The Runner's Guide to Collagen: For Soreness, Stiffness & Stronger Strides

Running is a simple equation. The mental freedom and physical accomplishment on one side, and the inevitable physical toll on the other. We love the feeling of pushing our limits, but the reality is that every stride has an impact—a trade-off often felt the next day in the form of stiff knees, sore ankles, and that familiar, deep-seated DOMS.

So, how can you protect yourself and ensure you’re running for the joy of it for years to come?

Let's talk about collagen.

First, What Is Running Actually Doing to Your Body?

With every step you take while running, your body absorbs two to three times your body weight in force. That’s a lot! This force puts immense stress on your connective tissues – the cartilage that cushions your joints and the tendons and ligaments that hold everything together.

Over time, this repetitive impact can start to wear down that cartilage. The result? That all-too-familiar soreness, next-day stiffness, and a longer recovery time between runs.

Meet Collagen: Your Body's Support System

So where does collagen fit into this? Think of collagen as the glue or the scaffolding that holds your body together. It's the most abundant protein you have, and it's the primary building block of your skin, bones, and, crucially for us runners, your connective tissues. It provides the strength and elasticity your tendons and cartilage need to handle the demands of your run.

The problem is, as we get older, our natural collagen production starts to decline. It's a natural process, but for runners, it means less support for those hard-working joints and tissues.

How Collagen Can Be a Runner's Best Friend

This is where supplementation can play a blinder. Topping up your collagen levels can give your body the raw materials it needs for its internal repair shop.

• It Reinforces Your Cartilage: Studies have shown that collagen supplementation can help maintain the integrity of your cartilage, the rubber-like tissue that protects the ends of your bones. Think of it as reinforcing your personal shock absorbers.

• It Supports Your Tendons: Your tendons are like strong ropes connecting muscle to bone. Collagen is what gives them their strength. Research suggests that supplementing can lead to stronger, thicker tendons that are more resilient to the strain of running.

• It Can Aid Recovery: This is the big one. Some runners find that adding collagen to their routine helps to reduce that post-run soreness and dreaded next-day stiffness, meaning you can get back out there sooner and feel better doing it.

Marine vs. The Rest: Choosing Your Collagen Wisely

You’ll see different types of collagen out there, but marine collagen is a real standout for a simple reason: it's hydrolized. This just means it has gone through a process that turns it into smaller particles, making it easier and faster for your body to absorb and put to good use. When you want results, you want the stuff that gets to work quickly.

Getting Collagen on Your Team

The easiest way to make collagen a habit? Find a format that slots effortlessly into your life. A single-dose liquid sachet, like OOST, takes all the guesswork out of it. You can take it straight for a quick, no-fuss boost right after a run, or stir it into your water bottle or smoothie. It’s designed to fit into your routine, not complicate it.

The key, as with any supplement, is consistency and quality. Look for a brand that is transparent about its ingredients and ideally has third-party certifications (like we talked about in our last blog!). This ensures you're getting a clean, effective product that will help, not hinder, your performance.

Ultimately, running is about freedom, health, and longevity. Giving your body the support it needs with collagen isn't about chasing a quick fix; it's about investing in your recovery so you can chase those horizons for many, many more miles to come.