Coffee for Runners: 8 Things You Should Know About Caffeine & Performance
Share
If you’re a runner who loves coffee, you’re not alone.
Many endurance athletes use coffee strategically — not just for flavor and ritual, but for performance.
Here are 8 evidence-based things runners should know about coffee and caffeine.
1. Caffeine Can Improve Running Performance
Research consistently shows caffeine may improve endurance and sprint performance.
When taken before exercise, caffeine can help runners:
- Sustain effort longer
- Perceive less fatigue
- Maintain higher intensity
This is one reason caffeine is commonly used before races.
2. Timing Matters
Studies suggest caffeine works best when consumed about 45–60 minutes before exercise.
Too early and the peak effect may pass.
Too late and you may not feel the full benefit.
3. There Is an Optimal Dose
For performance, research suggests:
3–6 mg of caffeine per kilogram of body weight
Example:
- 150 lb runner (~68 kg) → 200–400 mg caffeine
- 200 lb runner (~91 kg) → 270–540 mg caffeine
More is not better. Excess caffeine may cause:
- Anxiety
- Jitters
- Elevated heart rate
- Digestive discomfort
4. Coffee May Support Brain Function
Coffee contains:
- Caffeine
- Antioxidants
- Polyphenols
Research suggests moderate coffee intake may support cognitive function and alertness — helpful before long runs or races.
5. Coffee Does Not Automatically Dehydrate You
Moderate coffee intake (up to ~5 cups per day) has not been shown to significantly impact hydration in habitual drinkers.
However, water and electrolyte balance remain important during endurance efforts.
6. Mouth Rinse Effect Is Real
Some studies suggest simply rinsing your mouth with a caffeinated drink may stimulate receptors that influence performance — even without swallowing.
Interesting? Yes.
Practical for runners? Still debated.
7. Caffeine May Support Glycogen Replenishment
Research shows combining caffeine with carbohydrates post-exercise may enhance glycogen restoration compared to carbs alone.
However, timing matters — especially if caffeine affects your sleep.
8. Coffee Isn’t Just a Drink
Runners experiment with:
- Coffee smoothies
- Coffee-infused recovery drinks
- Cold brew before summer long runs
The key is consistency — know how your body responds before race day.
Should Runners Drink Coffee Before Every Run?
It depends.
If you’re training early and tolerate caffeine well, coffee may be a useful part of your routine.
But:
- Avoid testing high doses before important races
- Don’t rely on caffeine to compensate for poor sleep
- Know your individual tolerance
Final Thought
Coffee can be more than a ritual. For many runners, it’s a strategic tool.
Used correctly, caffeine may support endurance, focus, and recovery.
Just like pacing and fueling — it’s about balance.
FAQ
How much caffeine should runners take before a race?
Most studies suggest 3–6 mg per kilogram of body weight.
Does coffee improve running performance?
Research suggests caffeine may enhance endurance and reduce perceived effort.
Does coffee dehydrate runners?
Moderate intake does not appear to significantly impair hydration in habitual drinkers.
Picture credit: