The Impact of Coffee on Running Performance: Insights from a Running Coach

This article is a little bit different!  I’m sharing it as I wrote it as part of course I’m taking so it’s bit fancier.  If you want to know what coffee I drink, I just did a review of the Partners Brooklyn I always drink for my friend’s site!

Introduction

As a running coach, I’ve had the opportunity to work with athletes of all levels, from beginners to elite competitors. One question that often comes up among runners is whether or not coffee can impact their running performance. It’s no secret that coffee is a popular beverage among athletes and non-athletes alike, and many runners enjoy a cup of joe before heading out for a run. But what does the science say about the effects of coffee on running performance? In this article, I’ll explore the research on this topic and provide insights into how coffee may influence your running.

The Science Behind Caffeine and Running Performance

Coffee contains caffeine, a natural stimulant that has been extensively studied for its effects on exercise performance. Caffeine is thought to work by blocking the action of adenosine, a neurotransmitter that promotes relaxation and sleepiness. By doing so, caffeine can increase alertness, reduce the perception of fatigue, and enhance cognitive function.

Research on Caffeine and Endurance Exercise

Numerous studies have investigated the effects of caffeine on endurance exercise, including running. Here are some key findings from the research:

1. Improved Endurance Performance: A 2019 meta-analysis published in the “British Journal of Sports Medicine” found that caffeine ingestion improved endurance performance by an average of 2.3% compared to a placebo. The study included a total of 44 randomized controlled trials and concluded that caffeine is an effective ergogenic aid for endurance activities, including running.
2. Reduced Perception of Effort: Caffeine has been shown to reduce the perception of effort during exercise, which may allow runners to push themselves harder. A study published in the “Journal of Applied Physiology” in 2018 found that caffeine reduced the perception of effort and increased endurance performance in a cycling time trial.
3. Enhanced Fat Oxidation: Caffeine may also enhance the body’s ability to burn fat during exercise. A 2011 study published in the “Journal of Applied Physiology” found that caffeine increased fat oxidation during moderate-intensity exercise in trained athletes. This effect could potentially spare glycogen stores and improve endurance performance.
4. Improved Sprint Performance: While most research has focused on endurance exercise, some studies suggest that caffeine may also benefit sprint performance. A 2018 study published in the “European Journal of Sport Science” found that caffeine improved sprint performance in a series of 40-meter sprints in trained athletes.

Factors to Consider When Using Coffee as a Pre-Run Beverage

While the research suggests that caffeine can enhance running performance, there are several factors to consider when using coffee as a pre-run beverage:

1. Individual Tolerance: Caffeine affects individuals differently, and some people may be more sensitive to its effects than others. It’s important to assess your own tolerance to caffeine and start with a low dose if you’re new to using it as a performance aid.
2. Timing: The effects of caffeine peak about 30 to 60 minutes after ingestion, so it’s best to consume coffee about an hour before your run. Keep in mind that caffeine has a half-life of about 3 to 5 hours, so it may affect your sleep if consumed too close to bedtime.
3. Dosage: The optimal dose of caffeine for performance enhancement is typically around 3 to 6 milligrams per kilogram of body weight. For most people, this equates to about 1 to 2 cups of coffee. However, it’s important to note that the caffeine content of coffee can vary widely depending on factors such as brewing method and bean type.
4. Side Effects: Some people may experience side effects from caffeine, such as increased heart rate, jitters, or gastrointestinal distress

. It’s important to be aware of these potential side effects and to listen to your body. If you experience any discomfort or adverse effects, it may be best to reduce your caffeine intake or avoid it altogether.

5. Hydration: Coffee has a mild diuretic effect, which means it can increase urine production. While this effect is generally not strong enough to cause dehydration, it’s still important to ensure that you’re adequately hydrated before and during your run, especially if you’re consuming coffee beforehand.
6. Other Ingredients: Keep in mind that coffee often contains other ingredients, such as sugar and cream, which can add extra calories and potentially affect your performance. If you’re using coffee as a pre-run beverage, consider drinking it black or with minimal additives to avoid unnecessary calories.

