COFFEE AND RUNNING: 7 Things You Need To Know

Are you a runner with a taste for that morning cup of brewed goodness? Then you’ll want to dive into our fascinating story ‘COFFEE AND RUNNING: 7 Things You Need To Know’ to uncover the compelling interplay between these two passions.

In this post, we’re looking at how your daily espresso or latte impacts your running workout. Can a simple coffee be the secret sauce to boosting your runs? Or is there more beneath the surface of this popular pre-run ritual?

If you’re curious about how coffee and running intersect, join us as we explore the answers to some of your most pressing questions.

As we lace up, should we brew up? Let’s find out.

Quick Look.

Dive Into the World of Coffee and Running

Interested in discovering how your morning coffee influences your running performance? Want to know whether coffee is a friend or foe to your health? Eager to explore the health benefits of coffee beyond its energising buzz? Wondering what’s actually in coffee? These are all fantastic questions, and we’ve got you covered in this detailed guide.

Dive deep with us into the intricate connection between caffeine and your experience as a runner, unravelling the mysteries and facts that will transform your understanding and routine.

Here’s a sneak peek of the energising journey ahead:

• The Energy Kick: Discover how caffeine can boost your running workouts, enhancing stamina and focus.
• The Good vs. The Not-So-Good: Uncover the health benefits coffee offers to runners, and also the less talked about drawbacks. We’ll take a look at what’s actually in coffee.
• Optimal Coffee Strategies: Learn the best timing, and how much coffee is optimal when exercising.
• Coffee and Hydration: Navigate the balance between your caffeine intake and staying adequately hydrated. Does coffee really dehydrate you, as you may have heard?
• Personalising Your Brew: Espresso or cappuccino? We have tips on tailoring your coffee experience to fit your running style and health needs.
• The Calorie Burning Debate: Explore the truth behind coffee’s role in boosting your metabolism and aiding in weight management.
• A Balanced Perspective: Weighing the pros and cons, we’ll help you make informed decisions about coffee in your running routine.
• Embracing Coffee in Your Run: Concluding thoughts on integrating coffee into your running journey mindfully and effectively.
• Bonus FAQ Section: Answers to common questions about coffee and running, providing clarity and practical advice.

Each section is packed with insights, tips, and research-driven information to fuel both your running and coffee enjoyment.

So, lace up your trainers and pour your favourite brew, as we dive into this captivating story together!

1. The Energy Kick: Understanding Caffeine’s Impact on Running Performance.

Before we delve into the intricacies of coffee’s influence on running, let’s take a look at what’s in coffee that’s good for you, and what’s not so good.

The Good in Coffee:

• High in Antioxidants: Coffee is indeed one of the richest sources of antioxidants in the Western diet. Antioxidants protect your cells from damage caused by free radicals, potentially reducing the risk of conditions like heart disease and certain cancers.
• Polyphenol rich: Polyphenols in coffee, such as chlorogenic acids, have anti-inflammatory and antioxidant effects. They may also help manage blood pressure and improve blood sugar metabolism, contributing to overall health.
• Caffeine: A well-known stimulant that can enhance brain function, improve mood, and increase metabolism. Caffeine may also boost physical performance by mobilising fatty acids from fat tissues. A 250ml cup of coffee contains ~ 90-120mg of caffeine.
• B Group Vitamins:
  • B2 (Riboflavin): Helps support body growth, red cell production, and releasing energy from carbohydrates.
  • B3 (Niacin): Supports cell development and function. Helps your body produce energy from food consumption.
  • B5 (Pantothenic Acid): Crucial for the synthesis of red blood cells, as well as sex and stress-related hormones.
• Potassium: Helps regulate fluid balance, muscle contractions, and nerve signals. A diet rich in potassium can help reduce blood pressure and water retention, protect against stroke, and help prevent osteoporosis and kidney stones.
• Magnesium: Vital for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure. Magnesium is also needed for making protein, bone, and DNA. Magnesium plays a crucial role for runners, aiding in muscle recovery and helping to prevent cramps. Research also indicates that physical activity elevates the need for magnesium, highlighting its importance in an active lifestyle. Many people supplement with this important mineral.
• Manganese: Plays a role in many chemical processes in the body, including processing of cholesterol, carbohydrates, and protein. It might also be involved in bone formation.
• Folate (Vitamin B9): Important for proper brain function and plays a critical role in mental and emotional health. It helps in the production of DNA and RNA, the body’s genetic material, and is especially important for cell growth and repair.

