CBD For Runners - Benefits, Usage, and Everything You Need to Know

As runners, we are always on the lookout for ways to improve performance, recover faster, and manage the occasional aches and pains that come with pounding the pavement. Something that has been making waves in recent years is  CBD. Short for cannabidiol, CBD is a compound derived from the cannabis plant, and it’s gaining popularity among athletes for its potential to enhance recovery and support overall wellness.

In this article, I’ll take you through everything I’ve learned about CBD for runners—from its benefits and science-backed uses to how to incorporate it into your routine. Whether you’re an ultramarathoner or a casual jogger, this guide will help you decide if CBD is right for your training. It's important to remember that you should always consult your doctor or a medical professional before adding any supplements to your diet. 

What Is CBD?

Before diving into its benefits for runners, let’s start with the basics. CBD is one of over 100 compounds found in the cannabis plant, but unlike THC (tetrahydrocannabinol), it doesn’t cause a “high.” Instead, CBD interacts with the body’s endocannabinoid system (ECS), which regulates pain, inflammation, mood, sleep, and other vital functions.

CBD products come in various forms, including oils, gummies, creams, and capsules, making it easy to find a method of consumption that works for you.

Why Runners Are Turning to CBD

Running is a fantastic way to stay fit, but it’s not without its challenges. From sore muscles to mental burnout, runners face a unique set of physical and mental demands. Here’s why CBD is becoming a go-to solution for many in the running community:

1. Pain Relief
   One of the most common reasons runners use CBD is to manage pain. Whether it’s a nagging knee injury or post-run soreness, CBD’s anti-inflammatory properties may help reduce discomfort. Studies suggest that CBD can target inflammation at the source, providing relief without the side effects of over-the-counter painkillers.
2. Faster Recovery
   After an intense workout, your muscles need time to repair. CBD may speed up the recovery process by reducing muscle inflammation and oxidative stress. Some runners even use CBD topicals to target specific areas, such as calves or hamstrings, for localized relief.
3. Improved Sleep
   Quality sleep is crucial for recovery and performance, but stress or pain can sometimes keep you tossing and turning. CBD is known for its calming effects, which may help you fall asleep faster and enjoy deeper, more restorative rest.
4. Stress and Anxiety Management
   Race-day jitters or the pressure to hit a new personal best can take a mental toll. CBD’s interaction with the ECS may help regulate stress and promote a sense of calm, making it easier to focus on your goals.
5. Endocannabinoid System Support
   Runners often experience the “runner’s high,” a euphoric feeling linked to the release of endocannabinoids. Some researchers believe CBD may enhance this natural process by supporting the ECS, potentially improving mood and endurance.

How CBD Works for Runners

CBD’s effectiveness lies in its ability to interact with the endocannabinoid system. The ECS is a network of receptors and neurotransmitters found throughout the body, and it plays a key role in maintaining balance (or homeostasis).

Two Main Types of Receptors:

• CB1 Receptors: Found primarily in the brain and nervous system, these receptors influence mood, appetite, and pain perception.
• CB2 Receptors: Found in the immune system and peripheral tissues, these receptors are involved in managing inflammation and immune responses.

When you consume CBD, it doesn’t directly bind to these receptors. Instead, it helps the ECS function more efficiently by enhancing the body’s natural production of endocannabinoids and reducing the breakdown of these compounds.

Using CBD as a Runner

Before you think about incorporating CBD into your running routine, it’s important to find the right product, dosage, and timing for your needs.

1. Choosing the Right CBD Product

CBD products come in various forms, and each has its own benefits. Here are some of the most popular options for runners:

• CBD Oils and Tinctures: Taken sublingually (under the tongue), these are fast-acting and easy to dose.
• CBD Capsules: A convenient option for consistent dosing, but they take longer to kick in.
• CBD Gummies: Great for on-the-go use, with a slower onset compared to oils.
• CBD Topicals: HEMPE hot and cold gels and balms, and salves are ideal for targeting specific areas of soreness or inflammation.
• CBD Drinks: Infused beverages can be a refreshing way to hydrate and recover post-run.

When selecting a product, look for third-party lab testing to ensure quality and purity. Full-spectrum CBD has the added benefits of other cannabinoids and terpenes, or broad-spectrum CBD for a THC-free option.

2. Finding the Right Dosage

There’s no one-size-fits-all dosage for CBD, as it depends on factors like body weight, metabolism, and the severity of your symptoms. I started with a low dose (10–20 mg per day) and gradually increased it until I found what worked for me. It’s always a good idea to consult with a healthcare professional, especially if you’re new to CBD.

3. Timing Your CBD Intake

The timing of your CBD intake can make a difference in its effectiveness. CBD can be used at different stages of a running routine:

• Pre-Run: A small dose of CBD oil or a gummy can help calm nerves and reduce pre-run anxiety.
• Post-Run: Applying a CBD topical to sore muscles along with a dose of CBD oil can support recovery.
• Before Bed: A nighttime dose can help to relax and aid deep sleep, ensuring the body gets the rest it needs to repair.

The Science Behind CBD for Runners

While research on CBD is still in its early stages, there’s a growing body of evidence supporting its potential benefits for athletes. Here are a few key studies:

• Pain and Inflammation: A 2015 review published in Bioorganic and Medicinal Chemistry highlighted CBD’s anti-inflammatory and analgesic properties, which may help reduce pain and swelling in athletes.
• Sleep Improvement: A 2019 study in The Permanente Journal found that CBD improved sleep quality in 66% of participants within the first month.
• Stress Reduction: Research published in Neurotherapeutics in 2015 demonstrated CBD’s ability to reduce anxiety, which can be beneficial for runners dealing with performance-related stress.

Potential Drawbacks of CBD for Runners

While CBD is generally considered safe, there are a few potential drawbacks to keep in mind:

• Individual Variability: Not everyone responds to CBD in the same way, so it may take some trial and error to find the right product and dosage.
• Drug Interactions: CBD can interact with certain medications, so it’s important to consult with a doctor if you’re taking prescription drugs.
• Legality and Testing: While CBD is legal in many places, THC-free products are essential for runners subject to drug testing. Always check the laws in your area and choose products from reputable brands.

Success Stories from the Running Community

Many runners have shared their positive experiences with CBD, from reducing chronic pain to improving post-run recovery. For example, ultramarathoner Avery Collins has credited CBD with helping him recover from long training sessions, and countless amateur runners have reported better sleep and stress management.

Is CBD Right for You?

If you’re considering trying CBD, here are a few tips to get started:

1. Do Your Research: Look for reputable brands with third-party lab testing.
2. Listen to Your Body: Pay attention to how CBD affects your performance and recovery.
3. Consult a Professional: Talk to a doctor or sports nutritionist, especially if you’re taking other supplements or medications.

Final Thoughts

While it’s not a one-size-fits-all solution, it may be worth exploring as part of your training and recovery toolkit. As I’ve learned firsthand, running isn’t just about pushing limits—it’s also about taking care of your body and mind.