How Coffee Can Boost Your Running Performance
- Valiant Running
- 6 days ago
- 3 min read
Did you know that drinking a cup of joe before a run can improve your performance? When used appropriately, the caffeine found in coffee can help boost endurance and lessen pain and fatigue during and after a run. The effects of caffeine on exercise have been studied for years and today we are going to explore these effects and how they play a role in an improved running experience.
The Effects of Caffeine During a Run
Stimulates the Nervous System
It is not so much the coffee bean itself, rather than the caffeine content found inside that enhances performance by stimulating the nervous system. Once in the bloodstream, caffeine wakes up the nervous system, increasing alertness and reducing perceived effort. These effects allow runners to push harder and longer without feeling overexerted.
Improved Fat Burning
Another impact caffeine has on running performance is its ability to mobilize fatty acids. When pulled from fatty tissue, your body can use fatty acids as a fuel supply, increasing running endurance. This bodily function also helps preserve glycogen stores which when depleted causes fatigue.
Can Strengthen Focus
Coffee’s caffeine content improves alertness and concentration, making it easier to tackle physical and mental challenges. During the tough parts of their route, runners can lean on their morning coffee to keep them going. Many athletes admit they rely on coffee as a natural performance aid to maintain energy and stay in the zone throughout their run.
The Post-Workout Benefits of Coffee
Coffee has a positive impact on your workout routine even during the post-workout stages. For one, it can aid in recovery by helping your body retain glycogen levels. This is especially true if you opt for a carb-dense snack after running. By utilizing fatty acids instead of glycogen for energy during exercise, muscles can use these stores during the recovery portion.
Studies [1] also suggest that caffeine can decrease muscle soreness, meaning runners are less stiff and sore for their next session. Again, this is likely the result of glycogen sparing in muscles. However, the timing of when you ingest your coffee plays a role in how significant its effects are on delayed onset muscle soreness.
Why Coffee Over Energy Drink Options?
Coffee has a unique flavor profile and for many, it may not be the most desirable. However, when it comes to energy drink options, coffee is far superior to your carbonated, canned caffeine. Unlike drinks such as Red Bull, Alani, and Celsius, coffee is packed with naturally occurring antioxidants and vitamins. Coffee also typically lacks artificial additives and excessive sugar, making it a healthier and more reliable option for pre-run fuel. [2]
Another element to consider is caffeine content. Canned energy drinks often contain 150mg -300mg of caffeine, which is double or even triple the amount found in a cup of coffee. This level of caffeine can cause anxiety or an increased heart rate which can spell out disaster while out on a run. These key differences are why many runners opt for coffee over other energy drink options.
Ready for more advice on all things running? Visit the Valiant Running Blog and meet a community of like-minded runners on their running improvement journey. For a more one-on-one approach, check out a Valiant Running coaching program with an RRCA-certified coach.
Disclaimer: I’m not a fitness expert, medical doctor, or registered dietician. This blog is solely to share my experiences in running, fitness, and nutrition. In regard to your health, please do your own study and exploration. Everything I share here comes from personal experiences, and knowledge gained from sources, and is based on my lifestyle. If you need specific advice in any of these areas, please contact your health professional.
Sources:
Journal Article: "The Effect of Caffeine Ingestion on Delayed Onset Muscle Soreness." Journal of Strength and Conditioning Research, vol. 27, no. 11, 2013, pp. 3101–3109. Wolters Kluwer, https://journals.lww.com/nsca-jscr/Fulltext/2013/11000/The_Effect_of_Caffeine_Ingestion_on_Delayed_Onset.24.aspx.
Web Article: Gaille, Brandon. "Coffee vs. Energy Drinks: Why Coffee Is the Better Choice." Lifehack, https://www.lifehack.org/900398/coffee-energy-drinks#disadvantages-of-energy-drinks.
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