How Caffeine Affects Running Performance

If you’re a runner who enjoys some coffee before heading out, you’re definitely not alone. But is caffeine helpful or harmful when it comes to running performance? Caffeine is one of the most widely studied supplements for improving exercise performance, and research suggests it can benefit certain aspects of running, such as endurance and perceived effort.

When it comes to caffeine and running there are several things to consider. How much you consume, when you take it, and how your body responds can all affect whether it helps or hurts your run.

So how does caffeine affect running performance? Let’s talk about the benefits of caffeine for runners, how much you may need, when to take it, and potential side effects to consider before using it during training or in a race.

How Does Caffeine Affect Running?

For many of us caffeine simply helps us to wake up in the morning. However, for runners, there may be more to it than that.

As a stimulant, it increases your alertness and energy. For some of us we even just associate the taste of our morning coffee with feeling more awake.

The right amount of caffeine may have some performance benefits for runners, but each person responds to caffeine differently. It’s also important to be aware of and avoid any potential side effects.

Potential Benefits to Running Performance

A 2022 systematic review and meta-analysis on the effects of caffeine intake on endurance running performance and time to exhaustion found that caffeine intake showed “a meaningful ergogenic effect in increasing the time to exhaustion in running trials and improving performance in running time trials. Hence, caffeine may have utility as an ergogenic aid for endurance running events.”

Some specific performance benefits include:

• Increased endurance
• Reduced perception of effort
• Improved mental alertness and focus
• Potential improvements in speed or performance during certain workouts and races
• Improved muscle function
• May reduce post-workout soreness

How Much Caffeine Should Runners Take?

Generally, 3-6 mg of caffeine per kilogram of body weight is a good amount for runners. Start with a low amount, and gradually increase to see what feels best for you. More is not always better.

When Should You Take Caffeine Before Running?

Taking caffeine about an hour before exercise should allow it to peak during your run. However, if you are running for a long time or doing a long race like a marathon you may want to consider taking additional caffeine during your run.

For most people the benefits of caffeine wear off in about 4-6 hours. Knowing that, you can time your caffeine intake before and during long runs or races to be the most effective. For example, you may have coffee 2 hours before a race, then caffeinated gels after 1 hour and 3 hours of running.

What Are the Best Sources of Caffeine for Runners?

Common sources of caffeine include:

• Coffee (~100 mg of caffeine)
• Caffeinated gels (Huma gel- 25 mg of caffeine)
• Sports drinks (Nuun sports tablets- 40 mg of caffeine)
• Caffeine gum (Run gum- 50 mg of caffeine)

Be sure to pay attention to the caffeine amounts in the products you use. While Huma gels have 25 mg of caffeine, Carbs Fuel gels have 100 mg of caffeine.

What Are the Side Effects of Caffeine for Runners?

While many people respond well to caffeine, its important to be aware of potential side effects. It you have alot of side effects it may not be worth using caffeine while running.

Potential issues may include:

• Feeling jittery
• Increased heart rate
• GI issues
• Anxiety
• Difficulty sleeping
• Needing to urinate more frequently

Should You Use Caffeine Before Every Run?

If you use caffeine every day before a run you may not get as much of a benefit from it during a race as you would if you never used it. But it’s also important to test out how your body responds to different amounts of caffeine.

If you enjoy having coffee before your daily runs, it’s fine to continue doing so. You may still get some benefits from caffeine. You can add in some caffeinated gels for race day to get an extra boost. (This should be practiced on a few long runs).

The key is to find a plan that will provide the benefits of caffeine with minimal side effects.

Key Takeaways About Caffeine and Running

Everyone responds differently to caffeine, so for runners its important to try out some different strategies to see what is the most beneficial. There are many ways to take caffeine before and during a run, including coffee, gels, gum, and drinks. Start with small amounts and increase to see what you can tolerate. Remember that more isn’t always better, so find an amount that gives you some benefit without being too much for your body to handle.

Do you take caffeine before or during a run?

I’ve recently been on the hunt for a potential race day outfit for my next marathon. I wanted a crop with pockets, and shorts with lots of big pockets to hold small bottles and my phone. I decided to try out the Brooks Movement Race Crop and Cascadia short tight (which are actually advertised as being for trail runs). I was shocked to find that I absolutely love both items and if the weather cooperates this just may be my race day outfit in October! Oh and don’t forget about race shoes. My favorites are the Brooks Hyperion Elite 5.

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How to Carb Load Before a Marathon or Half Marathon

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.