coffee for runners

The Benefits of Coffee for Runners

Coffee before a run. Can it help improve performance and is there a right time to drink it? We take a look at some popular questions and discover the benefits of coffee for runners.

What are the benefits of drinking coffee before a run?

There is most definitely a time and place for coffee before a run. The trick is to time it at the right time and in the right quantity. it is also important to know how it effects you, especially if you are going to drink it before an important event.

What impact does caffeine have on performance?

Caffeine is a stimulant drug (not a banned substance) Drinking it before a race, run or workout will speed up the signals from your brain to your body. In causing the nerve cells to speed up, it’s this increase in activity that signals to our bodies to produce adrenaline. This is just what you need before you undertake physical exercise. 

How to drink it before a run

It is important that you know your body and how it reacts to caffeine. If it gives you the jitters, or even gets the bowels moving, you need to know this. We always recommend that runners practise their nutrition in their training runs (when they have access to toilets). Knowing how your body responds to different things means you won’t get any nasty surprises on race day.

Does it work for all types of running/workouts?

There are some that think that the effects are short-lived and that it is mainly beneficial for sprinters or short distance runners however, caffeine will have an impact for up to 90 minutes of your workout. The perfect window is an hour or two after you have drank the coffee. Great for those running a 10k for example however, it will work for those running endurance events too as it helps maintain your body’s glycogen stores. When running a marathon for example, glycogen stores will deplete and, by the latter miles, you could find yourself running out of energy. Drinking coffee will help to use the fat rather than the glycogen.

What difference does it make to speed?

Studies have shown that caffeine, when ingested, can increase the circulation of free fatty acids. What this means is that it is glycogen sparing. Great when you want to maintain your glycogen stores for as long as possible during a marathon. Once the glycogen stores start to run low, you will be thankful for that coffee you drank earlier. Drinking in the right amount, can be effective in reducing your perceived exertion. Let’s say a 7 minute mile feels like an 8 minute mile. There are many benefits of coffee for runners when it comes to speed and performance.

high caffeine coffee for runners

What sort of impact will this have on race times?

Research published by the Journal of Science and Medicine in Sport illustrated that just 5mg of caffeine before running a 5k can improve your time by 1 percent. To put this into context, this means if you run a 20 minute 5k, you could take 12 seconds off.

When is the best time to drink it?

You should certainly not be knocking back a cappuccino on the start line. You won’t feel the benefits straight away which is no good for a 5 or 10k. Ideally you want to drink a coffee for runners (approximately 12fl 0z) 45-60 minutes before you start.  

How much is too much coffee?

Don’t overdo it and think that downing espressos is the way forward. You will end up with the jitters. Also drowning yourself in 2-3 cups of coffee that morning is just going to make you need a wee. You actually need about three to six mg of caffeine per kg of body weight. For a 150 pound (10st 10lb person) that equates to 12oz of strong coffee. Be sure to give yourself time to have a wee stop before you start.

Will drinking coffee pre-race dehydrate you?

No, coffee will not dehydrate- it will aid in hydration. Just don’t drink too much or you will be needing the toilet more frequently than you would like.

Is it advisable to drunk coffee after a run or workout?

It’s an interesting theory but studies have shown that drinking coffee after a run or workout can help with recovery as it will help to rebuild glycogen stores much quicker than with carbs alone.

Would you recommend a caffeine fast before a race or workout?

Perish the thought. There are some that believe that cutting out caffeine while tapering for a marathon will help come race day. The trouble is will this play with your system on race day? Also, who wants to go without coffee when they are eating well, cutting out bad foods, not drinking alcohol. We need some pleasures, right? Is it worth the bad mood and increased anxiety in the lead up to a race that is making you nervous enough?

Top tips regarding caffeine for runners

Don’t drink it on an empty stomach. Drink it after your breakfast. Don’t change your coffee and make sure you are used to running after you have drunk it. We have seen far too many people fall foul of working with new gels, different foods and hydration and getting it wrong. Trust what you know. When you do drink your coffee, give yourself enough time to manage any bowel movements.

when it comes to coffee for runners, there are many benefits but it is important to know how it effects you. We always recommend trying it out before any important event so that you know how your body reacts. Looking for a decent caffeine hit before your run? Why not check out Boostr High Caffeine blend – just the ticket when you need a much needed caffeine boost.