The Runner's Recovery Stack: Essential Supplements for Distance Runners
The Runner's Recovery Stack
Essential Supplements for Distance Runners Who Want to Go Further
You run 50km per week. Your knees ache. Your calves cramp at 15km. You're constantly dehydrated no matter how much water you drink.
Most runners think this is normal. That it's just part of the sport.
It's not. You're missing critical nutrients that running depletes faster than any other sport.
Why Runners Need Different Supplements
Weightlifters break down muscle. Sprinters need explosive power. Team sports need quick recovery.
Runners? You face unique challenges:
- Repetitive impact: 1000+ foot strikes per kilometre destroying your joints
- Massive electrolyte loss: You sweat more than any other athlete
- Muscle breakdown: Long runs eat your muscle for fuel
- Chronic inflammation: Constant pounding creates system-wide inflammation
The Truth: Every kilometre you run without proper supplementation accelerates joint damage and slows recovery. You're training hard but recovering poorly.
The Complete Runner's Recovery Stack
1. Joint Fortress 500g - Knee & Joint Protection (18+)
The Problem:
Every foot strike sends 2-3x your body weight through your knees, ankles, and hips. Over 50km per week, that's millions of impacts. Your cartilage breaks down faster than it can repair.
What Runners Don't See:
Runner's knee isn't from weak muscles. It's from degraded cartilage that can't absorb impact anymore. By the time you feel pain, the damage is already significant.
The Solution:
- Hydrolysed Collagen (9000mg): Rebuilds cartilage in knees and ankles
- Glucosamine + Chondroitin (2700mg): Clinical doses proven to reduce joint pain in runners
- MSM (300mg): Reduces inflammation from repetitive impact
- Boswellia Serrata (200mg): Natural anti-inflammatory for chronic joint stress
How To Use: Mix 20g in water every morning. Blackcurrant flavour. Take consistently - joint repair takes 4-8 weeks but prevents long-term damage.
⚠️ Age Restriction: 18+ only. Not suitable for shellfish allergies.
2. Magnesium 375mg Powder - Cramp Prevention
The Problem:
Cramping at 15km? That's not fitness - that's magnesium deficiency. Running depletes magnesium through sweat faster than you can replace it through diet.
What Runners Don't See:
You lose 15-40mg of magnesium per litre of sweat. On a long run, that's 100mg+ gone. Your muscles need magnesium to relax. Without it, they contract and don't let go = cramps.
The Solution:
- Magnesium Malate (225mg): Energy production for endurance
- Magnesium Bisglycinate (150mg): Highly absorbable, gentle on stomach
- Total 375mg: Replaces what you lose + supports recovery
How To Use: Mix 4g in water before bed. Raspberry flavour. Works overnight whilst you recover.
✅ Suitable for ages 15+
3. EAA + Electrolytes 360g - Endurance & Hydration
The Problem:
Long runs (90+ minutes) force your body to break down muscle for fuel. You're literally eating your own muscle to keep running. Plus, you're losing 1-2 litres of sweat per hour.
What Runners Don't See:
Plain water doesn't cut it. You need sodium to pull water into cells, potassium to prevent cramps, and amino acids to stop muscle breakdown. Without these, you're dehydrating AND losing muscle simultaneously.
The Solution - 2 in 1:
Essential Amino Acids:
- BCAAs (3600mg): Prevents muscle breakdown during long runs
- Complete EAA Profile: Supports recovery immediately
- L-Citrulline (750mg): Improves blood flow and reduces fatigue
Electrolyte Matrix:
- Coconut Water (350mg): Natural electrolyte source
- Sodium (225mg): Rapid rehydration
- Potassium (175mg): Prevents cramping
- Magnesium + Calcium: Muscle function
How To Use:
During runs 90+ minutes: Mix 12g in 500ml water, sip throughout
Post-run: Consume immediately to kickstart recovery
✅ Suitable for ages 15+
4. Marine Collagen or Omega-3 - Inflammation Control
The Problem:
Running creates chronic, system-wide inflammation. Your joints, muscles, and tendons are constantly inflamed. This slows recovery and increases injury risk.
What Runners Don't See:
You can't see inflammation, but it's why you're always sore, why recovery takes days, and why small niggles become injuries. Chronic inflammation is the silent career-ender.
The Solution (Choose One):
Option A: Marine Collagen
- Supports skin, joints, and connective tissue
- Highly bioavailable
- Additional collagen beyond Joint Fortress
Option B: Omega-3 Fish Oil
- Powerful anti-inflammatory
- Reduces joint pain and stiffness
- Supports cardiovascular health (critical for endurance)
How To Use: Take daily with food for best absorption.
Why This Stack Works for Runners
Joint Fortress protects your knees and ankles from repetitive impact damage.
Magnesium prevents cramps and supports muscle recovery overnight.
EAA + Electrolytes prevents muscle breakdown during long runs and maintains proper hydration.
Omega-3/Collagen reduces chronic inflammation and supports connective tissue health.
Together, they address every major challenge distance runners face: joint damage, cramping, dehydration, muscle breakdown, and chronic inflammation.
What Elite Runners Know
Professional distance runners don't just train more. They recover smarter.
They use:
- Joint support to extend their careers
- Magnesium to prevent cramping
- EAAs to preserve muscle during long runs
- Proper electrolyte replacement (not just water)
- Anti-inflammatories to control chronic inflammation
Whilst you're relying on water and hope, they're using science-backed nutrition to run further, faster, and longer.
Your Choice
Option A: Keep running hard, ignoring recovery, hoping your knees hold up. Watch your joints deteriorate. End your running career early.
Option B: Run hard AND recover smart. Protect your joints. Prevent cramps. Maintain muscle. Run for decades, not years.
The Runner's Recovery Stack is Option B.
Run Further. Run Longer. Run Smarter. 🏃
Explore the complete Runner's Recovery Stack and give your body what it needs to go the distance.
Shop The Stack⚠️ Important Safety Information
Joint Fortress is intended for adults aged 18 years and over. Contains high doses of certain vitamins. Not suitable for shellfish allergies.
For complete safety information, please visit our Supplement Safety & Legal Information page.
