Should You Try Ketones for Running Performance? What Runners Need to Know Before They Sip

June 30, 2025 • are ketones worth it for runners • do ketones improve running performance • ketone supplements for runners • performance supplements for recreational runners • running performance supplements

In the quest for an edge, it’s tempting to look for shortcuts. Lately, ketone supplements have been making the rounds in endurance circles—from Tour de France teams to trendy Instagram posts. They’re marketed as a clean energy source, a recovery booster, and even a way to improve cognitive function during long races.

But are they worth your attention? And more importantly—are they even relevant to you?

Let’s take a look at what the research says, who it’s based on, and how ketones compare to another flashy performance booster: the super shoe.

What Are Ketones?

Ketones are molecules your body naturally produces when carb stores are low—like during fasting or a ketogenic diet. They’re an alternative energy source, especially for the brain. Ketone supplements aim to shortcut that process by flooding your bloodstream with these molecules without needing to go low-carb.

There are two main types:

Ketone esters: Potent, expensive, and often used in research
Ketone salts: Cheaper, less effective, and more likely to cause GI issues

What the Research Actually Shows

I saw a post on the Feisty Menopause IG page about research on ketones. I was curious so I dug into it. What did the 8 papers shared in the post say?

Here’s the short version:
Most studies showing ketone benefits are in young, male, elite athletes—primarily cyclists—and are often funded by companies that manufacture ketone products.

Some early studies found a ~2% boost in performance in time trial conditions. Others saw no effect or even worse performance, especially during high-intensity efforts.

Also: zero published studies have focused on menopausal, older, or recreational runners.

So while the buzz sounds exciting, the evidence for everyday athletes—especially women—is basically nonexistent.

What’s Being Left Out

When you see claims like “ketones improve endurance,” here’s what’s often not disclosed:

Participants are usually young elite men
No long-term safety data exists for regular use in midlife or older athletes
Potential downsides include GI distress, lower power output, and expensive guesswork
No studies show benefits specific to hormone-related fatigue or recovery

If you're training for a marathon, managing a full-time job, dealing with hormonal shifts, and trying to stay strong and injury-free—you're not the population ketone supplements were tested on.

Super Shoes vs Ketones: A Fair Comparison?

Yes—and no.

Super shoes (like Nike Vaporfly or Adidas Adizero) offer a well-documented 3–4% performance boost in races. But they also come with caveats:

They change biomechanics and load tissues differently
They increase injury risk for under-strengthened runners
They work best when layered on top of solid training

Ketones are similar in spirit: a performance supplement, not a foundation. When an athlete has the training, recovery, and fueling locked in, maybe there’s room to experiment. But without the basics, neither shoes nor ketones will make you better—they’ll just shift the weak link somewhere else.