The Not-So-Good In Coffee:

• Acrylamide: This potentially harmful chemical forms during the roasting process of coffee beans. Acrylamide has been classified as a “probable human carcinogen” by the International Agency for Research on Cancer, based on studies in animals; however, the levels found in brewed coffee are considered to be safe for human consumption in moderate amounts.

How Much Fat, Carbs, And Calories Are Found In Coffee?

A 250ml cup of black coffee is almost devoid of calories, containing just 2 to 4 calories, with zero fat or carbs.

However, the addition of milk, cream, or sugar causes a significant increase in calories, fat, and carbs. For instance, a Starbucks Short Cappuccino as at time of writing, packs 92 calories and 4.7g of fat. Adding one teaspoon of sugar to your coffee contributes an extra 16 calories.

Coffee and Running Performance:

Caffeine, the natural stimulant found in coffee, can play a significant role in enhancing athletic performance, making it a preferred choice to synthetic pre-workout supplements for many people, including gym members and runners alike. Its ability to act as a performance enhancer is well-documented, offering runners a noticeable boost during their workout.

Caffeine acts as a stimulant on the central nervous system, which can result in:

• An elevated metabolic rate.
• Enhanced performance.
• Heightened alertness.
• A diminished sense of effort and fatigue.

Consequently, runners may find they can extend their endurance and push their limits further.

Moreover, the benefits of caffeine extend beyond just physical stamina. Its impact on mental sharpness and focus cannot be understated. Caffeine enhances cognitive function, which is especially beneficial during runs or races where concentration on pace, breathing, or strategy plays a crucial role.

In essence, coffee offers a dual advantage for you as a runner: it not only aids in physical endurance and performance, but also enhances mental focus, making it an effective supplement to runs where you need that little extra boost.

Whether you’re tackling a long-distance run or aiming to improve your sprint times, incorporating coffee into your pre-run routine might just provide that extra edge you need for optimal performance.

TIP: To maximise the health benefits of your coffee, consider going for a black or minimally sweetened version. This way, you’ll enjoy the rich array of nutrients without the added sugars or fats that can diminish coffee’s positive effects. If you are Intermittent Fasting, a black coffee will not end your fast.

2. Coffee’s Hidden Perks: Benefits for Runners.

Benefits of Coffee For Runners:

Coffee offers a myriad of health benefits, some especially relevant for runners:

1. Metabolism Boost: The caffeine in coffee can elevate your metabolic rate by up to 11%, providing a sustained boost during runs and improving overall endurance and performance.
2. Enhanced Physical Performance: Just as specific supplements assist in squeezing out an additional rep at the gym, caffeine can similarly aid runners in exerting a bit more effort during their runs, especially when aiming to enhance endurance or speed. In both scenarios, people are seeking to amplify the outcomes of their workouts.
3. Nutrient Rich: Coffee is a significant source of essential nutrients like B vitamins (B2, B3, and B5), manganese, potassium, and magnesium. These compounds are vital for overall health and can support physical activity by improving nutrient metabolism, muscle function, and nerve function.
4. Cognitive Benefits: Caffeine blocks an inhibitory neurotransmitter in the brain, leading to improved mood, alertness, and cognitive function. This can be especially helpful for runners looking to stay focused and motivated during long or challenging runs.
5. Aids in Weight Management: Caffeine’s ability to boost metabolism and increase fat burning (up to 10% in obese individuals and 29% in lean individuals) makes coffee a valuable ally in weight management strategies for runners.
6. Disease Prevention:
   • Alzheimer’s Disease and Dementia: Regular coffee consumption is associated with a lower risk of Alzheimer’s disease and dementia in many studies.
   • Parkinson’s Disease: Coffee drinkers genetically predisposed to Parkinson’s Disease have shown a significantly lower risk of developing this disease in many studies.
   • Type 2 Diabetes: Studies suggest that coffee drinkers have a lower risk of developing type 2 diabetes.
   • Certain Cancers: Coffee consumption has been linked to a lower risk of liver, prostate, endometrial, melanoma, and leukaemia, some of the world’s most prevalent cancer types.
   • Stroke: Moderate coffee consumption is associated with a reduced risk of stroke and heart disease.
7. Depression: Drinking coffee has been associated with a lower risk of depression, potentially due to caffeine’s ability to boost mood and improve overall mental well-being.
8. Longevity: Regular coffee consumption is correlated with a lower risk of death, suggesting an association with increased lifespan. This could be due to coffee’s rich antioxidant profile and its role in reducing the risk of several diseases.

