Coffee Before Running: Pros and Cons of Coffee Before Running

Before a run, coffee (or any form of caffeine) can increase your energy and reduce discomfort. Many long-distance runners and endurance athletes (including marathoners, cyclists, and triathletes) use caffeine supplements on race days to boost their performance. Like espresso, energy drinks, and energy gels, a pre-workout cup of joe can be a great source of caffeine before a run to boost energy levels.

To achieve the performance benefits of caffeine intake before a run, opt for about one ounce of coffee for every ten to fifteen pounds of body weight (or about five milligrams of caffeine per kilogram of body weight). This equates to about twelve ounces of coffee for a 150-pound runner. Drink your coffee around one hour before your run to allow the caffeine to take effect.

Drinking a moderate amount of morning coffee before running can offer several performance-enhancing benefits, including:

1. 1. Improved mental alertness: A pre-run cup or two of coffee can increase your mental alertness, allowing you to feel more awake and present during a run. This can help you stay more in tune with your body and surroundings.
2. 2. Increased energy: The caffeine in coffee can increase your energy levels, especially if you run early in the morning. Under the effects of caffeine, you may experience an increase in speed and a decrease in fatigue.
3. 3. Reduced pain sensation: Caffeine consumption can reduce your sense of pain and discomfort, which can help alleviate the strains of a difficult run and temporarily increase your endurance.

Coffee might have downsides for your running performance. A few negative side effects of coffee before your morning run include:

1. 1. Increased urination: While it’s a myth that a moderate amount of coffee will dehydrate you, coffee is a diuretic and can increase your need to urinate. This side effect can be distracting or irritating on a long-distance run and could decrease your will to hydrate.
2. 2. Jitters: Unless you are a regular coffee drinker, caffeine before running can give you jittery feelings, including an increased heart rate, elevated blood pressure, heart palpitations, or dizziness.
3. 3. Stomach issues: Consuming large amounts of caffeine can cause mild to moderate gastrointestinal upset, which can hamper your athletic performance.

If you have a previous or preexisting health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.