You know that burning sensation in your legs when you’re deep into a hard workout, and your quads are screaming at you to stop?
That’s not just your body being dramatic—it’s actually a chemical reaction happening inside your muscles. And believe it or not, something as simple as baking soda might be able to help.
Yes, the same stuff that keeps your fridge from smelling like last week’s leftovers is being used by runners to push harder for longer.
But does it really work, or is it just another overhyped trick? Let’s break it down.
What Is Sodium Bicarbonate (Bicarb) Anyway?
Sodium bicarbonate—commonly known as baking soda—is a natural alkaline compound that helps regulate pH levels in the body. It’s been used for everything from heartburn relief to making your cookies rise, but it also plays a role in buffering acid during exercise.
And that’s where things get interesting for runners.
How Does Bicarb Actually Work for Running?
You’ve probably heard of lactic acid, right? That pesky substance blamed for sore legs and post-run wobbles? Well, that’s not entirely accurate. The real villain behind the burn is hydrogen ions.
Here’s what happens when you run hard:
- Your body starts producing energy without enough oxygen (anaerobic metabolism).
- This process creates a byproduct called lactate—and along with it, hydrogen ions.
- Hydrogen ions make your muscles more acidic, throwing your pH levels out of whack.
- That acid buildup leads to the “holy crap my legs are on fire” feeling.
This is where bicarb comes in. By loading up on sodium bicarbonate before a workout, you’re essentially giving your body an extra reserve of alkaline power. The bicarb buffers those hydrogen ions, keeping your muscles from turning into an acidic disaster zone as quickly. That means you can push harder for longer before hitting that point of no return.
And science backs it up. Studies have consistently shown that sodium bicarbonate can improve performance in high-intensity efforts, particularly in events lasting between 45 seconds and 8 minutes (think track races from 400m to 1,500m or a gut-busting final hill climb).
The Benefits
So, if you’re the kind of runner who thrives on speed workouts, short races, or repeated hard efforts, bicarb might be worth considering. Here’s what it can do:
- Delays muscle fatigue – Since bicarb helps counteract the acid buildup in your muscles, you can hold on to that “fast but not dying” feeling for longer.
- Boosts sprinting and finishing kicks – If you need to unleash a furious sprint to the finish, a well-timed dose of bicarb might help keep your legs fresher for that final surge.
- Improves interval and hill work – If your training involves repeated hard efforts—like track intervals or hill sprints—bicarb could help you maintain performance across multiple reps.
The Downsides
Before you go chugging a box of baking soda, let’s talk about the not-so-fun side effects.
- GI Distress – This is the big one. Many runners report bloating, nausea, and, well, urgent bathroom trips after taking bicarb. If you’ve got a race lined up, the last thing you want is a sprint to the porta-potty instead of the finish line.
- Too Much Sodium – Bicarb is, after all, sodium bicarbonate. If you’re watching your salt intake or have blood pressure concerns, this might not be the best option for you.
- Metabolic Alkalosis – If you overdo it, your blood can become too alkaline, leading to symptoms like dizziness, confusion, and muscle twitching. Not ideal mid-race.
Taking Bicarb Without Wrecking Your Stomach
If you’re thinking of experimenting with bicarb, here’s how to do it smartly:
- The Standard Dose – Most research suggests 0.3 grams per kilogram of body weight, taken 60-180 minutes before exercise. That means if you weigh 70kg (about 154lbs), you’d need around 21g of baking soda—roughly four teaspoons.
- Split It Up – Instead of downing it all at once (hello, stomach ache), some athletes take smaller doses throughout the day.
- Try Baking Soda Capsules – Some companies make buffered sodium bicarbonate capsules, which can be easier on the stomach than mixing it into water.
- Experiment in Training, Not on Race Day – Never try new supplements on race day unless you want a real-time experiment in digestive disaster.
Elite Runners Using Bicarb
It’s no secret anymore—bicarb has officially found its way into elite running. What started as a niche performance hack in pro cycling has now become a full-blown thing on the track. Cyclists have been using sodium bicarbonate for years to help push through brutal time trials and mountain climbs, but now, elite middle-distance runners are getting in on the action. And when you’ve got Olympic medalists and world champions casually mentioning it in post-race interviews, you know it’s not just hype.
