Should I Drink Coffee Before A Run?

Last Updated on September 6, 2023 by Amanda Bowden

The Pros & Cons of Drinking Coffee for Peak Running Performance

It’s the crack of dawn, the air is crisp, and you’re lacing up your running shoes, prepared to go on an invigorating run. But you find yourself facing a crucial decision: should you reach for that steaming cup of coffee?

The question of whether to indulge in coffee before lacing up your trainers is one that many athletes grapple with. It’s not just a matter of taste, but how will it affect your performance, comfort, and your general experience while out running.

In this article we explore the pros and cons of drinking a cup of coffee before you go out on your run. From the potential performance-enhancing benefits to the less good aspects, we’ll leave no bean unturned.

Read on, or skip to the section you’re interested in by following a link below:

• The Pros of Drinking Coffee Before a Run
• The Cons of Drinking Coffee Before a Run
• When Should I Drink Coffee Before I Run?
• What Is The Ideal Dose Of Caffeine?
• How Much Caffeine Is In A Coffee?

The Pros of Drinking Coffee Before a Run

It’s well known that coffee provides a good hit of caffeine, the world’s most widely consumed psychoactive substance. It has found its way into the hearts (and cups) of many athletes, including runners. When it comes to enhancing exercise performance, the International Society of Sports Nutrition (ISSN) has weighed in, stating that caffeine supplementation can indeed provide an acute boost to various aspects of exercise performance.

One of the most compelling benefits of caffeine is its ability to improve muscular endurance, movement velocity, and muscular strength. For runners, this means greater stamina during those long miles and the potential to push through the toughest segments of a race. But the perks don’t stop there; caffeine has been shown to enhance sprinting, jumping, and throwing performance, making it a versatile aid for a wide range of aerobic and anaerobic sport-specific actions.

Aerobic endurance, in particular, appears to be where caffeine shines the brightest. Studies consistently report moderate-to-large benefits from caffeine use in this form of exercise.

So, what’s the right dose to reap these performance-enhancing rewards? The ISSN suggests that caffeine intake in the range of 3–6 mg per kilogram of body mass can do the trick. While minimal effective doses remain somewhat unclear, some studies suggest that as little as 2 mg per kilogram of body mass may suffice. However, caution should be exercised when it comes to very high doses like 9 mg per kilogram, as they are associated with a high incidence of side effects and don’t seem to provide additional benefits.

Timing also plays a crucial role in harnessing caffeine’s potential. The most commonly recommended timing is to consume caffeine about 60 minutes before your run. However, the optimal timing can depend on the source of caffeine. For instance, caffeine chewing gums might require a shorter waiting time compared to caffeine capsules.

Interestingly, caffeine’s performance-enhancing effects are not limited to seasoned athletes. Both trained and untrained individuals can experience its benefits. However, it’s worth noting that individual differences exist in how people respond to caffeine. Genetic variations in caffeine metabolism, as well as factors like habitual caffeine intake, can influence your response.

Moreover, caffeine doesn’t just boost physical performance; it can also sharpen cognitive function, improving attention and vigilance in most runners. In some cases, it can even help runners perform better under conditions of sleep deprivation.

But what about the flip side? Are there drawbacks to consider when it comes to drinking coffee before a run?

The Cons of Drinking Coffee Before a Run

While caffeine can be a runner’s ally, it’s not without its potential downsides when used as a pre-run fuel. Understanding these drawbacks is crucial for making an informed decision about whether to reach for that cup of coffee before lacing up your running shoes.

