Ah, coffee. The pre-run ritual that unites early risers, late starters, and anyone who's ever looked at a pair of trainers and thought, not today. For many runners, it’s less of a drink and more of a personality trait.
But is that caffeine hit really helping your performance, or just rolling the dice with your digestive system?
The Case for Coffee
Caffeine is one of the few legal performance enhancers that actually works. Study after study shows it can:
- Boost alertness
- Delay fatigue
- Improve endurance
- Make you feel vaguely invincible for about 45 minutes
It stimulates your central nervous system, nudges your body into releasing more adrenaline, and even makes running feel easier at the same pace. No wonder elites time their double espressos like it's a science experiment.
But Then There’s the Other Side…
Coffee also has a… let’s say, loosening effect. Especially if you neck it and head straight out the door.
If your stomach is a bit precious, or your local 5K doesn’t have toilets on the course, coffee can quickly go from “race ready boost” to “where’s the nearest hedge?”
The trick is timing and tolerance. Some runners can smash a cappuccino 15 minutes before a tempo and stride out like it’s nothing. Others need at least an hour and a map of nearby facilities.
What’s the Sweet Spot?
- 30 to 60 minutes before your run is usually ideal.
- 200mg of caffeine (roughly one strong cup) is enough for most people.
- Avoid the creamy, sugary monstrosities, this is fuelling, not dessert.
If you’re not sure how your gut reacts to it, test it on a training run not during race week. The last thing you want is your first coffee experiment to take place during a crowded half marathon with no portaloos.
Final Word
Coffee can give you that extra gear when you need it. Just don’t pretend it’s risk free. Know your stomach, time it well, and maybe don’t pair it with a greasy sausage roll unless you’re in the mood for chaos.