For decades, creatine monohydrate lived a comfortable, confined existence in the world of sports nutrition. It was the powder of choice for bodybuilders chasing bulk, college football players looking for an explosive edge, and gym-goers aiming to eke out one more rep. Runners, with their focus on lean physiques and endurance, largely steered clear, wary of the old myths: “It’ll make you bulky,” “It’s only for short bursts,” or “It’ll cause cramping and dehydration.”

In 2025, that narrative has been definitively left in the dust. A quiet revolution is underway on treadmills, trails, and tracks, as a growing legion of distance runners, from marathoners to ultrarunners, are making creatine a staple in their supplement regimen. This isn’t a fleeting trend; it’s a paradigm shift driven by a wave of new research and a more sophisticated understanding of human performance. So, why are runners, the last group you’d expect, now enthusiastically scooping this once-taboo supplement?

Debunking the Old Myths: The Runner’s Re-Education

The first step in this shift has been a concerted effort by sports scientists, dietitians, and coaches to correct the record.

• Myth 1: Creatine Causes Bulk. The fear of sudden, heavy muscle gain is the biggest hurdle. The reality is that any initial weight gain (typically 1-3 pounds) is almost entirely due to increased water retention within the muscle cells. This “volumizing” effect doesn’t create bulky, slow-twitch muscle; it creates fuller, more hydrated, and resilient muscle cells. For a runner, this isn’t a detriment—it’s a performance enhancer.
• Myth 2: It’s Only for Power and Strength. While its primary mechanism is rapidly regenerating ATP (adenosine triphosphate)—the body’s fundamental energy currency for short, intense efforts—the benefits extend far beyond a 10-second sprint. This rapid energy recycling is crucial for the repeated surges in a fartlek workout, powering up a steep hill, or that final kick to the finish line.
• Myth 3: It Causes Cramping and Dehydration. Ironically, modern research suggests the opposite. By pulling water into muscle cells, creatine may actually improve cellular hydration status, potentially reducing the risk of cramps and strains. The historical link to dehydration stemmed from early, poorly controlled studies that didn’t emphasize the critical need to increase water intake when supplementing.

With the myths dispelled, runners are now free to explore the compelling, science-backed benefits.

See also: how to choose right creatine

The 2025 Runner’s Case for Creatine: A Multi-Faceted Advantage

The modern runner views creatine not as a single-purpose tool, but as a multi-system support supplement. The benefits are now understood to be holistic, impacting training, recovery, and even long-term health.

1. The Surge and Finish-Line Kick
Every runner knows the feeling: you need to pass a competitor, respond to a pace change, or sprint for the line, but your legs feel like lead. This is where creatine shines. By supercharging the phosphagen energy system, creatine allows you to execute these high-intensity efforts more effectively and recover from them faster during interval sessions. In 2025, it’s not just about having a strong aerobic engine; it’s about having a high-performance “turbo” button that works on demand. A runner with better-stocked creatine phosphate stores can make that decisive move with greater power and repeat it with less fatigue.

2. The Revolutionized Recovery
This is arguably the most significant benefit for the high-mileage runner. Muscle damage and inflammation are par for the course, leading to days of soreness and compromised training. Creatine has been shown to act as a potent cell volumizer and antioxidant. By hydrating the muscle cells, it creates a more anabolic (muscle-building/repairing) environment and may help mitigate exercise-induced inflammation. The result? Less Delayed Onset Muscle Soreness (DOMS) and a faster return to peak performance after a hard workout or long run. In an era where training consistency is king, creatine is a powerful ally in maintaining it.

3. Brain and Body: The Cognitive Edge for Long Hauls
The most cutting-edge application of creatine in 2025 extends beyond the muscles to the brain. The brain is a massive energy consumer, and it relies on ATP just like your quads and calves. During prolonged endurance exercise, particularly in the heat, cognitive function can decline. Focus wavers, reaction time slows, and perceived exertion skyrockets.

Creatine supplementation has been shown to increase phosphocreatine stores in the brain, acting as a neuroprotective buffer. This can lead to:

• Improved Mental Clarity: Better focus and decision-making during long, grueling races.
• Reduced Mental Fatigue: Pushing through the pain barrier becomes slightly more manageable.
• Potential Heat Tolerance: Some research suggests better maintenance of cognitive function in hyperthermic conditions.

For an ultrarunner navigating technical trails at 3 a.m. or a marathoner trying to hold form in the final 10K, this cognitive boost is as valuable as any physical gain.

4. Strength and Injury Resilience
The “prehab” movement is in full swing. Runners now understand that a resilient body is a fast body. While running builds formidable cardiovascular endurance, it can neglect muscular strength, particularly in the glutes, hips, and core. Weakness in these areas is a primary culprit for overuse injuries.

Creatine is one of the most proven supplements for enhancing the outcomes of strength training. By allowing a runner to perform more reps or lift slightly heavier weights in the gym, it accelerates the development of this crucial injury-preventing strength. A stronger runner is not only a more powerful runner but also a more durable one.

See also: top most common creatine mistakes

Practical Application: How Runners are Using Creatine in 2025

The supplementation strategy has evolved too. The aggressive “loading phase” (20-25 grams per day for a week) has fallen out of favor for most runners, as it can cause gastrointestinal distress and rapid water-weight gain.

The 2025 protocol is simple and sustainable: 3-5 grams of creatine monohydrate per day.

It’s treated not as a pre-workout but as a daily health supplement, like a vitamin. It’s stirred into a morning smoothie, mixed with a post-run protein shake, or even added to their evening coffee. Consistency is the key, not timing. The preferred form remains creatine monohydrate due to its extensive research, proven efficacy, and cost-effectiveness.

The Verdict: A Staple, Not a Steroid

The stigma surrounding creatine and endurance sports has been dismantled by an overwhelming body of evidence. In 2025, it is increasingly viewed not as a “performance-enhancing drug” but as a legitimate nutritional supplement that helps optimize a natural physiological process.

Runners are no longer just “cardio machines”; they are sophisticated athletes who understand that performance is a complex interplay of aerobic capacity, muscular power, cognitive function, and rapid recovery. Creatine, once confined to the weight room, has proven to be a powerful, safe, and versatile tool that touches all these domains.

As one sports nutritionist put it, “We’ve moved from asking ‘Should runners take creatine?’ to ‘Why on earth wouldn’t a serious runner take creatine?’” For the modern athlete chasing every possible legal and healthy edge, the answer is becoming increasingly clear. The creatine era for runners is not coming; it has officially arrived.