The Best Stack for Running

Running is one of the most accessible and effective forms of exercise, offering benefits for physical and mental health alike. Whether you’re jogging a 5K, sprinting for speed, or taking on long-distance endurance challenges, running engages your cardiovascular system, strengthens muscles, and sharpens mental focus. Regular running boosts heart health, improves lung capacity, and enhances mood through the release of endorphins. For runners aiming to optimise performance, incorporating specific supplements can enhance energy, endurance, recovery, and even mental sharpness. Below, we explore eight ingredients to create the ultimate running stack.

Mullein Leaf
Mullein Leaf is a traditional herb known for its powerful respiratory benefits. Native to Europe, this soft, velvety leaf has been used in teas and tinctures to soothe the lungs and improve breathing efficiency. The science lies in its ability to clear mucus and support healthy inflammation in the respiratory system, making it ideal for runners seeking better oxygen flow. Its mild taste pairs well with other herbal remedies, and it’s especially useful for those tackling endurance training or running in polluted environments.

• Supports lung health by reducing inflammation and clearing mucus.
• Enhances oxygen uptake during running for better endurance.
• Helps manage respiratory irritation from environmental pollutants.
• Aids recovery after intense cardiovascular activity.
• Promotes overall respiratory system strength.

Ketones
Ketones, such as beta-hydroxybutyrate (BHB), are natural fuel sources produced by the body during fat metabolism. When supplemented, they provide a quick and sustained energy boost, making them an excellent choice for runners. By bypassing glucose reliance, ketones optimise energy efficiency and reduce fatigue, allowing for prolonged performance. Originally popular in ketogenic diets, these compounds are now recognised as a valuable tool for endurance athletes.

• Provides sustained energy for long-distance running.
• Improves mental focus by fuelling the brain during physical exertion.
• Reduces muscle fatigue through efficient energy utilisation.
• Enhances endurance by conserving glycogen stores.
• Aids recovery by reducing exercise-induced oxidative stress.

Cordyceps
Cordyceps is a powerful adaptogenic mushroom long revered in traditional Chinese medicine. Known for its ability to increase aerobic capacity, it enhances the delivery of oxygen to muscles. By boosting ATP production, the body’s energy currency, Cordyceps is ideal for both speed and endurance runners. Its earthy flavour makes it a popular addition to powders or capsules.

• Increases oxygen utilisation and lung function.
• Enhances stamina and endurance by supporting ATP production.
• Reduces fatigue by improving energy efficiency.
• Supports post-run recovery by combating inflammation.
• Improves resilience to high-intensity training.

Alpinia Galanga
This lesser-known relative of ginger, also called Galangal, originates from Southeast Asia and is a powerhouse for mental energy and focus. Its stimulating compounds enhance cognitive function, allowing runners to maintain concentration during long runs. Additionally, its mild spiciness adds a refreshing zing to pre-workout blends. This is also in our Fast Focus oral spray. 

• Boosts mental clarity and focus during runs.
• Reduces mental fatigue for sustained performance.
• Supports overall energy metabolism.
• Enhances motivation and mood through stimulating effects.
• Combats oxidative stress linked to endurance exercise.

Beta-Alanine
Beta-Alanine is a non-essential amino acid that buffers lactic acid build-up in muscles, delaying fatigue and improving performance during high-intensity running. Commonly found in performance supplements, it is backed by extensive scientific research as a go-to for runners seeking to push their limits.

• Delays muscle fatigue by buffering lactic acid.
• Enhances performance in short bursts or interval training.
• Improves endurance during sustained runs.
• Reduces muscle soreness post-run.
• Supports overall workout efficiency.

Complex Carbohydrates/ Energy Gels
sEnergy gels, packed with complex carbohydrates, provide a fast and efficient source of fuel for runners. These carbs are digested slowly, offering sustained energy without the rapid crashes caused by simple sugars. Ideal for mid-run consumption, they help replenish glycogen stores, delay fatigue, and keep muscles firing during prolonged activity. Conveniently portable and easy to digest, energy gels are a staple for runners tackling long distances or intense workouts.

• Provides sustained energy to fuel endurance activities.
• Replenishes glycogen stores to delay fatigue and maintain performance.
• Supports muscle function during prolonged runs.
• Prevents energy crashes with steady carbohydrate release.
• Enhances stamina and focus, keeping you going through tough miles.

Electrolytes
Essential minerals like sodium, potassium, magnesium, and calcium ensure optimal hydration and muscle function. Runners lose electrolytes through sweat, and replenishing them maintains endurance and prevents cramping. Found in powders or hydration tablets, electrolytes are a staple for athletes at any level.

• Prevents dehydration and muscle cramping during runs.
• Optimises energy production and nerve function.
• Enhances endurance by maintaining hydration balance.
• Speeds up recovery by replenishing lost minerals.
• Supports heart and muscle health during intense activity.

Beetroot Extract
Beetroot Extract is a natural source of nitrates, which convert to nitric oxide in the body. This process improves blood flow, oxygen delivery, and endurance. With its earthy-sweet flavour, beetroot is a favourite for pre-run energy drinks or supplements.

• Enhances blood flow for better oxygen delivery to muscles.
• Boosts endurance by improving cardiovascular efficiency.
• Reduces perceived exertion during intense runs.
• Supports recovery by reducing inflammation and oxidative stress.
• Enhances sprint performance with improved vascular response.

CoQ10
Coenzyme Q10, or CoQ10, is a natural antioxidant found in every cell of the body, particularly concentrated in the heart. It plays a vital role in cellular energy production, making it a perfect supplement for runners. By enhancing mitochondrial function, CoQ10 boosts endurance, recovery, and overall cardiovascular health.

• Enhances energy production for sustained running performance.
• Supports cardiovascular health for optimal blood flow and oxygen delivery.
• Reduces oxidative stress during high-intensity exercise.
• Improves recovery by minimising muscle damage.
• Protects mitochondria for long-term energy efficiency.

Cramp Bark
Cramp Bark is a powerful herb celebrated for its ability to alleviate muscle spasms and tension. Derived from the Viburnum opulus plant, it works as a natural muscle relaxant, targeting both skeletal and smooth muscles to ease discomfort. For runners, it can be a game-changer, especially during long-distance runs or intense training, where cramping can hinder performance. Its active compounds, including scopoletin and coumarins, promote muscle relaxation and support circulation, helping runners move more freely and recover faster.

• Reduces muscle cramping during intense or prolonged activity.
• Relaxes tight muscles for smoother performance and recovery.
• Supports healthy circulation to muscles during endurance exercise.
• Eases tension in both skeletal and smooth muscles.
• Helps prevent spasms, ensuring more comfortable, consistent runs.

Conclusion
From energy boosters like Ketones and Beta-Alanine to lung optimisers like Mullein Leaf and Cordyceps, this stack addresses the most critical aspects of running performance: energy, endurance, recovery, and respiratory health. Combining these supplements can help runners achieve new milestones while supporting overall health and recovery.

Medical Disclaimer

This article is for informational purposes only and does not constitute medical advice. Always consult a healthcare professional before starting any supplement, especially if you have underlying health conditions, are pregnant, or are taking medication.