Gone are the days when runners relied purely on talent, training, and a good old-fashioned carb load. Now, there’s Maurten’s high-tech Bicarb System—a specially formulated version of baking soda (yes, the same stuff in your pantry) designed to help athletes push through that painful lactic acid buildup. And if you’re not on it? Well, according to some, you might be racing at a disadvantage.
Keely Hodgkinson
Keely Hodgkinson isn’t just one of the fastest 800m runners on the planet—she’s also one of the many elites who’ve fully embraced bicarb as part of their race-day routine. The Olympic and World Champion has partnered with Maurten, the company leading the charge in making sodium bicarbonate actually usable for runners.
Like a lot of athletes, Hodgkinson had heard the horror stories about bicarb—mainly the stomach issues that come with it. But Maurten’s Bicarb System changed her mind.
“I’d always heard horror stories about bicarb, people getting it wrong, so I was a bit ‘Oh, what if it does that to me?’ But I think, you know, that Maurten have got it quite figured out and I’ve never had a problem with it. I’ve run some of my best races this year using it,” she said.
Now, taking bicarb before a race is just part of her routine—no drama, no GI issues, just a little extra edge when she needs it most. And if the reigning 800m world champ is on board, you can bet most of her competition is too.
Marco Arop
Marco Arop is a late convert to the bicarb revolution, but he’s all in now. The 2024 Olympic 800m silver medalist—who has a knack for storming through the field in the final 200m—decided to give it a shot right before his race in Paris.
“That’s something we kind of experimented with, last minute,” Arop admitted. “I figured if everybody else is using it, and it’s been working wonders…”
We all know that feeling. Your friends keep raving about some new supplement, so you cave in and try it—except instead of protein powder or greens powder, Arop’s last-minute decision helped him almost win the Olympics.
Grant Fisher
Grant Fisher has been on an absolute tear in 2025, smashing two indoor world records in just six days. First, he took down the 3000m record at the Millrose Games, running 7:22.91 to beat Lamecha Girma’s previous mark.
Then, he doubled down at the BU Valentine Invitational, obliterating Kenenisa Bekele’s legendary indoor 5000m record with a blistering 12:44.09.
In post-race interviews, Fisher candidly discussed his use of bicaarb, crediting it as a key factor in his record-breaking performances. This openness highlights a growing trend among elite runners embracing bicarb to gain a competitive edge.
A Growing Controversy
The primary concern revolves around the ethical implications of using sodium bicarbonate to enhance performance. While it’s not on the World Anti-Doping Agency’s list of banned substances, some athletes and coaches argue that its performance-boosting effects blur the line between fair competition and doping. The substance works by buffering lactic acid in muscles, potentially allowing athletes to push beyond their natural limits. This has led to discussions about whether its use provides an unfair advantage, akin to other banned performance-enhancing methods.
Community Perspectives
Discussions on platforms like LetsRun.com highlight the divided opinions among runners. Some view the widespread adoption of sodium bicarbonate, especially with products like Maurten’s Bicarb System, as a natural progression in sports nutrition. Others express concern that reliance on such supplements undermines the spirit of fair competition. One user noted, “Bicarb has real physiologic benefits. It’s proven. How that translates precisely to performance enhancement is debatable. But it makes perfect sense.”
The debate underscores a broader conversation about the ethics of performance enhancement in sports. As legal supplements become more effective, the line between acceptable aids and doping becomes increasingly blurred, prompting athletes and governing bodies to re-evaluate what constitutes fair play.
Should You Try Bicarb?
If you’re an everyday runner just looking to cruise through your weekend long run, bicarb probably isn’t necessary. But if you’re into shorter, high-intensity efforts—like track workouts, mountain sprints, or even fast road races—it might be worth experimenting with.
Just remember: bicarb isn’t a miracle drug. It won’t replace proper training, pacing, or race strategy. But if used correctly, it might just give you an extra gear when you need it most.
So, should you give it a shot? Maybe. Just, you know, keep a bathroom nearby the first time you try it.
