CBD has emerged as a popular tool among endurance athletes, including those training for half marathons, who are looking for support with recovery, sleep, and overall training consistency. While research is still developing, early evidence and expert opinion suggest CBD may play a supportive role when used thoughtfully alongside a solid training plan, good nutrition, and adequate rest.

CBD (cannabidiol) is a non-intoxicating compound found in hemp and cannabis that interacts with the body’s endocannabinoid system (ECS), which helps regulate pain perception, mood, sleep, and inflammation. Studies suggest CBD may have anti-inflammatory, analgesic, and anxiolytic (anxiety-reducing) properties, which are all relevant to distance runners dealing with repetitive stress and performance pressure.

One of the most important benefits for half marathoners is potential support with exercise-induced inflammation and soreness. Long runs and tempo sessions create micro-tears in muscle tissue, triggering inflammation that is necessary for adaptation but uncomfortable to manage. Early research indicates CBD may help modulate inflammatory pathways and reduce perceived pain, which could make recovery days more tolerable and help athletes maintain training consistency over time. Athletes often use CBD oils or capsules post-run, or topicals targeted to sore joints and muscles.

Sleep quality is another key pillar of half marathon performance. Deep, restorative sleep is when the body repairs tissues, restores glycogen, and consolidates motor learning from training sessions. Small clinical studies have found that CBD may improve sleep in some individuals, particularly by reducing anxiety and improving subjective sleep scores. Better sleep can translate into better recovery, more energy on key workout days, and a lower risk of overtraining.

Mental stress and pre-race nerves also play a major role during a training cycle. Many runners report performance anxiety before long runs, tune-up races, and race day itself. CBD has been studied for its potential to reduce anxiety, particularly through its effects on serotonin receptors. While it is not a replacement for mental skills training, mindfulness, or therapy, it may help some athletes feel calmer and more focused, which can support pacing and decision-making during a half marathon.

That said, CBD is not a magic solution, and there are important cautions. Product quality varies widely; third-party lab testing (for potency, contaminants, and THC levels) is essential. Athletes subject to anti-doping rules must be especially cautious, since only pure CBD is permitted by the World Anti-Doping Agency (WADA), while THC remains prohibited. Full-spectrum products may contain trace THC that could accumulate. Consulting a sports-savvy healthcare professional before starting CBD is recommended, especially for those taking other medications, since CBD can interact with certain drugs via liver enzymes.

Dosing should start low and increase gradually, allowing the athlete to monitor effects on recovery, sleep, and perceived stress over several weeks. CBD should complement, not replace, fundamentals: progressive training, good footwear, hydration, carbohydrate intake around long runs, and structured rest.

For half marathon athletes, CBD may offer useful support for recovery, sleep, and mental balance throughout a demanding training cycle. When paired with evidence-based training and used responsibly under medical guidance, it can be one more tool that helps runners reach the start line healthy—and the finish line strong.