1. Jitters and Nervousness: Caffeine is notorious for its stimulant properties, and for some individuals, this can translate into jitteriness and nervousness. Pre-run jitters can lead to a shaky start and impact your running form, especially during shorter, high-intensity runs.
2. Stomach Discomfort: Many runners are familiar with the uncomfortable sensation of a queasy stomach during a run. Caffeine can exacerbate this issue. It has the potential to increase stomach acid production, which may lead to heartburn or gastrointestinal discomfort, especially in those prone to digestive issues.
3. Raises Heart Rate: Drinking coffee is a well known way to elevate your heart rate. While this can be beneficial during a race or intense workout, it might not be ideal for all runners, especially those with pre-existing heart conditions. An excessively high heart rate can also contribute to feelings of anxiety or nervousness.
4. Sleep Disruption: If you’re an early-morning runner who enjoys a cup of coffee before hitting the pavement, be aware that caffeine’s effects can linger throughout the day. Consuming caffeine too late in the afternoon or evening can disrupt your sleep, leaving you fatigued for your morning run.
5. Individual Sensitivity: As mentioned earlier, individual sensitivity to caffeine varies widely. Some runners may tolerate caffeine well, experiencing its benefits without significant side effects. However, others may find even small doses leave them feeling jittery, anxious, or with an upset stomach.
6. Dependency and Tolerance: Regular consumption of caffeine can lead to dependency and tolerance. Over time, your body may become less responsive to the performance-enhancing effects of caffeine, requiring higher doses to achieve the same results. Additionally, sudden caffeine withdrawal can lead to withdrawal symptoms, including headaches and fatigue.
7. Dehydration: Caffeine is a diuretic, meaning it can increase urine production and potentially lead to dehydration. Dehydration can negatively impact your running performance, especially on hot days when staying hydrated is essential.
8. Interaction with Medications: If you’re taking medications, it’s essential to be aware of potential interactions with caffeine. Some medications may become less effective or cause adverse effects when combined with caffeine.

When Should I Drink Coffee Before I Run?

Timing and dosage are two critical factors when it comes to making the most of caffeine’s potential benefits while minimizing its drawbacks. Let’s explore how to find the sweet spot for your caffeine intake before a run.

Optimal Timing for Caffeine Consumption:

The timing of your caffeine intake can significantly impact its effectiveness. Most experts recommend consuming caffeine about 60 minutes before your run. This allows enough time for it to be absorbed into your bloodstream and reach peak levels when you start running. However, keep in mind that the optimal timing can vary depending on the source of caffeine. For example:

• Caffeine Capsules: If you’re using caffeine capsules or tablets, the 60-minute guideline generally applies. Plan to take them an hour before your run.
• Caffeine Chewing Gums: Chewing gums containing caffeine may require a shorter waiting time. Some athletes find that 15-30 minutes before the run is sufficient.
• Coffee: If you prefer a cup of coffee, aim to finish it approximately 45-60 minutes before you start running. This timing allows you to benefit from caffeine’s performance-enhancing effects without feeling the urge to visit the restroom mid-run.

What Is The Ideal Dose Of Caffeine?

Determining the right caffeine dosage for your run is essential to strike the perfect balance between improved performance and potential side effects. The ISSN suggests a range of 3–6 mg of caffeine per kilogram of body mass is an effective dosage. To calculate your ideal dosage, simply multiply your weight in kilograms by a number within this range.

For example, if you weigh 70 kilograms:

• Minimum Dosage (3 mg/kg): 70 kg x 3 mg/kg = 210 mg of caffeine
• Maximum Dosage (6 mg/kg): 70 kg x 6 mg/kg = 420 mg of caffeine

Starting with the minimum effective dose and gradually adjusting based on your response is a wise approach. It’s also worth noting that some individuals may benefit from lower doses, as mentioned earlier, with potential effectiveness at doses as low as 2 mg/kg.

Individual factors, like caffeine sensitivity and tolerance, play a significant role in determining the right dosage. To find the best amount of coffee to drink you will need some self experimentation.

So, How Much Caffeine Is In A Coffee?

This depends where you buy it from, or whether you make it yourself. According to healthline these are the different amounts of caffeine in a cup of coffee:

Type of Coffee	Caffeine Content
Homemade filter coffee	70–140 mg
Espresso	63mg
Double Espresso	125mg
Drinks from a coffee shop, like cappuccinos and lattes	They are made using an espresso shot, or 2, so are likely to contain 63mg or 125mg, although this can very depending on the retailer.
Instant coffee	30–90 mg
Decaf coffee	0-7mg

Related: Benefits of Coffee for Runners