Whether you’re training for a half marathon or simply trying to keep your body strong and healthy, recovery matters just as much as the miles you log. The best recovery supplements for runners can make the difference between dragging through training and feeling ready for the next run. Whether you’re training for a half marathon or just trying to stay strong, recovery matters as much as mileage. The right recovery supplements can help you bounce back from workouts faster, reduce soreness, and maintain consistency — which is especially important if you’re building a training habit over time.
Below is a carefully chosen list of the best recovery supplements for runners — items that beginners and intermediate athletes can use, plus how and when to use them.
1. Whey Protein or Protein Powder
Protein is the foundation of recovery. After a hard run, your muscles need amino acids to repair micro-damage and rebuild. If you’re training for a half marathon and doing strength sessions, aim for about 0.7 to 1.0 grams of protein per pound of bodyweight each day.
Recommended product: Optimum Nutrition Gold Standard Whey Protein
Use this immediately after long runs or strength days to support muscle repair.
2. Creatine Monohydrate
While often thought of for strength athletes, creatine is increasingly recognised for endurance runners too — it helps support muscle recovery, reduce fatigue, and improve power output.
Recommended product: NOW Sports Creatine Monohydrate Powder
Take 3-5g daily (any time) to start building your “muscle energy reserve”.
3. Electrolytes & Hydration Support
When you run long or sweat heavily, you lose more than water — you lose salts and minerals. Replenishing with a good electrolyte product helps prevent cramps, reduces muscle soreness, and supports overall recovery.
Recommended product: Liquid IV Hydration Multiplier
Mix after your longest runs or when your training day has been extra humid.
4. Omega-3 Fish Oil & Anti-Inflammatory Supplements
Some inflammation is natural post-run, but chronic inflammation is a killer for consistent training. Omega-3s (EPA/DHA), turmeric, or other joint-health supplements help you recover smarter.
Recommended product: Nordic Naturals Ultimate Omega
Take this daily, especially if your diet is low in fatty fish or you’re feeling achy after long runs.
5. Magnesium & Sleep Support
Recovery isn’t just what you do while awake. Sleep is when the body actually rebuilds. Magnesium (particularly glycinate or citrate) helps muscles relax, reduce cramp risk, and support deeper sleep.
Recommended product: Doctor’s Best High Absorption Magnesium
Take 200-400mg about 30 minutes before bed on training days.
How to Decide Which Ones You Need
- Baseline check: Are you hitting enough protein and sleep? If not, the supplements above won’t replace that.
- Training volume indicator: Are you doing 30+ miles/week or multiple big sessions? Then “extra” recovery supplements make more sense.
- Budget & simplicity: Pick one area first — maybe protein or electrolytes — and nail consistency before layering more.
When & How to Use These During a Half Marathon Cycle
- Base phase (weeks 1-4): Focus on protein + electrolytes.
- Build phase (weeks 5-8): Add creatine + omega-3 if you tolerate well.
- Taper & race phase (weeks 9-12): Reduce volume, maintain supplements, sleep 7-9 hours, and make sure you feel recovered.
Runner’s Note: When testing supplements, keep a simple log. Track how your legs feel the next morning, energy on your next run, and any stomach issues. Small adjustments in timing or dosage often make recovery smoother and help you find what actually works for your body.
Runner’s Insight: Every runner’s journey looks a little different. What matters most is consistency — not perfection. Pay attention to how your body feels after each workout and recovery day. Track small improvements like better sleep, fewer aches, or more energy during runs. These subtle signs show your plan and supplements are working. Remember, steady progress over weeks always beats any quick fix.
Final Thoughts
Training for a half marathon isn’t just about accumulating miles — it’s building a body that can recover, adapt, and stay consistent. The best recovery supplements for runners are tools to help you do just that — but they’ll only work if you get the basics right: training volume, sleep, nutrition, and consistency. Use this guide to pick the right supplements, stay smart, and finish your training strong.
Author: Coach Chris