How to Get Natural Energy for Running

How to get natural energy for running? What you consistently put into your body largely determines your performance outcome as a runner. Every so often, I like to mention research-backed natural health supplements to help boost your running performance and help you invest in a better diet, so you can build more progress as an endurance runner.

How to Get Natural Energy for Running

How to Get Natural Energy for Running


Keep muscle fatigue away and boost strength and stamina for running with 2,000 mg of the amino acid, L-ornithine. How does it work? According to work in Nutrition Research, L-ornithine helps your body use fuel more efficiently, so you can enjoy a surge of energy during running AND L-ornithine removes the fatigue-causing ammonia that builds up in the muscles when you run overtime.

Sage Tea 

Looking for an alternative to coffee? Need a more long-lived mood-boost? Try sage tea for a boost of energy since your body doesn’t build a tolerance to it like it does with the caffeine in coffee. Plus, sage tea does not give you the jitters that are so often accompanied with caffeinated coffee. How exactly does sage tea give you lasting, high-quality energy? According to research out of England’s Northumbria University, sage slows the release of enzymes that breakdown acetylcholine, a brain chemical or neurotransmitter in the brain that wakes you up. Basically, sage allows energizing acetylcholine to linger around in the brain longer, keeping you wide awake.

Black Tea 

Block out physical fatigue and mental exhaustion with happiness-boosting black tea. According to the journal Appetite, black tea reboots your energy levels because it contains the mood-lifting combo: caffeine and l-theanine which collectively works to send feel-good energy, making you feel instantly more joyful.

Vitamin D 

Vitamin D assists in lasting-energy for running by balancing blood sugar levels. According to reports in Nutrition Research, taking 420-IU of vitamin D3 daily has a positively enormous effect on improving insulin sensitivity and glucose (sugar) blood levels to the point of actually reducing your risk of type 2 diabetes. The researchers specified that vitamin D gives you the energy you so richly deserve for running, by nourishing the hypothalamus, which is a very tiny gland in the brain that regulates most biological functions in the body, including blood-sugar level regulation as well as the body’s response to insulin, helping you feel fresh and well-energized for running.

Vitamin D3

Vitamin D3 can give you a big energy leap. According to the North American Journal of Medical Sciences, if you are more tired than usual, consider taking 1,000IU of vitamin D3 to put pep in your stride. Upping your Vitamin D3 intake is especially important during the winter, where we don’t get as much sunlight. The mechanism of action behind how vitamin D3 boosts energy that’s lasting is that it energizes muscle cells, preventing physical fatigue from creeping up.


The first challenge of attaining lasting energy for running is with stabilizing your blood sugar levels, thereby preventing sugar crash fatigue. For instance, cinnamon was found to have a powerful leveling effect on blood sugar levels. Cinnamon has been widely used in traditional medicines for the treatment of a wide range of health ailments, particularly, preventing blood sugar spikes and even type 2 diabetes!

  • According to Shane Ellison, M.S, cinnamon controls high blood sugar spikes by simulating muscle cells to remove sugar from the blood when insulin is high.

Cinnamon can also give you energy by amping up your brain energy on an unprecedented scale. According to research presented at a recent annual meeting of the Association for Chemoreception Science, cinnamon stimulates activity in areas of the brain that control alertness, making your mind more sharp and focused. Comparative studies have established that cinnamon keeps your brain young, fresh and crackling by preventing age-related brain cell damage.

Probiotic Supplements

Probiotic supplements give you lots of energy for running because there is a very strong brain-gut connection, that has been emphasized many times by researchers, that influences mood and brain energy. When your gut is not functioning optimally, this can take hold of your energy levels and mood. Make taking a multi-probiotic supplement a priority because it helps your brain get more energized by keeping your gut healthy.

  • According to work in the journal of Gastroenterology, taking a probiotic supplement high in ‘good bacteria’ allows you to feel more energized by making you feel significant less stressed and anxious.

When you feel great, you run great and produce great performance results quicker!

Extra Virgin Olive Oil

Extra virgin olive oil gives you energy by naturally protecting and detoxing your liver. Sometimes our liver needs revitalizing because of a poor diet which underpins sluggish liver function which is enough to make you feel sluggish.

  • According to the World Journal of Gastroenterology, extra virgin olive oil is very high in antioxidants that curbs chronic tiredness by recharging your liver’s natural ability to burn food and stored fat for energy.

By replacing the fats in your diet with taking 3 tablespoons of extra virgin oil is enough to strengthen your liver’s energy processing productivity and your tiredness will fade away.

Pine and Cedar Scents

If you’re reluctant on taking supplements, one natural way to get a boost of energy is with the scent of pine. According to Dr. Alan Hirsch, MD, reported that the scent of fresh evergreen triggers the release of brain chemicals that boost mood and alertness.  Furthermore, according to reports in the American Medical Association Journal, the scent of cedar also improves attention, focus and mood by increasing the flow of nourishing oxygen to the brain by 30%. You can get candles that are pine and cedar scented or you can get them in essential oil form as well.

Take Home Message

There are various, diversified ways to boost energy for running, whether it be taking supplements, eating better or using topical measures, such as essential oils, to help you level the playing field and give your body better economical potential to perform well when running.

So, try out the health supplements I just mentioned and see how you fair, especially because they are scientifically-backed which makes them stand-out from other natural health supplements. You want to rely on what really works, so it certainly helps that the effectiveness of these supplements are verified in the scientific literature!

There’s certainly a lot to be gained from clean fuel and these health supplements can certainly make all the difference in advancing your performance. 

Bretta Riches

Bretta Riches

"I believe the forefoot strike is the engine of endurance running..."

BSc Neurobiology; MSc Biomechanics candidate, ultra minimalist runner & founder of RunForefoot. I was a heel striker, always injured. I was inspired by the great Tirunesh Dibaba to try forefoot running. Now, I'm injury free. This is why I launched Run Forefoot, to advocate the health & performance benefits of forefoot running and to raise awareness on the dangers of heel striking, because the world needs to know.
Bretta Riches

P.S. Don't forget to check out the Run Forefoot Facebook Page, it's a terrific place to ask questions about forefoot running, barefoot running and injury. I'm always happy to help!