Strong Tendons, Fewer Injuries: Collagen Secrets Every Runner Should Know

If you run regularly, you’ve probably noticed something. No matter how fit you feel, it’s often the little aches and niggles that get in the way long before your lungs or legs give up. Tight Achilles. Grumpy knees. Stiff hips. A dull ache across the top of your foot. These are the things that most commonly interrupt training plans and chip away at your confidence.

As runners, we put a lot of attention into things like training plans, shoes and running kit. But one piece of the puzzle often gets overlooked - Your connective tissues.

Your tendons, ligaments and joints are the structures that absorb the impact of every single step and transfer force through your body so you can move efficiently. When they’re strong, running feels smooth and reliable. When they’re not, running quickly becomes uncomfortable or in the worst case scenario, even impossible.

This is where collagen comes in. You’ve likely seen runners talking about it, and maybe you’ve wondered whether it’s genuinely helpful or just another trend. The truth is that collagen has been studied for years, not just in the running world but across all sports that involve repetitive impact and high training loads. The research is building fast and it’s becoming increasingly clear that collagen can make a real difference to runners of all levels.

What Is Collagen and Why Does It Matter for Runners?

Collagen is the most abundant form of protein in the human body. It essentially acts like scaffolding that holds everything together. Your skin, bones, cartilage, tendons, ligaments and even the lining of your muscles all rely on collagen to stay strong and flexible.

When you run, these structures are put under load repeatedly. Your achilles tendon stretches and recoils thousands of times. Your knees take force with every stride. Your hips stabilise your entire body weight as you shift from one foot to the other. For newer runners this can feel like a shock to the system. For long term runners it can gradually lead to stiffness or overuse injuries if these tissues aren’t supported.

Collagen plays a big role in repairing this strain. It helps rebuild micro tears and keeps connective tissues resilient. Although the body produces its own collagen, production naturally decreases with age. This usually starts in your mid 20s, meaning even runners in their 30s and 40s might notice slower recovery or more niggles than they used to. Supplementing collagen helps counteract this drop and ensures your connective tissues have the building blocks they need to stay strong. Even for younger runners, the naturally produced collagen may not be enough if you’re running long distances consistently.

How Running Impacts Your Connective Tissues

Every sport stresses the body in different ways, and long distance running is unique in how repetitive the movement is. Unlike football or tennis where movements are constantly changing, running loads the same structures again and again. Over time this repetition can wear down tissues that aren’t repairing quickly enough.

Some of the most common running injuries are directly linked to tendon or ligament strain, such as:

• Achilles tendinopathy

• Plantar fasciitis

• IT band issues

• Patellar tendon pain

• Shin splints

• Hip flexor strain

While strength training helps protect these areas and prevent injuries, collagen provides the raw materials your body needs to actually repair and reinforce them. Think of strength work as the stimulus that tells your tissues to adapt, and collagen as the supply of building materials that lets that adaptation happen.

The Science Behind Collagen for Runners

Multiple studies have shown that supplementing with collagen increases the density and strength of connective tissues. One of the most quoted studies found that 15g of collagen per day for 24 weeks significantly reduced joint pain in athletes. The biggest improvements were seen in the knees, although benefits were also noticed in the elbows and hips.

Another study showed that taking collagen regularly helped athletes recover more effectively from high impact training sessions. This is because collagen stimulates fibroblast activity. These are the cells responsible for repairing connective tissues. When fibroblasts have access to enough collagen, they can repair micro damage more quickly.

Runners who take collagen consistently report fewer aches and faster recovery between sessions. While science helps explain these benefits, many runners find the real proof comes from how they feel during training. When your tendons and joints feel stronger, confidence increases and running becomes more enjoyable.

How Collagen Supports Injury Prevention

Collagen supports runners in several key ways.

1. Reinforces Tendons and Ligaments

These structures are made mostly of collagen. Supplementing helps restore and maintain their strength, especially during periods of high mileage.

2. Improves Tissue Flexibility

Healthy tendons should be strong but also springy. Collagen supports their ability to stretch and recoil, which is essential for efficient running mechanics.

3. Helps Reduce Inflammation

Connective tissues that are repeatedly stressed can become irritated. Collagen helps rebuild these areas, reducing the irritation that can develop into bigger injuries.