Drawbacks of Coffee For Runners:

There are some potential downsides of coffee to be aware of, let’s take a look:

1. Caffeine Sensitivity: People with a high sensitivity to caffeine may experience increased jitteriness, anxiety, and sleep disturbances even from small amounts of coffee. This heightened reaction can disrupt daily activities and overall well-being, making it essential for sensitive people to monitor and possibly limit their caffeine intake to avoid such adverse effects.
2. Digestive Issues: Coffee can cause gastrointestinal upset in some people, leading to symptoms such as stomach pain, acid reflux, and changes in bowel movements. The acidity of coffee is often the culprit, irritating the digestive tract and exacerbating conditions like gastritis or irritable bowel syndrome (IBS) for those with a sensitive stomach.
3. Diuretic Effect: Coffee’s diuretic properties can lead to increased urination and, for some people, more frequent bowel movements. While moderate consumption generally does not lead to dehydration, excessive intake might necessitate increased water consumption to compensate for the loss of fluids and to maintain hydration, especially important for runners and active people.
4. Pregnancy: Health experts generally advise pregnant people to limit their caffeine intake, including coffee, during pregnancy. Caffeine can affect fetal development due to the fetus’s limited ability to metabolise caffeine. Excessive caffeine consumption has been linked to increased risks of pregnancy complications, such as low birth weight and premature birth. Therefore, it’s recommended to keep caffeine intake below 200 mg per day, equivalent to about one 240ml cup of coffee, to ensure safety for both the mother and the developing fetus.
5. Dental Concerns: Regular coffee consumption can lead to stained teeth, as the tannins in coffee adhere to the enamel, causing a yellow or brown discoloration over time. Additionally, coffee can contribute to bad breath by affecting the balance of bacteria in the mouth, especially when consumed with added sugars or syrups that feed bacteria responsible for bad odours. To mitigate these effects, it’s recommended to drink water after coffee, and to maintain good oral hygiene.
6. Addiction Risk: Caffeine in coffee can lead to dependence, with regular users needing more and more to feel its effects. Cutting back can trigger withdrawal symptoms like headaches and irritability, underscoring the need for moderation to avoid dependency.
7. Waste Concerns: The environmental costs of millions of disposable coffee cups and pods produced every day.

Understanding and mitigating the drawbacks of coffee consumption involves being aware of your body’s responses and adjusting your intake accordingly. For runners and active people, balancing the energising benefits of coffee with its potential downsides is key to harnessing its power, without compromising health or performance.

TIP: Moderation is Crucial: It’s widely recommended to limit coffee intake. A safe guideline? Stick to a maximum of four cups a day. Going beyond that might be excessive. Research consistently suggests that consuming more than five cups a day could be overdoing it.

3. Optimal Timing and Quantity: When and How Much Coffee for Runners.

For runners, integrating coffee into your training regimen can offer performance benefits, as we have seen, but timing and quantity are crucial to maximising its positive effects while minimising potential downsides.

Optimal Timing:

The best time to consume coffee is about 30 to 60 minutes before a run. This window allows the caffeine to reach its peak levels in your bloodstream, providing the optimal energy boost and enhanced focus you are looking for in your workout.

The effects of caffeine can last for three to five hours, so for runners, this means the performance-enhancing benefits of a pre-run coffee can support both short and long-distance runs.

Morning runs can particularly benefit from this timing, though if you’re running later in the day, be mindful of how late-afternoon or evening caffeine intake might affect your sleep. You really don’t want to be drinking coffee for at least 8 hours before bed.

