Caffeine and running: does coffee make you run faster?

What are the effects of caffeine on running performance?

Getting the right nutrients before a run is key to properly fuel your body, and you don’t need to search very far to learn that many runners include a cup of coffee with their pre-run meals. Runner subreddits are full of anecdotal evidence of runners prioritising caffeine before pulling their running shoes on, citing a boost in energy, focus and motivation.

From a scientific perspective, caffeine enhances muscle contractions by facilitating the release of calcium within the muscle cells. This can help to improve muscle performance and endurance, allowing you to run further and faster. Other studies have found that consuming 3mg/kg of caffeine before a run can “improve mean velocity and power output” in various exercises, backing up the idea that drinking a cup of caffeinated coffee before a run can be a helping hand.

Is it okay to drink coffee before a run?

Now we know the benefits that drinking coffee on running, we can look at whether it’s okay to have a shot of espresso before heading out. The answer is: it depends. Caffeine affects everyone differently, with things like genetics, health, tolerance and age playing a significant role in how you respond to the effects.

For example, this study found that hypertensive subjects experienced a rise in blood pressure, which is something that needs careful consideration if you already suffer from elevated blood pressure.

Another thing to consider is that caffeine is a mild laxative as well as a diuretic. Because of this, you may find yourself needing the toilet sooner than normal and you should take extra care to stay hydrated while running.

We asked Amsterdam-based coffee roasters, Rum Baba, about their opinions on caffeine and performance, and they told us: “Our approach to coffee is really about community and ritual. We love the movement of social runs, meeting for coffee before heading out, or gathering after a lengthy run.”

Talking about the potential placebo effects of caffeine, the sustainably sourced speciality coffee brand said: “If someone believes a cup of coffee before running will enhance their performance, that belief alone can work its magic. And sometimes it can work the other way around: knowing a beautifully brewed cup is waiting at the finish line can be just the motivation you need to run a little faster.”

How much caffeine should runners have?

The International Society of Sports Nutrition suggests that 3-6mg of caffeine per 1kg of body weight has consistently shown to improve exercise performance, which is a good starting point if you want to start including coffee to your routines. It’s generally best to start on the lower end of caffeine intake to assess your performance. In this case, assuming your weight is 80kg, you’ll need 240mg of caffeine which is around 4 shots of espresso or 2 cups of brewed coffee.

How long before a run should you drink coffee?

As caffeine effects everyone differently, you’ll likely need to trial this yourself to figure out the optimal time for you to drink up before going for a run. Start with an hour before your run, giving yourself time to start feeling the benefits and adjust your timings and dosage to find the routine that works for you.

Should you mix caffeine with anything else before a run?

You should always try and eat a balanced meal before running as this will give you the fuel needed. Eating food with caffeine also helps to slow the absorption, giving you a slower release of energy which can be ideal for longer runs.

If you are having your coffee on an empty stomach, you may experience elevated effects, such as jitters or heartburn. It’s important to carefully note your own experiences of caffeine as this varies from person to person.

Choosing a routine that works best for you can often require some trial and error. It’s crucial to listen to your body and keep in mind that what works for you may not work for someone else, and vice versa. When changing your routine, take your time to figure out what works best and what’s the most sustainable for your lifestyle and health.

Disclaimer: Our writer's advice is intended for informational or general educational purposes only. We always encourage you to speak with your physician or healthcare provider before making any adjustments to your running, nutrition, or fitness routines.