Whether it’s your morning cup of coffee or a caffeinated running gel during a race, many runners wonder the same thing: Can caffeine help me run better?
The short answer is yes. For many runners, caffeine can improve performance, boost focus and make hard efforts feel easier. However, it’s not a magic solution. The amount you take, when you take it and the type of run all matter.
Let’s look at when caffeine can help and when it might be better to skip it.
What Does Caffeine Do for Runners?
Caffeine is a natural stimulant. It works by blocking adenosine, a chemical that makes you feel tired. As a result, many runners feel more alert and energized after consuming caffeine.
Research also shows that caffeine may:
- Improve endurance
- Reduce perceived effort so running feels easier
- Increase focus and concentration
- Help maintain pace later in a long run or race
- Improve overall performance during endurance events (Guest et al., 2021)
It is important to note however that everyone responds differently. Some runners notice a big boost. Others barely notice a difference.
Test How Your Body Responds to Caffeine
First and foremost, never try caffeine for the first time on race day. Instead, test it during training. This helps you learn how your body responds. The International Society of Sports Nutrition reports that many athletes see benefits with approximately 3 to 6 milligrams of caffeine per kilogram of body weight. However, lower amounts may still improve performance for some runners. More is not always better.
Start with a small amount. Then, pay attention to how your stomach, energy level and heart rate respond.
Always practice with the exact gels or supplements you plan to use during your race. Some runners tolerate them well. Others experience stomach upset, jitters or an elevated heart rate.
Caffeine in Running Gels and Supplements: Coffee is not the only way to get caffeine.
Many running products now include caffeine, including:
- Energy gels
- Chews
- Sports drinks
- Gummies
These products are convenient because they are designed to fuel runners during exercise. Many caffeinated gels contain between 20 and 100 milligrams of caffeine, although amounts vary by brand.
When Should You Consume the Caffeine?
For Shorter Runs and Races (5K-10K)
For easy runs or workouts under about 45 to 60 minutes, caffeine usually is not necessary. If you enjoy your morning coffee before heading out, that’s perfectly fine. However, you probably won’t notice a meaningful performance benefit during shorter runs.
For more intense workouts and races, most research recommends consuming caffeine 30 to 60 minutes before exercise. Capsules, coffee and tea generally take about an hour to reach peak levels. Meanwhile, caffeinated gum and some sports products may work more quickly.
For Longer Runs, Half-Marathons and Full Marathons
Long runs are a great opportunity to practice your race-day nutrition. For runs lasting 75 to 90 minutes or longer, caffeine may help you stay focused and maintain your pace as fatigue sets in. Research suggests endurance athletes often see the greatest benefits during longer efforts.
For runs and races lasting longer than 90 minutes, caffeine may provide even greater benefits. Many runners begin with coffee, tea or another caffeine source before the race. Then they take caffeinated gels during the later miles when fatigue becomes more noticeable. Others start with a regular gel early in the event and switch to a caffeinated gel later when fatigue begins. Research suggests caffeine consumed during longer endurance events can still improve performance, especially later in the race.
Possible Drawbacks of Caffeine
Although caffeine can be helpful, it is not right for everyone. We recommend working with your personal medical professionals to determine whether it is a safe and healthy addition to your current dietary intake. Possible side effects include:
- Jitters
- Upset stomach
- Increased heart rate
- Anxiety
- Trouble sleeping if taken later in the day
If caffeine makes you feel uncomfortable, there is no reason to force it. Many runners do their best without it, and there are plenty of other nutritional solutions available to support performance.
The Bottom Line
Caffeine can be a helpful tool for runners. It may improve endurance, sharpen focus and help tough miles feel a little easier. However, it works best when you have practiced your strategy before race day.
Looking for a trusted source of race nutrition to try out? The UCAN Company has both caffeinated and non-caffeinated products, and they have been a fan favorite among Moms on the Run. Shop here to apply promo code UCANMOTR and save 15% on every purchase.
At Moms on the Run, we believe every runner is different. Listen to your body. Practice your nutrition plan during training. Then show up on race day with confidence, knowing what works best for you!
Sources:
Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., et al. (2021). International Society of Sports Nutrition Position Stand: Caffeine and Exercise Performance. Journal of the International Society of Sports Nutrition, 18(1).