How Much Coffee:

Moderation is key. For most people, up to 3mg of caffeine per kilogram of body weight is a safe amount to enhance performance without overdoing it. For a 70kg person, this translates to roughly 210mg of caffeine, or about one to two standard cups of coffee, depending on the brew. It’s important to consider your personal caffeine sensitivity and start with a lower amount to assess your tolerance.

Remember, hydration is crucial for runners, and coffee’s diuretic effect on some people, means you should balance your caffeine intake with plenty of water to stay adequately hydrated.

Also, consider the quality of your coffee and what you add to it—opting for black or minimally sweetened coffee can help avoid those extra calories. Sugar, cream, or syrup added to your coffee can negate the health benefits of your favourite brew.

By fine-tuning the timing and quantity of your coffee intake, runners can harness the full potential of caffeine’s performance-enhancing benefits while keeping any drawbacks at bay.

DID YOU KNOW?: Imagine this: every single day, the world consumes over 2.25 billion cups of coffee. This incredible figure not only highlights coffee’s universal appeal, but also its vital role in our daily life and culture globally.

4. Hydration and Health: Balancing Coffee with Your Running Hydration Needs.

For runners who enjoy coffee, balancing hydration is crucial.

Coffee, while mostly water, also contains caffeine, a diuretic that can lead to increased urine production in some people. However, moderate coffee consumption doesn’t significantly affect overall hydration levels for regular drinkers.

Research suggests that moderate coffee consumption does not significantly dehydrate the body or lead to fluid loss exceeding the coffee’s water content. However, individual responses to caffeine can vary, making it important for runners to monitor their own hydration needs. Ensuring adequate water intake alongside coffee is a good practice to maintain hydration levels during training.

Runners should aim to drink water alongside their coffee, especially before long runs or in hot weather, to ensure they stay adequately hydrated.

STUDY: Research from the International Journal of Sport Nutrition and Exercise Metabolism shows that moderate caffeine intake does not lead to significant dehydration or negatively affect athletes’ fluid-electrolyte balance. This suggests that athletes can enjoy caffeinated beverages without compromising their hydration status or performance, as long as they consume these drinks in moderation.

TIP: It’s important to test your coffee tolerance during training, not on race-day. Coffee can sometimes lead to stomach discomfort or act as a mild diuretic for some people. Discovering this 30 minutes into a marathon, particularly if it increases the need for toilet breaks, is an unhappy situation. Testing in advance ensures a smoother race experience without unexpected interruptions.

5. Personalising Your Coffee Experience: Tips for Runners.

Let’s delve into comparing various coffee types, like espresso and cappuccino, against other stimulants such as energy drinks and caffeine tablets in terms of caffeine content. This comparison helps in understanding the different energy boosts each option provides you as a runner.

When personalising your caffeine intake for running, you have a choice of sources: the myriad types of coffee, caffeine pills, or energy drinks.

The caffeine content for different types of coffee varies significantly. Using our previously mentioned standard cup size of around 250ml, here is an approximate caffeine content guide:

• Brewed Coffee: 70-140mg caffeine
• Espresso (30ml): 60-80mg caffeine
• Decaf Brewed: 2mg caffeine
• Decaf Espresso (30ml): Essentially 0mg caffeine
• Instant Coffee: 30-90mg caffeine
• A cappuccino or latte from a coffee shop or café usually contains two espresso shots

Other choices, such as a 250ml can of Red Bull contains about 80mg of caffeine, and caffeine tablets like No-Doz Plus contain 100mg per tablet.

The choice between these often comes down to personal preference, convenience, and taste. While convenience might lead some to energy drinks or pills, other people may prefer the natural taste and experience of coffee. It may also depend on the day: do you prefer something hot and brewed to kick off your exercise, or is a chilled energy drink your choice for the day?

It’s crucial not to rely on coffee or other stimulants for every run. Using them too frequently can diminish their effectiveness as your body becomes accustomed to their effects. Not all runs require an external boost, indeed, most do not, and should be completed naturally, allowing your body to respond to the exercise stimulus in its own way. This approach helps you adapt to physical activity without becoming dependent on external aids.

