Olive oil running has recently become one of the most surprising wellness trends online, sparking discussions among runners, nutrition enthusiasts, and TikTok creators. While the term sounds unusual at first, the concept is tied to broader health, performance, and natural-living movements gaining popularity around the world.
In this detailed guide, we’ll break down what olive oil running actually is, why people are doing it, the science behind the claims, risks to watch for, and expert-backed recommendations you can confidently follow.
What Is “Olive Oil Running”?
At its core, olive oil running refers to the practice of consuming a small amount of olive oil before a run or using olive oil in recovery rituals after running. Some viral variations also involve using olive oil for:
- Joint massage pre-run
- Skin lubrication to prevent chafing
- Boosting energy through healthy fats
- Digestive support before long runs
- Natural anti-inflammatory benefits post-run
Because the phrase is trending across platforms like TikTok and Instagram, different creators use it in slightly different ways. But the central idea remains: integrating olive oil into your running routine for performance or wellness benefits.
Why Is Olive Oil Running Suddenly Trending?
There are several reasons this unusual yet intriguing trend exploded online:
1. The Viral “Mediterranean Lifestyle” Movement
As searches for Mediterranean diet, Blue Zones, and longevity spike, olive oil — one of the healthiest fats on the planet — has become a symbol of wellness. This naturally extends into fitness routines, including running.
2. Increased Interest in Natural Performance Enhancers
Runners are moving away from synthetic gels and powders, exploring whole-food alternatives for:
- Sustained energy
- Better digestion
- Faster recovery
Olive oil fits this perfectly due to its healthy fats and antioxidant content.
3. Influencers & TikTok Health Creators
The hashtag #oliveoilrunning continues to gain traction with creators showcasing:
- Pre-run olive oil shots
- DIY anti-chafe olive oil balms
- Post-run massage routines
Short-form content has a major influence on fitness habits — especially unusual ones that spark curiosity.
4. Research Supporting Olive Oil’s Health Benefits
Multiple studies show that extra-virgin olive oil (EVOO):
- Reduces inflammation
- Supports heart health
- Enhances fat metabolism
- Aids joint mobility
These scientifically backed benefits feed the momentum of the trend.
How Olive Oil Running Works: The Two Main Methods
There are two primary approaches people use:
Method 1: Drinking Olive Oil Before a Run
Many runners take 1–2 tablespoons of extra-virgin olive oil about 20–40 minutes before running.
Why?
Healthy monounsaturated fats break down slowly, offering:
- Steady energy release
- Improved fat oxidation during cardio
- Reduced hunger during long-distance runs
Best for:
Long-distance runners
Fasted runners
Trail runners
Marathon training
Method 2: Using Olive Oil Topically for Running
Runners apply olive oil to areas prone to friction—such as thighs, underarms, or chest—to prevent chafing naturally.
Also used for:
- Knee or ankle massage
- Muscle recovery
- Hydrating dry skin exposed to cold weather
What Does the Science Say?
Below is a quick breakdown of research-backed benefits of components found in extra-virgin olive oil.
| Olive Oil Component | Benefit for Runners | Research Source |
|---|---|---|
| Oleic acid | Improved fat metabolism | Harvard School of Public Health |
| Polyphenols | Reduced inflammation, antioxidant protection | Journal of Nutritional Biochemistry |
| Vitamin E | Supports recovery & reduces oxidative stress | NIH |
| Squalene | Skin protection & hydration | Journal of Lipid Research |
These findings support many claims associated with olive oil running, but with important considerations (covered below).
Benefits of Olive Oil Running
Here’s a breakdown of the most commonly cited benefits, supported by research where applicable:
1. Sustained Energy for Long Runs
Olive oil provides 9 calories per gram, acting as a slow-burning fuel. This can prevent energy crashes, especially during endurance runs.
2. Natural Anti-Inflammatory Effects
Thanks to polyphenols and oleocanthal, olive oil mimics the effects of low-dose ibuprofen, helping:
- Reduce joint stiffness
- Minimize muscle inflammation
- Improve post-run recovery
3. Enhanced Fat Metabolism
Runners engaged in fat-adaptation or low-carb training may find olive oil useful for improving carbohydrate sparing.
4. Digestive Support (For Some People)
Small amounts of olive oil can help:
- Stimulate digestion
- Prevent stomach sloshing during runs
- Reduce constipation for early-morning runners
5. Skin Protection
Used topically, olive oil helps:
- Prevent chafing
- Hydrate dry skin
- Protect against wind or cold
6. Affordable & Accessible
Unlike specialized gels or balms, olive oil is inexpensive and available everywhere.
Potential Risks & Side Effects
Like any trending wellness practice, olive oil running is not without drawbacks.
1. Digestive Upset
Some people may experience:
- Nausea
- Cramps
- Diarrhea
- Reflux
Especially if consuming too much too quickly.
2. High-Calorie Density
While healthy, olive oil is calorie-rich and may affect weight goals if overused.
3. Sun Sensitivity on Skin
Applied topically before outdoor runs, it can increase UV absorption.
4. Slip Risk
Olive oil makes surfaces slick; using it excessively on feet or ankles can cause accidents.
How to Safely Practice Olive Oil Running
If You Want to Try the Pre-Run Shot
- Start with ½ tablespoon.
- Use high-quality extra-virgin olive oil (EVOO).
- Wait 20–40 minutes before running.
- Avoid if you have GERD or sensitive digestion.
If You Want to Use It Topically
- Apply a very thin layer.
- Focus on high-chafe areas.
- Use sunscreen if running outdoors.
- Avoid using on the soles of the feet.
Who Should Avoid Olive Oil Running?
- People with a history of gallbladder issues
- People sensitive to high-fat foods before exercise
- Runners with oily/acne-prone skin
- Those with nut or olive allergies
- Anyone with chronic digestive disorders
Expert Tips for Using Olive Oil in Your Running Routine
These actionable tips align with sports nutritionist recommendations:
- Combine olive oil with a carb source (e.g., banana) for balanced energy.
- Pair olive oil massages with foam rolling for better recovery.
- Use only cold-pressed EVOO to maximize antioxidants.
- Test new routines on short runs, not race days.
- Store olive oil in a dark glass bottle to preserve nutrients.
Frequently Asked Questions (FAQ)
1. Is olive oil good to drink before running?
Yes — in small amounts, olive oil can offer steady energy for long runs. Start with ½–1 tablespoon to avoid stomach issues.
2. Is olive oil better than pre-workout?
Not directly. Olive oil provides sustained energy, not the stimulant boost pre-workouts offer.
3. Can olive oil help with knee pain while running?
Indirectly. Its anti-inflammatory properties may support joint comfort when used consistently in diet.
4. Does olive oil help with chafing during runs?
Yes. It can be applied to high-friction areas as a natural lubricant.
5. Which olive oil is best for running?
Look for cold-pressed, extra-virgin olive oil with a high polyphenol content.
Conclusion: Why Olive Oil Running Is Gaining Momentum
In conclusion, olive oil running is trending because it combines traditional Mediterranean wellness principles with modern running performance goals. The practice offers potential benefits like sustained energy, reduced inflammation, and natural chafe prevention — making it appealing to runners of all levels.
However, it’s essential to use olive oil intentionally, test your tolerance, and rely on high-quality extra-virgin olive oil for the best results. Whether used internally or topically, olive oil can be a valuable addition — but not a magical shortcut — to a runner’s overall routine.