Beetroot for runners has been studied since the late 2000s. The interest is in dietary nitrate, which converts to nitric oxide in the body. Nitric oxide relaxes blood vessels and may reduce the oxygen cost of running.
For runners, this matters. Running economy — how efficiently you use oxygen at a given pace — is one of the strongest predictors of performance.
This article explains the research and provides a practical 7-day protocol for race week.
Beetroot for Runners: The Short Answer
The research suggests that dietary nitrate from beetroot may improve running economy and time-to-exhaustion in some runners.
The effect is modest. It is not a replacement for training. But for runners looking for a measurable edge, it is one of the few supplements with consistent evidence behind it.
What the Research Says About Beetroot for Runners
Running Economy
Lansley et al. (2011) studied trained runners and found that beetroot juice reduced oxygen cost during moderate-intensity running. The runners used less oxygen at the same pace.
This is the key finding for runners. Lower oxygen cost means the same pace feels easier — or a faster pace becomes sustainable.
Source: Lansley et al. (2011) — Journal of Applied Physiology
Time-to-Exhaustion
Bailey et al. (2009) found that nitrate supplementation extended time-to-exhaustion by up to 16%.
This does not mean every runner sees 16%. But the direction is consistent.
Source: Bailey et al. (2009) — Journal of Applied Physiology
Individual Variation
Not all runners respond the same way. Baseline fitness, diet, and oral bacteria composition all influence the effect.
Some runners see measurable improvements. Others see little. The only way to know is to test it during training — not on race day.
Who Benefits Most?
| Group | Why |
| Recreational runners | Larger margin for improvement |
| Marathoners and half-marathoners | Running economy matters most over long distances |
| Trail runners | Sustained efforts at moderate intensity |
| Runners with higher baseline heart rates | More room for measurable change |
Elite runners may see smaller margins because they are already highly efficient.
The 7-Day Race Week Protocol
Day 1–5: Loading Phase
| Day | Dose | Timing |
| Day 1 | 1–2 tablespoons | Morning |
| Day 2 | 1–2 tablespoons | Morning |
| Day 3 | 2 tablespoons | Morning |
| Day 4 | 2 tablespoons | Morning |
| Day 5 | 2 tablespoons | Morning and evening |
Why load? Consistent daily intake increases baseline nitric oxide levels. This primes the cardiovascular system before race day.
Day 6: Pre-Race
| Action | Notes |
| 1 tablespoon in the morning | Maintain baseline |
| Rest or very light session | No intense training |
Day 7: Race Day
| Timing | Dose |
| 3 hours pre-start | 2–3 tablespoons in 500ml water |
| 30 minutes pre-start | Small sip of water only |
Important: Do not experiment on race day. Test this protocol during training first.
Runner Case Studies
Athlete reports are anecdotal and individual results vary.
Connor Rogers — Runner, 5km 14:27 · 10km 30:29
"166 bpm on 3:03/km reps. The data doesn't lie. I've found the missing link with Stamox."
Omar Hassan — Danish Marathon Runner, 2:12:17 Copenhagen Marathon
"Stamox, taken daily throughout the camp, improved oxygen efficiency and sustained the engine when it mattered."
These are individual reports. Not clinical evidence. But consistent with the research.
Common Mistakes
1. Testing It on Race Day
Never try a new protocol on race day. Test it during a hard training session first.
2. Taking It Too Close to the Start
Nitrate needs 2–3 hours to peak. Taking it 30 minutes before the gun misses the window.
3. Using Mouthwash
Mouthwash kills the oral bacteria that convert nitrate to nitrite. Skip it for at least 2 hours after taking beetroot.
4. Expecting a Miracle
The effect is measurable but modest. It won't replace training. Think of it as the final 1–2%.
Common Questions
How long before a run should I take beetroot?
2–3 hours before.
Can I take beetroot every day?
Yes. Many runners take it daily during training blocks. Safe for long-term use.
Will it upset my stomach?
Some runners report GI discomfort with concentrated juice. Powder mixed in water tends to be easier to tolerate.
How do I know if it's working?
Track heart rate at a fixed pace. A lower heart rate at the same pace is a measurable indicator.
Related Reading
Best time to take beetroot powder — the 2–3 hour window explained.
Beetroot for endurance — the complete guide.
Beetroot loading protocol — the full race week plan.
Stamox Oxy-Plus — a beetroot powder used by athletes since 2007. Shop Stamox →
