Caffeine for Runners

Looking for a simple way to improve your performance?

It could be as easy as drinking a cup of coffee or tea before your run!

Caffeine is one of the most studied ergogenic aids used to enhance athletic performance, with common sources including coffee, black and green tea and caffeinated sports nutrition products like gels and chews. 

While caffeine can improve performance, it’s not the right fit for everyone and in some athletes, may result in some unpleasant side effects. 

In this guide, we’ll explore the ideal amount and timing of caffeine for runners, its benefits on performance, how to assess whether it’s a good fit for you, and other key factors to keep in mind when incorporating it into your training and race-day strategy.

How Caffeine Works in the Body 

Caffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter responsible for promoting relaxation and sleepiness, from binding to its receptors. 

By doing so, it increases alertness, helping runners feel more awake and focused. Additionally, caffeine enhances concentration, which can be especially beneficial during long runs or races when mental fatigue sets in. 

Beyond improving mental sharpness, caffeine also plays a role in reducing the perception of pain and fatigue, allowing runners to push through discomfort and sustain harder efforts for longer periods during exercise.

This combination of increased focus and decreased fatigue makes caffeine a widely used performance enhancer among endurance athletes.

Benefits of Caffeine for Runners 

Research shows that caffeine improves endurance and can benefit muscular strength and endurance.

A meta-analysis examining 21 studies, primarily involving healthy males aged 20 to 35, found that caffeine intake led to a 5.6% decrease in perceived exertion during exercise. Across various types of exercise, participants experienced an average performance improvement of 11%.

These findings suggest that caffeine not only enhances physical performance but also helps reduce the mental effort required to push through challenging workouts or races.

How to Use Caffeine Effectively 

Research has consistently demonstrated that consuming caffeine in amounts ranging from 3-6 mg/kg of body weight, improves endurance by 2-4%.

It’s suggested to have caffeine ~60 mins before exercise as caffeine is believed to peak in the blood 60 mins after consumption (but may depend on the source of caffeine and the individual athlete). 

So for example, a 150lb (68kg) runner could aim for ~200-300 mg of caffeine, ~60 mins before a run which would equate to ~1-2 cups of coffee (depending on the strength). 

Taking caffeinated sports products like gels and chews during running may be beneficial to consume later in a run or race when fatigue is anticipated. 

One approach I personally use with caffeinated sports products is to consume them before tackling a tough hill during a race or in the last few miles when I need an extra boost to power through fatigue.

However, it’s important to be mindful of your caffeine intake during exercise. I once had a client who overdid it with caffeine during a marathon and ended up feeling extremely jittery. It may be a good idea to alternate between caffeine-free and caffeinated sports products. 

I recommend experimenting with different amounts of caffeine and timing in training to find what works best for you.

Can You Overdo it with Caffeine? 

It is definitely possible to consume too much caffeine, and there is a limit to what your individual body can handle.

According to the FDA, up to 400 mg of caffeine per day is generally safe for most adults with minimal negative effects. However, consuming around 1200 mg can lead to toxic reactions.

Elevated heart rate, heart palpitations, high blood pressure, GI distress, headaches, and difficulty sleeping, may be signs that you’re consuming too much caffeine. 

If you are on medications and have health conditions, it’s always best to double check with your doctor first.

Is Caffeine Right for You?

Caffeine may not be right for every athlete. There also does seem to be a genetic component that can affect an individual’s response to caffeine. 

Caffeine may not be a good fit for you if you’re

• Sensitive to caffeine & don’t typically have it in your daily life
• Experience anxiousness after having caffeine
• Experience GI distress during running
• Feel jittery after having caffeine

Caffeine acts as a gut stimulant, which can lead to unexpected trips to the bathroom. If you find that it’s causing frequent pit stops during your runs, it might not be the best choice for you.

PS If you experience GI issues during running, it’s typically a nutrition and/or hydration issue. Learn how to fix your GI issues in my From Pooping to Performing Masterclass .

Other Caffeine Tips

Be cautious about consuming caffeine later in the day, as it can interfere with your sleep—an essential part of your recovery and overall health! I learned this the hard way when I took a caffeinated sports product during a late workout and ended up struggling to fall asleep.

If you’d like to use caffeine as a race strategy, first test it out during your training to see if it’s right for you. Remember that we want to test out our race day fuel during our training anyway because.. NOTHING NEW ON RACE DAY! 

If you enjoy a cup of coffee or tea before a run, it’s very important to pair it with food. Caffeine alone doesn’t provide fuel—real fuel comes from food. Make sure to eat something beforehand to fuel your body and workout.

Short on time? Grab a quick, low-fiber carbohydrate snack like a banana, graham crackers, or a fruit pouch.

Keep in mind that caffeine will only be beneficial to your performance if you’re feeding your body well in your day-to-day life first. If you’re underfueling and your performance is plateauing or declining, caffeine will not fix that. You have to fix the underfueling first.

Takeaways

Caffeine can boost alertness, reduce pain and fatigue, and improve endurance by 2-4%. For best results, consume it 60 minutes before exercise, or during a workout, especially in later stages when fatigue is anticipated.

Find your ideal balance, as too much can cause side effects. Experiment during training and always take caffeine with food. Ensure you’re properly fueling your body, as caffeine won’t help if you’re underfueling.

If you’re looking for individualized coaching to learn how to fuel your body well to support your energy, health and running, apply or reach out and let’s chat!