Should you drink coffee before running?

Caffeine improves mental clarity, reduces the perception of effort, and helps reduce fatigue by stimulating the nervous system. Consuming caffeine during a run, whether through gels or water at hydration stations, can keep runners alert, prevent stumbling and support decision-making, especially during long-distance races.

According to Magdalena Lewy-Boulet, an elite runner and prominent American nutritionist, even low doses of caffeine (1 to 3 mg per kg of body weight) can be effective. This equals to 1-2 cups of coffee, with each cup containing about 80 to 100 mg of caffeine consumed before a long-distance run.

Higher doses may enhance performance during sprints or high-intensity workouts, but excessive caffeine can lead to side effects like headaches, anxiety and high blood pressure.

Lewy-Boulet also highlights the importance of timing. Caffeine takes about an hour to enter the bloodstream and has its greatest impact within the first four hours. She suggests runners drink a cup of coffee an hour before their run and continue to take small doses throughout longer distances.

For races, energy gels, chewables and caffeinated drinks are practical options. These can be easily carried and are designed for consumption during a run, providing not only caffeine but also carbs, sodium, and electrolytes. Lewy-Boulet recommends that experienced runners consume one or two gels per hour of running.

She also emphasizes that the optimal caffeine dosage varies based on the individual and the race length.

"Genetic factors can affect how quickly you metabolize caffeine," she explains. "You need to test it yourself. Some people process caffeine faster than others."

Common caffeine doses in gels and energy drinks range from 30mg to 200mg. Being aware of your caffeine intake can help maximize benefits and reduce risks.

While caffeine can enhance performance, excessive intake can lead to side effects such as dizziness, nausea and stomach issues, particularly during longer or more intense training sessions when the body is dealing with fatigue, heat and stress.

Ultimately, there is no universal caffeine strategy for runners, as its effects vary from person to person. Lewy-Boulet advises runners to experiment during training to determine their ideal dosage.