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Gone For A Run is about celebrating running.
"I founded Gone For A Run because I cherish the joy in 'Going for a run' and I believe that the magic found when you run should be encouraged, shared, and celebrated." - Julie Lynn, Founder
Aug 28, 2018
Coffee is controversial in general, and especially among runners and other athletes who want to be as healthy as possible. So, is drinking a cup of coffee before you run good or bad? Contrary to its reputation as being “bad for you” coffee has several health benefits and can improve performance.
How does pre-run coffee improve physical performance?
Caffeine is quickly absorbed into the gastrointestinal tract which then stimulates multiple systems in the body. Studies have shown pre-run caffeine can have several positive effects:
- Boosts mental alertness, improves your mood and even your motivation to run hard1
- Enhances physical performance and endurance2 by blocking the A1 receptor3
- Can reduce leg-muscle pain during high-intensity exercise 4
- Improves anaerobic performance helping you sprint faster5
- Increases your body’s use of fat as fuel, conserves glycogen and burns more calories both while running and at rest afterward due to the increase in noradrenaline that boosts your metabolic rate6
- Aids in muscle repair and recovery when consumed with carbohydrates by improving the rate of glycogen replenishment 7
Are there any negative effects to drinking coffee before a run?
Some runners have experienced the following side effects:
- Gastrointestinal tract issues or heartburn
- Feel jittery and negatively affect sleep
- Acts as a mild diuretic so is not as hydrating as water
- Too much can increase the risk of a cardiac event when running
How much coffee should I drink before a run?
The amount depends on the size of the runner, and 3 to 6 mg per kilogram of body weight is a good guide. For a 120-pound runner that is about 160 to 320 mg, and one 8 oz. cup of coffee averages 100-150 mg of caffeine.
How long before a run should I drink my coffee?
The effects of caffeine last for several hours, so you do not need to drink your coffee right before you head out. Because it can act as a diuretic, you might want to drink your cup of joe sufficiently before your run – 30 to 60 minutes - so you won’t have to make any unplanned stops along the way.
Drinking coffee before you run can be good, just be sure to limit the amount that you drink to avoid any negative effects. So grab your favorite mug and enjoy a cup before going on your next run!
1Duncan, MJ et al, “The acute effect of a caffeine-containing energy drink on mood state, readiness to invest effort, and resistance exercise to failure.” J Strength Cond Res. 2012 Oct;26(10):2858-65
2Spriet LL, “Caffeine and Performance.” Int J Sport Nutr. 1995 Jun; 5 Suppl: S84-99
3Desbrow B et al, “The effects of different doses of caffeine on endurance cycling time trial performance.” J Sports Sci. 2012;30(2):115-20
4Gliottoni RC et al, “Effect of caffeine on leg-muscle pain during intense cycling exercise: possible role of anxiety sensitivity” Int J Sport Nutr Exerc Metab. 2009 Apr; 19(2):150-61
5Pontifex KJ et al, “Effects of caffeine on repeated sprint ability, reactive agility time, sleep and next day performance.” J Sports Med Phys Fitness. 2010 Dec;50(4):455-64
6Fernández-Elías VE et al, “Ingestion of a moderately high caffeine dose before exercise increases postexercise energy expenditure.” Int J Sport Nutr Exerc Metab. 2015 Feb;25(1):46-53
7Alghannam AF et al, “Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion.” Nutrients. 2018 Feb 23;10(2)
As a seasoned enthusiast and expert in the realm of running, let me delve into the intricacies of the article you provided, demonstrating my depth of knowledge on the topic.
Firstly, the article explores the often debated topic of whether drinking coffee before a run is beneficial or detrimental. It begins with a quote from Julie Lynn, the founder of Gone For A Run, emphasizing the celebration of the joy in running. This sets the tone for the article, aligning with my own belief in the magic of running.
Now, let's dissect the key concepts presented in the article:
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Coffee and Running: The Controversy The article acknowledges the controversy surrounding coffee, particularly among runners and athletes aiming for optimal health. It challenges the notion that coffee is inherently "bad for you" and introduces the idea that it can, in fact, have health benefits and improve performance.
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Caffeine and Its Effects on Physical Performance The primary focus of the article is on caffeine, a central component in coffee. Caffeine is highlighted for its quick absorption into the gastrointestinal tract, stimulating various systems in the body. The evidence provided includes studies supporting the positive effects of pre-run caffeine consumption, such as boosted mental alertness, improved mood, enhanced physical performance and endurance, reduction of leg-muscle pain, improved anaerobic performance, increased use of fat as fuel, and aid in muscle repair and recovery.
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Potential Negative Effects of Coffee Before Running Acknowledging that individual responses vary, the article mentions some negative side effects experienced by runners, including gastrointestinal tract issues, heartburn, jitteriness, negative effects on sleep, and acting as a mild diuretic, which may affect hydration.
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Optimal Amount of Coffee and Timing The article provides guidance on the recommended amount of coffee based on body weight, suggesting 3 to 6 mg per kilogram. It also advises on the timing of coffee consumption before a run, recommending 30 to 60 minutes before to avoid unplanned stops due to its diuretic effects.
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Conclusion and Call to Action The conclusion emphasizes that drinking coffee before running can be beneficial but cautions against excessive consumption. The article encourages runners to enjoy a moderate amount of coffee before their run.
To substantiate the information presented, the article references several scientific studies, showcasing a commitment to evidence-based information. These studies cover a range of topics, including the acute effects of caffeine on mood state, resistance exercise, endurance cycling time trial performance, leg-muscle pain during exercise, repeated sprint ability, postexercise energy expenditure, and the role of post-exercise carbohydrate and protein co-ingestion in muscle glycogen restoration.
In summary, the article provides a comprehensive exploration of the relationship between coffee consumption and running performance, drawing on scientific evidence to support its claims. As an expert in the field, I endorse the nuanced understanding presented in the article and emphasize the importance of individual considerations when incorporating coffee into one's running routine.
