascular diseases and neurologic disorders, may have to seek a physician’s intervention prior to the use of pre-workout supplements.
Pre-Workout Ingredients to Look for Before Running
As it applies to pre-workout, there are some which are more suited for aerobic activities like running. Below are some of the best ingredients to consider.
Caffeine: As discussed above, caffeine is the most common of the stimulants found in pre workout formulations and is great in enhancing energy, concentration and endurance.
Beta-Alanine: This amino acid may improve performance duration and reduce muscle fatigue which would be supportive for runners.
Citrulline: This amino acid is known to increase nitric oxide and blood circulation and therefore could improve delivery of oxygen to working muscles as well as support endurance.
Beet Root Powder: Beetroot contains high amounts of nitrates that enhances the use of oxygen enhancing performance as well.
L-Theanine: This amino acid can enhance the caffeine effects and make it possible for a relaxed but alert mind and performance without the side effects of jitteriness or anxiety.
Creatine: Not usually included in pre-workouts, creatine is a supplement that has been extensively studied to aid in increasing power and endurance in muscles, therefore improving one’s ability to run.
How to Properly Use Pre Workout Before a Run
When using pre-workout, you need to ensure that there are maximum advantages as well as minimal possible disadvantages. This is how you can go about it when it comes to running and using pre-workout.
Timing: Most of the pre-workouts have caffeine in them which lasts for a short time in the body hence it is advisable to take the supplement 15-30 minutes before the running act. This is done so that the active ingredients get enough time to be absorbed and become effective to use when the workout starts.
Dosage: It is most likely that you would want to go as high as possible when it comes to dosages. At this time, I would recommend that you add the dosage progressively starting from half the serving size. That is the first day; dose half that amount and each day increase it until the fullest serving is reached. It is much safer to take precautions especially for the first time using pre-workout.
Hydration: Be sure to hydrate adequately before, during and after your run. Pre-workout, for instance, may have a mild diuretic effect and thus, hydration belt is important to prevent effects of dehydration.
Cycling: If such effects occur, it is advised to periodically stop taking pre-workout so that your body does not develop tolerance to or addiction from the pshycostimulators.
Timing with Meals: Most practitioners endorse the taking of pre-workout supplementation on a dry stomach considering that food delays the rate at which active ingredients are absorbed and reach maximum effect.
Monitoring Responses: How significant pre-workout supplement is on your runs will also depend on how you take it. Try to monitor how the drug is working and adapt taking it according to individual needs.
All these manners will allow you to apply pre-workout before running in a safe way and get the desired performance enhancing effects your body is capable of showing.
Pre Workout Alternatives for Running
Although pre-workout supplements have value for some runners, they may not last for everyone nor would they want to. If you are looking for alternative options to support your running performance, consider the following:
Caffeine-Based Beverages: A cup of coffee or tea just before a run can also be a non-fancy caffeine boost to energize and sharpen one’s focus.
Natural Energy-Boosting Foods: Go for energy-packed foods such as bananas, oats, or nut butters which will supply sustained carbs and other nutrients.
Hydration-Focused Supplements: Electrolyte drinks or powders that are consumed as dietary supplements assist in managing the level of hydration and the level of minerals during the course of the runs.
Adaptogenic Herbs: Such herbs like ashwagandha, rhodiola or cordyceps may assist in stress adaptation and further enhance energy.
Amino Acid Supplements: Deviations of targeted amino acid supplements ithout using stimulants can render some of the effects of pre-workout for example citrulline or beta alanine.
Tips for Maximizing the Effects of Pre Workout Before Running
In order to the effect of the pre-workout supplement in the pre-workout period and to prevent adverse effects on the health of the individual who consumes them, the following measures are recommended.
Experiment with Timing: Altering the timing of taking the pre-workout from run minute 15-30 pre-run and so on might help in determining what time is the best for the body.
Adjust Dosage Gradually: Make sure to begin with a low dosage and as time goes by, increase the amount till you attain the desired results without any adverse effects.
Pair with Proper Nutrition Be sure that you are properly feeding your body properly with adequate carbohydrates, proteins, and fats to optimize your running.
Drink Water: Hydrate of course as much water as possible before, during, and after running to ensure that one remains hydrated and to counter any Watery loss from the running workout if taken.
Monitor Tolerance and Responses: Monitor how the body reacts to the use of pre-workouts so that when the need arises it will be possible to modify or change its use altogether.
Take Breaks: From work out again be careful with using any pre workouts, or oral non-nutritional stimulants all the time as it may lead to the body developing tolerance.
Consult with Experts: For those who have medical issues or other ailments then it is wise to take pre workout with attention especially when they decide to incorporate running into their program.
Motivation: Getting motivated for a pre workout before running can be the key to an energized and successful run. A solid mindset, paired with the right preparation, sets the tone for breaking personal records and enjoying every mile.
Conclusion
In the end, the strategy of taking pre workout before running supplements before going for a run is suitable for some runners while not for all. There are however persuasive arguments for using pre workout uses such as energy, more endurance as well as focus but like any other things precaution in knowing oneself and understand how ones needs in order to use pre workouts as well as how much ones body can tolerate should be done.
This can be done by carefully picking a pre workout that matches your running goals, respecting the correct dosing, and paying close attention to your body’s reactions. It is advisable to avoid over-exertion, and activities such as proper hydration, nutrition, and health should be done for a safe experience.
In the end, the choice of using pre-workout before your run rests with you, however, it is important to consider the positive effects with any probable negative factors that one may have. As long as you perform due diligence, speak to relevant professionals, and pay attention to yourself, then you can make that decision which is helpful in your running as well as in your general health.
