If you've spent any time in running circles, you've probably heard someone mention beetroot juice. Maybe you've seen it at the finish line of a race, spotted it in the fridge of a running club mate, or clocked it on a training nutrition list. It's become one of those supplements that everyone seems to have an opinion on - and for once, the hype has some actual science behind it.
But before you start downing shots of purple liquid and expecting a miraculous PB, let's dig into what beetroot juice really does, who it works best for, and how to use it properly.
What Is Beetroot Juice (and Why Are Runners Obsessed With It)?
Beetroot juice is exactly what it sounds like - juice extracted from raw beetroot. Nothing fancy. But what makes it interesting from a performance standpoint is its unusually high concentration of dietary nitrate.
Here's the simple version of what happens when you drink it:
- You consume nitrate (NO₃⁻) from the beetroot juice
- Bacteria in your mouth convert it to nitrite (NO₂⁻)
- Your body then converts nitrite into nitric oxide (NO)
- Nitric oxide causes your blood vessels to widen (vasodilation), improving blood flow and oxygen delivery to your muscles
That last step is the key. Better blood flow means more oxygen and nutrients reaching your working muscles — which is obviously a good thing when you're trying to run further or faster.
Nitric oxide levels in your blood typically peak around two to three hours after you consume beetroot juice, which is why timing your intake matters (more on that later).
The Top Benefits of Beetroot Juice for Running
Better Endurance and Oxygen Efficiency
One of the most well-documented benefits of beetroot juice is improved aerobic endurance. Research consistently shows that it can help your body use oxygen more efficiently - meaning you can sustain the same pace with less oxygen demand, or run further before hitting the wall.
A large umbrella review published in 2025, which analysed data across multiple studies, found that beetroot juice significantly improved VO2max in healthy adults — the measure of how well your body uses oxygen during exercise. For recreational runners, this is genuinely meaningful.
Separate research found that athletes supplementing with beetroot juice were able to sustain effort at 60%, 70%, and 80% of peak power output significantly longer compared to a placebo group. At 70% effort (think: comfortably hard long run pace), endurance improved noticeably.
Improved Running Economy
Running economy is essentially how efficiently your body moves at a given speed - the less energy you burn per kilometre, the better your running economy. It's one of the key predictors of running performance, alongside VO2max and lactate threshold.
Studies on moderate-trained runners show that around a week of beetroot juice supplementation can meaningfully improve running economy. Your body simply works more efficiently at the same pace. For someone training for a 5K, 10K, or half marathon, this translates to running that feels more sustainable and less draining.
Delayed Fatigue and Better Lactate Tolerance
One of the sneaky benefits of beetroot juice is its effect on lactate tolerance - your body's ability to keep working hard before lactic acid accumulation causes that burning, "I need to stop" feeling.
The same 2025 umbrella review found that beetroot juice improved time-to-exhaustion and performance in Yo-Yo intermittent recovery tests, suggesting it genuinely helps you push harder for longer before fatigue forces you to back off. Whether you're doing interval sessions on a training plan or racing a 10K, this matters.
Lower Perceived Effort (It Feels Easier)
Here's one that doesn't get talked about enough: beetroot juice doesn't just improve your physical performance markers — it can actually make running feel easier.
Research on runners doing a 5K time trial found that in the final stretch of the race (the last 1.8km), those who had consumed beetroot reported a lower rating of perceived exertion — meaning the same effort felt less hard. They also ran that closing section 5% faster.
A 5% speed improvement in the final kilometre of a race? That's the kind of gain that gets you a new PB.
Does Beetroot Juice Work for Everyone?
Honest answer: it works better for some runners than others, and it's worth knowing the nuance here.
The research is pretty consistent that recreational and moderately trained runners see the biggest benefits, particularly improvements in aerobic endurance and running economy. If you're building up your fitness, training for your first half marathon, or working through a couch to 5K plan, beetroot juice is likely to give you a noticeable edge.
For elite and highly trained runners, the picture is more mixed. Several studies on elite athletes found little to no improvement in running economy or time trial performance. The thinking is that highly trained athletes have already pushed their physiology close to its ceiling, and their cardiovascular system is already so efficient that the vasodilation boost from nitric oxide has less room to make a difference.
So if you're a recreational runner, good news - this is probably one of the more useful legal supplements you can try.
How to Take Beetroot Juice for Running (Timing, Dose, Form)
Getting the benefits of beetroot juice isn't just about drinking it. It's about drinking the right amount at the right time.
Timing: Aim to consume beetroot juice 2-3 hours before your run or race. This is when nitric oxide levels in your blood peak, so you want your workout to fall right in that window.
Dose: Research suggests a nitrate content of around 400-600mg (roughly 8-16 mmol of nitrate) is the sweet spot for performance benefits. Most commercial beetroot shots (like Beet It Sport) are designed with this in mind. One or two shots typically hits the target.
How long to use it: You don't have to just use it the day before a race. Research shows that both acute supplementation (2–3 hours before exercise) and chronic supplementation (daily for 3+ days) produce meaningful results. Loading up for a few days before a target race is a solid strategy.
Form: Stick to natural beetroot juice or concentrated shots rather than synthetic nitrate supplements. Natural sources are considered safer, and research consistently shows better and more reliable results from whole-food sources.
One thing to avoid: Don't use antibacterial mouthwash around the time you take beetroot juice. The nitrate-to-nitrite conversion happens in your mouth thanks to oral bacteria. Kill those bacteria with mouthwash and you kill the effect. Seriously.
Are There Any Side Effects?
Beetroot juice is generally very safe, but there are a couple of things worth knowing:
Pink urine (beeturia): This is the most common "side effect" and it's completely harmless. Around 10–14% of people experience pink or red urine after consuming beetroot. If it happens to you the first time, don't panic! It's just the pigment passing through.
Stomach issues: Some people find that a large amount of beetroot juice before exercise causes GI discomfort. If you're sensitive, try it on a training run first rather than on race day. Starting with a smaller dose and building up is a sensible approach.
Blood pressure: Beetroot juice can lower blood pressure due to its vasodilatory effect. This is generally fine and even beneficial for most people, but if you're already on blood pressure medication, check with your GP before adding it to your routine.
Should You Add Beetroot Juice to Your Training Plan?
If you're a recreational runner or someone building their fitness, beetroot juice is one of the more evidence-backed supplements you can add to your routine. It won't replace good training, consistent mileage, or proper nutrition, but as a complement to those things, it can genuinely help.
The key is using it correctly: the right dose, 2–3 hours before your key sessions or races, from a natural source, and consistently in the days leading up to a target event.
That said, no supplement does the work that a smart, personalised training plan does. Beetroot juice might give you a few per cent. The right running plan gives you everything else. If you want training that's built around your pace, your goals, and your schedule, Runna creates personalised plans for runners of every level.
The beet does some of the work. The plan does the rest.
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