TIP: Warning. Be cautious with mixing caffeine sources, such as combining caffeine pills with energy drinks like Red Bull. This can be dangerous and lead to caffeine overdose, which may result in severe health issues. Always use caffeine in moderation and prioritise your health to support your overall well-being.

6. Coffee’s Calorie Burning Boost: Fact or Fiction for Runners?

The impact of caffeine on boosting metabolic rate and aiding in calorie burning is of particular interest for runners focused on weight management, enhancing performance, or achieving specific fitness goals.

While caffeine is known to stimulate metabolism, the extent to which it can significantly impact calorie burn and fat utilisation during exercise varies among people.

This metabolic acceleration could potentially aid in more efficient fat burning, which could also result in slight improvements in endurance for runners. However, while coffee can give a bit of a boost to calorie burning, it’s not a game-changer by itself, and should be part of a broader health and fitness approach that includes eating well and regular workouts.

To see all the ways running can change your body, take a look at our post here.

DID YOU KNOW?: Caffeine is often one of the key components in weight-loss supplements, highlighting its ability to slightly boost metabolism and enhance fat burning.

7. Balancing Act: Weighing the Pros and Cons of Coffee for Runners.

As runners, we constantly seek ways to optimise our performance and recovery. Coffee, a beloved institution worldwide, is one of those ways that can offer the potential benefits that we are looking for, but there are also some drawbacks we need to be aware of.

Let’s now summarise with a quick look at some of the potential pros and cons of this popular stimulant on your running journey.

Pros Of Coffee For Runners:

• Boosts athletic performance.
• Increases energy and alertness, potentially improving running times and pace.
• Enhances aerobic endurance.
• Can be a valuable part of a pre-race routine.
• Contains beneficial vitamins and nutrients which may aid in recovery.
• Offers mood-lifting effects and enhances workout motivation.
• May improve concentration during training sessions and races.
• Antioxidants in coffee may reduce exercise-induced muscle inflammation.

Cons Of Coffee For Runners:

• Some people may develop a level of tolerance to coffee, reducing its effectiveness.
• Can lead to heart palpitations and jitteriness, especially when consuming too much caffeine.
• Risk of addiction and withdrawal symptoms for frequent users.
• Limited benefits for non-competitive runners in a performance sense.
• Not advisable for people with certain health conditions, including high blood pressure or severe diabetes.
• Excessive intake can lead to dehydration due to its diuretic effect in some people.
• May cause gastrointestinal discomfort in sensitive individuals.

Understanding the pros and cons of coffee consumption for runners is crucial in utilising this popular brew effectively. While it can enhance performance, energy levels, and post-exercise recovery, it’s important to be mindful of your coffee consumption, considering its potential side effects and health implications.

TIP: Introduce coffee into your training routine well before race day. Experimenting with supplements like gels, electrolyte drinks, and coffee during practice runs is crucial to ensure they don’t upset your stomach or cause more frequent visits to the toilet during the actual race.

Wrapping It Up: Embracing Coffee as Part of Your Running Journey.

As we’ve journeyed through the ins and outs of coffee’s relationship with running, it’s clear that the humble brew holds more than just a promise of a morning pick-me-up. For runners seeking that extra edge, coffee emerges as an effective choice, offering not just a performance boost but also a ritual that energises both body and spirit before a workout or race.

The adventure doesn’t stop at the caffeine kick. Each runner’s experience with coffee is as unique as their training plan, making it a deeply personal part of the running journey. Whether it’s enjoying that perfect espresso shot that launches you into your workout, or the pleasure of a smooth, refreshing cold brew, the experience is as rewarding as the finish line.

But let’s not forget, coffee’s magic lies not just in its performance-enhancing ability. It can be a great way to warm up for a workout on a cold morning, or an enjoyable way to celebrate with friends after a race, a workout, or a friendly casual run.

I’d love to hear how coffee fits into your running world. What’s your pre-run coffee ritual? Do you have a favourite brew that gets you run-ready? Share your stories in the comments below, and here’s to many more k’s and memorable coffee moments.

Happy Running

Steve.

FAQ’s Of Coffee And Running.

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Disclaimer. This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.

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