After using the Hercules Pre-workout powder, my running has significantly improved as a 39 year old female. I noticed that my endurance went through the roof after consuming 1 tsp of the powder for two days. I often mix the powder with other flavoring herbs to make Hercules more palatable. (I had been fighting) lack of endurance for running. I had previously had IT band syndrome and had to stop running for about two months. During that time, I lost my endurance and motivation. It took me only two days to start feeling the results. I got back into my running without feeling uncomfortable.