CREATINE FOR MARATHON RUNNERS.

Creatine is considered the most researched supplement out there — yet it's barely used in endurance sports. That's due to a persistent misconception: that creatine is for bodybuilders and sprinters. Magnus Bohlmann, Head Coach and Founder of runningsociety.de, debunks this myth — and explains who can benefit from creatine in marathon training.

What creatine actually is

Creatine isn't a synthetic substance — it's a compound your body produces itself, synthesized from the amino acids glycine, arginine, and methionine, mainly in the liver and kidneys. It's stored in muscle tissue as phosphocreatine and serves as a fast-access energy buffer for short, explosive efforts (ATP resynthesis).

Supplementation raises phosphocreatine stores in muscle tissue by 10–40% above baseline — depending on starting levels, diet, and genetic disposition.

Why creatine isn't just for sprinters

Creatine research has traditionally focused on strength sports and sprint disciplines — and the benefits there are clearly proven. For marathon runners, the case is more nuanced, but no less interesting.

1. Strength training and injury prevention As covered in the previous article, strength training is essential for marathon runners. And strength training combined with creatine supplementation demonstrably leads to better adaptation — more strength gain, more muscle mass, faster recovery between sessions. If you train strength two to three times a week while building running volume, creatine can help — not for the run itself, but for the strength work behind it.

2. Glycogen resynthesis Research shows that creatine, combined with carbohydrates, improves glycogen storage in muscle tissue. That's especially relevant during intense training phases, when there's little recovery time between long runs and quality sessions.

3. Late-race surges and pace changes A marathon isn't a steady run from start to finish. There are pace changes, uphill sections, a final sprint. These short, high-intensity segments depend on phosphocreatine. Runners with better-filled phosphocreatine stores can handle these segments with less lactate build-up.

What research shows on endurance performance

Honesty matters here: creatine does not improve aerobic base endurance. Studies consistently show that VO2max, lactate threshold, and running economy are not directly improved by creatine. If you're hoping creatine will get you faster marathon splits, you'll be disappointed.

What creatine does do: support overall athletic development. Better strength, better recovery, better body composition — all of it pays into running performance long-term.

A practical note: creatine supplementation initially causes a slight increase in bodyweight due to intramuscular water retention (1–2 kg). That's negligible for short, intense sessions — but over 42 km of marathon, every kilo counts. Timing and dosage should therefore be planned with the race calendar in mind.

Dosage and protocol

The well-researched standard dosage: 3–5 g creatine monohydrate daily, no loading phase. This amount is enough to fully saturate stores over 3–4 weeks — without the sharp initial weight gain of a classic loading phase.

Intake: timing matters less than often claimed. Post-workout with carbs and protein is marginally better than taking it fasted, but the difference is minor. Consistency matters more than perfection.

Nutrition as the foundation — creatine as a supplement

Creatine is a supplement — and supplements complement a good diet, they don't replace it. For marathon runners, this holds true:

If you want to build your nutrition strategy for marathon prep the right way, that's something we work on together in runningsociety coaching — tailored to you, not off a template.

June 4, 2026