Practical Recommendations for Runners

As a running coach, I often provide the following practical recommendations to runners who are considering incorporating coffee into their training routine:

1. Experiment in Training: If you’re interested in using coffee as a performance aid, start by experimenting in training rather than in a race. This will allow you to assess your individual response to caffeine and determine the optimal timing and dosage for you.
2. Monitor Your Sleep: Pay attention to how caffeine affects your sleep, especially if you’re consuming it in the afternoon or evening. Poor sleep can negatively impact your recovery and overall performance, so it’s important to prioritize quality rest.
3. Consider Alternatives: If you don’t tolerate coffee well or prefer not to consume it, there are other sources of caffeine that you can consider, such as caffeine tablets, energy gels, or caffeinated sports drinks. These alternatives can provide a more controlled dose of caffeine and may be easier on the stomach for some individuals.
4. Listen to Your Body: Ultimately, the decision to use coffee as a performance aid should be based on your individual preferences and how your body responds. Some runners may find that coffee enhances their performance and overall enjoyment of running, while others may prefer to avoid it. There’s no one-size-fits-all approach, so listen to your body and do what works best for you.

Conclusion

In summary, research suggests that caffeine, a key component of coffee, can have a positive impact on running performance by improving endurance, reducing the perception of effort, enhancing fat oxidation, and potentially benefiting sprint performance. However, the effects of caffeine can vary widely between individuals, and it’s important to consider factors such as individual tolerance, timing, dosage, potential side effects, and hydration when using coffee as a pre-run beverage.

As a running coach, I encourage runners to experiment with caffeine in training and to make informed decisions based on their individual needs and responses. Whether you’re a recreational runner or an elite competitor, understanding the potential impact of coffee on your running performance can help you optimize your training and achieve your goals.

References:

1. Southward, K., Rutherfurd-Markwick, K. J., & Ali, A. (2018). The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta–Analysis. Sports Medicine, 48(8), 1913-1928.
2. Grgic, J., Trexler, E. T., Lazinica, B., & Pedisic, Z. (2018). Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 15(1), 11.
3. Spriet, L. L. (2014). Exercise and sport performance with low doses of caffeine. Sports Medicine, 44(S2), 175-184.
4. Burke, L. M. (2008). Caffeine and sports performance.

Applied Physiology, Nutrition, and Metabolism, 33(6), 1319-1334.

5. Guest, N., Corey, P., Vescovi, J., & El-Sohemy, A. (2018). Caffeine, CYP1A2 Genotype, and Endurance Performance in Athletes. Medicine and Science in Sports and Exercise, 50(8), 1570-1578.
6. Pickering, C., & Kiely, J. (2018). Are the Current Guidelines on Caffeine Use in Sport Optimal for Everyone? Inter-individual Variation in Caffeine Ergogenicity, and a Move Towards Personalised Sports Nutrition. Sports Medicine, 48(1), 7-16.
7. Van Soeren, M. H., & Graham, T. E. (1998). Effect of caffeine on metabolism, exercise endurance, and catecholamine responses after withdrawal. Journal of Applied Physiology, 85(4), 1493-1501.
8. Lara, B., Ruiz-Vicente, D., Areces, F., Abián-Vicén, J., Salinero, J. J., Gonzalez-Millán, C., Gallo-Salazar, C., & Del Coso, J. (2015). Acute consumption of a caffeinated energy drink enhances aspects of performance in sprint swimmers. British Journal of Nutrition, 114(6), 908-914.
9. Desbrow, B., Biddulph, C., Devlin, B., Grant, G. D., Anoopkumar-Dukie, S., & Leveritt, M. D. (2012). The effects of different doses of caffeine on endurance cycling time trial performance. Journal of Sports Sciences, 30(2), 115-120.
10. Doherty, M., & Smith, P. M. (2005). Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis. Scandinavian Journal of Medicine & Science in Sports, 15(2), 69-78.
11. McLellan, T. M., Caldwell, J. A., & Lieberman, H. R. (2016). A review of caffeine’s effects on cognitive, physical and occupational performance. Neuroscience & Biobehavioral Reviews, 71, 294-312.
12. Goldstein, E. R., Ziegenfuss, T., Kalman, D., Kreider, R., Campbell, B., Wilborn, C