By Coach Adolfo Salgueiro
One of the rituals of my running group after our regular Saturday long run, is to have a coffee at a local Colombian bakery, located right in front of where we park to meet. We specifically chose that spot because of the great coffee this bakery serves. This is how we kick start the social side of our weekend and one of the elements that keep bringing our runners back. A couple of weeks ago I ran with a friend and the end I offered to buy her coffee, but she said she was detoxing from caffeine, so she would pass.
This had me thinking about the relationship between running and caffeine. Is it good? Is it bad? How much is too much? When should we consume it, or not?
I found an article by Pamela Misevich Bede, from March 2015, in the Runner’s World archives. The author’s credentials in dietetics seemed solid enough to take her word on the issue.
Caffeine is the most widely available stimulant of the central nervous system in the world. It is legal and unregulated almost everywhere.
Before we get started, I want to state that while researching for this post I did not find any studies or articles by experts stating caffeine and running don’t mix. Quite the contrary, they pair pretty well. As usual, you need to follow your doctor’s instructions. If you shouldn’t be consuming caffeine for any reason, do not change that indication just because you are going for a run.
Caffeine is the most widely available stimulant of the central nervous system in the world. It is legal and unregulated almost everywhere. It is naturally found in the leaves and fruits of plants such as coffee, cacao and tea. You can also find it in soft drinks, energy drinks, gels, pills and many other products.
The benefits of consuming caffeine before and during your run go beyond just a jolt of energy to get you started and/or keep you moving. “Caffeine has a number of physiologic effects that can help improve athletic performance” says Misevich Bede. “It is rapidly absorbed in the gastrointestinal tract and is a mild stimulant that affects multiple organ systems”.
The benefits of using caffeine to stimulate your run include improvement of mental alertness, boosting of pain tolerance, enhancement of fat use as fuel (which extends the use of your finite storage of glycogen), and a possible increment in speed, among others.
But beware. You need to know how this additional stimulus affects your systems before you go overboard, especially during a race. Caffeine consumption can also cause gastrointestinal issues, headache, jitters, heartburn and increased urination, among others. So trial-and-error to figure out what works for you is a must. And, as always. what works for your friends is not necessarily what works for you.
An 8 Oz cup of black tea has 30-80 mg of caffeine while a Starbucks espresso shot has about 75 mg. A cup of green tea has about 35-60mg/8oz.
According to the aforementioned article, 3-6 6mg/kg body weight (1.3-2.75 mg/lb.) is recommended for endurance exercise. It is important to note that with caffeine, more is not necessarily better. A higher dose does not correlate with better performance. Also, it is more effective if you abstain from caffeine consumption a few days before your running activity, but don’t forego your morning cup of coffee if you can’t function without it.
Since the mg/kg measuring unit is difficult gauge, put it in perspective by knowing an 8 Oz cup of black tea has 30-80 mg, depending on the brand and type, while a Starbucks espresso shot has about 75 mg. A cup of green tea has about 35-60mg/8oz.
Many runners depend on a mid-run consumption of caffeinated products to maintain their performance. Fortunately for them, running consumable products such as gels, gummies, beans and sports drinks, all have “spiked” options. They usually carry from 25-100 mg per serving. It is key to understand how much a serving is, so you don’t overdose, and thus, end up running for the bushes or with gastrointestinal discomfort.
There is nothing shady or illegal with a mid-run pick-me-upper. Most, if not all professional runners, openly use it. If you are not used to consuming caffeine but still want to reap its benefits with a mid-run pick-up, make sure you start with the smallest dose available, so you know how your body will respond. Once your body gets used to it, then figure out how much is enough. What works best for you, not for your friends.
And then, if you want to enjoy your post-run coffee with your buddies on a Saturday morning, I know of a great Colombian bakery in Dania Beach, Florida, and an amazing running group that I can recommend you.
Extremely interesting because the issue is real for almost all runners.
Both for before and during the run.
You got me at "coffee". Thanks for another great article!
I am glad it somehow talked to you. This is a great topic for all runners.
I do detox from caffeine a week before racing because I used supplements with caffeine at race day to help me through my performance in the races day, it works for me
If you can abstain from caffeine a few days before race-day, it works great, but nobody can do that. No need to suffer caffeine withdrawal to enhance the benefit.
Excelente. Para corredores y no corredores. 😉☕❤️.
Gracias por tu continuo apoyo a mi blog.
Te felicito. Me encantó el artículo
Gracias, Elisabetta. Un comentario importante proviniendo de un 6-Star Finisher… Lo aprecio.
Este artículo lo disfrute un montón…… yo tengo una relación con mi taza de café todas las mañanas y es mi combustible del día. No corro pero se exactamente a que te refieres. Me encanta como escribes Adolf. Keep doing it!
gracias por tu comentario y por leer mis publicaciones continuamente. Mi blo no hubiese crecido como lo ha hecho sin apoyo como el tuyo.
I like coffee. I drink in moderation. My morning cup.. ( something, post run) Yep, I’ve heard caffeine is good for running( (again as you mentions what works for one may not work for other’s.) I sometimes run my long runs as well as racing with little or no caffeine. People I should it’ll give me extra booster.
Thanks Adolfo. Gracias
I need my coffee first thing in the morning running or not
No need to suffer caffeine withdrawal to obtain the benefits as a mid-race pick-me-upper.
Coffee coffee coffee! Coffee for the win!
I am glad you enjoyed it, Sally. Thank you for reading me and for leaving me a comment.
Great article! Cafecito! ☕️
I am glad you liked it. After all, the conversation I refer to in the opening paragraph, was with you… Thank you for reading and for leaving a comment.
Post run cafesito with chicharunners…..invaluable!