4. Supports Joint Health

Collagen strengthens the cartilage that cushions your joints. This creates smoother movement and reduces the risk of joint pain during high impact efforts.

5. Speeds Up Recovery

By supplying the raw materials needed for repair, collagen helps tissues bounce back quicker after long runs or harder efforts.

When you combine all of these benefits, collagen becomes one of the most important supplements for preventing injuries over the long term. It helps keep your body resilient so that you can maintain consistent training, which is what ultimately leads to performance improvements.

Why Marine Collagen Works Best for Runners

There are several types of collagen, including bovine, porcine and marine. Marine collagen stands out for runners for two key reasons.

It has a smaller molecular structure, which makes it easier to absorb. This higher absorption rate means your body gets to work faster than other types of collagen.

Marine collagen is the more sustainable choice with bovine collagen linked with tropical forest loss and violence against Indigenous people. A 2020 investigation uncovered that at least 2,600 sq km of deforestation is linked to the supply chains of two Brazil-based collagen operations with connections to the biggest bovine collagen companies in the world. High quality farmed fish in which the waste from the fish in the form of skin, scales etc. is used for marine collagen, is the better choice for climate and planet.

How to Take Collagen for the Best Results

As most runners come to learn, consistency is key. Collagen works slowly over time rather than giving an immediate boost like carbs or electrolytes. Most runners start to notice a difference after around four to six weeks, although benefits continue to build the longer you take it.

Here are some practical tips.

Take it twice daily
Your body constantly repairs tissue, so daily collagen keeps the supply steady. Ideally take it once in the morning and once in the evening to ensure a constant supply to your connective tissues.

Aim for 10 to 15g per day
This is the dose supported by research for reducing joint discomfort and improving tendon health.

Mix it into something you already drink
Collagen works best when it fits easily into your routine. Many runners add it to their morning coffee, a smoothie or a glass of juice. High quality marine collagen, like Run Easy, dissolves easily and is tasteless in most drinks and food.

Pair collagen with strength training
Studies show that collagen is most effective when combined with load bearing exercise. Strength sessions tell your body to adapt, and collagen supplies the raw materials for that adaptation.

Why Collagen Matters More as Mileage Increases

If you’re building up to a marathon, training for an ultra or increasing your weekly mileage, your connective tissues are under more strain than usual. While muscles adapt quickly, tendons and ligaments take longer to strengthen. This mismatch can lead to niggles unless you support them properly.

Collagen helps close that gap. It makes your tissues more resilient so you can increase your training safely. It also helps reduce the risk of setbacks during peak training, when you’re relying heavily on your body’s ability to recover between long runs.

Many marathoners and ultra runners take collagen daily throughout training blocks and notice that their bodies feel more stable as they reach higher volumes. When your joints and tendons feel reliable, confidence grows and you can focus on running well rather than worrying about each step.

Choosing the Right Collagen Supplement

With more products appearing every year, it can be hard to know which collagen is actually worth taking. The key things to look for are:

• 100 per cent purity with no additives
  
  

• Marine collagen for better absorption and sustainability
  
  

• Batch tested for purity and effectiveness
  
  

• A powder that dissolves well and has little to no taste (many have a fishy aftertaste that make them unpleasant to take regularly)

Runners benefit from simple, clean supplements that do exactly what they claim without upsetting the stomach or adding unnecessary ingredients.

Why Protein Rebel’s Run Easy Collagen Is Ideal for Runners

If you want to strengthen your connective tissues and protect your body from the repetitive strain of training, a clean marine collagen powder is one of the most reliable ways to do it.

Run Easy is designed specifically for runners of all distances. It contains only pure marine collagen with nothing added, which makes it easy to digest and highly effective. 

It also dissolves easily in coffee, shakes or water and has minimal taste, which makes it simple to take daily without changing your routine. Every batch is tested against nine criteria to ensure purity and consistency, so you always know exactly what you are putting into your body.

Most importantly, it helps prevent, repair and maintain the connective tissues that keep you running well. Strong tendons and ligaments reduce your risk of injury and help you recover more effectively from long runs and intense sessions. When these tissues are supported, running becomes smoother and more enjoyable, and your training becomes more consistent.

Collagen might not be the most glamorous supplement, but it can make a huge difference to how your body feels over time. If you want to stay injury free and keep building your running performance, daily collagen is one of the most valuable additions you can make to your routine.