A lot of runners (myself included) just can’t get going in the morning without some form of caffeine. I simply don’t function without it! I just make sure that if I am running in the morning I give myself at least an hour before having my coffee and heading out to run.
How Caffeine Can Benefit Your Running
Although it sometimes gets a bad rap, there are definitely advantages of incorporating caffeine (in moderation of course!) into your running routine. Here are three great ways it can help your running performance:
- Caffeine can make you faster-– Studies have repeatedly shown that caffeine can help you run faster. On average, consuming caffeine about an hour before a 5K can result in a 1% improvement in your time. This may not sound like much, but consider the following: If you are running a 20 minute 5K – that’s 10-13 seconds off your time. I think most of you would agree that when you are in that range for your 5K, that amount of time could certainly get you a PR.
- Caffeine can help your body more efficiently utilize fat as a source of fuel. This is a big advantage when we are talking about endurance events. For example, if you were running a marathon, consuming caffeine prior to the race would allow your body to better use fat for fuel, thereby conserving your glycogen stores. In other words, it could help you to keep from “bonking.”
- It can also help you with your recovery from hard training/racing. Studies have shown that drinking a beverage with caffeine after a work out results in your body being able to rebuild its glycogen stores 66% more than a beverage without caffeine. So how about adding a little caffeine to your post workout shake or smoothie?
Before you run out and grab a cup of coffee before your workout, I am going to offer a few sage words of advice. First, if you know that you and caffeine don’t mix very well, please don’t try this at home.
Secondly, DO NOT try anything new on race day, and this includes consuming coffee or other caffeinated beverages!
Thirdly, we are talking moderate amounts here. Remember that a lot of energy gels, chews, etc. now include caffeine. It’s best to be mindful of the caffeine content in these products if you also drink coffee or other caffeinated beverages throughout the day.
So, it may be worth grabbing that cup of coffee to see how it can help your running!
Do you consume caffeine before training or racing?
I’ve never tasted coffee..yep at 44 yrs old I’m a coffee virgin…
that being said I used to live on Mt Dew though…awwww sweet cold caffeine…but at 6-8 cans a day that was killing me…so I’m going on 2 yrs Mt Dew free…for caffeine I usually use a supplement that has it in it since its easier, safer, less damage (like all damage from soda) and I cannot bring myself to try coffee..hate the smell of it too..yes I’m weird like that!
Impressive Tara! I have never had a caffeine supplement before. Do you take it in pill format?
I usually have 1 cup of coffee before I workout or run. It definitely gets me going, I love the extra boost!
I’ll take any extra boost I can get! 🙂
ONE WORD: yay!!!
Agreed!
I do!!!! I drink coffee in the morning (2 large cups) and will have some again before I run if I run later on in the day – it helps get me moving for the run =)
We are on the same plan! Thank God for my Keurig! 😉
Love having coffee before I workout!!
It definitely gives me more energy!
I only drink coffee about once or twice a week, so I rarely have it before running. But these are tempting benefits! I like that you clarified that gels, etc have caffeine, too… I think we get more than we realize!
I know, aren’t they? Maybe I’ll bring you to the dark side? 😉
I love when people prove the anti-coffee-ites wrong. Great post!
Thanks! As I always say, everything is good in moderation! 🙂
I have to have one cup of coffee every morning, otherwise I just don’t function. I’ve tried rolling out of bed and heading to the gym, but it just doesn’t work for me unless I have the caffeine! 🙂
I tell my husband and kids not to ask for anything until I am almost done with my first cup of coffee! 😉
I have to have a cup of coffee to start my day…I have however, “bonked” on a long run from too much caffeine (contained in some energy gels) also can trigger a headache if I get too much…It’s a balancing act.
So true Lisa! I think people are sometimes unaware of the amount of caffeine in gels and keeping popping one every couple miles!
Gotta have coffee before I run!! Sometimes I even slam yesterday’s cold leftovers just to get me going. Although when it comes to long runs, I gotta limit it to only 2 cups or so…
I have totally sucked down some cold coffee in moments of desperation (pre-Keurig of course)!
Love my coffee!!! I have it first thing every morning. I definitely think it helps for races too. Nothing excessive, but a cup with give you a little kick I think.
Same here Josie!