Is Coffee Before Morning Run A Good Idea?

We've all asked ourselves if coffee before a morning run is a good idea. On the one hand, you'll experience a buzz while running, but on the other, you might have to increase your running speed to get to a toilet.

Drinking coffee before a morning run has many benefits. You can see an enhanced performance with only one cup of coffee before a run. But if you have a low tolerance or a small bladder, then you should probably avoid drinking coffee before a run.

Let's see how a cup of coffee can improve your running, the potential side effects, and helpful tips to use coffee to help you power through your runs.

Is Coffee Before A Run A Good Idea?

Caffeine is powerful, and it's become one of the most widely researched stimulants in sports performance.

Some pro-runners and Olympic athletes recommend taking caffeine pills before exercising — and they can because it's one of the very few stimulants the FDA approves of using.

If you're not someone who likes the taste of coffee or tea, taking caffeine pills before a run can give you the benefits of having a cup of coffee without having to consume it.

Alternatively, if you're someone who loves every cup of coffee they set their lips on, then you already experience the benefits of caffeine.

But why is caffeine one of the few legal stimulants, and how does it even work?

How Does Caffeine Work And Why Does It Improve Performance?

Caffeine is a stimulant, which means that it works by increasing activity in your central nervous system (CNS).

Increased CNS activity increases the circulation of chemicals like cortisol and adrenaline.

Both these hormones play a significant role in how well you perform and recover from that performance.

How Adrenaline Improves Performance

As you probably know, adrenaline works to produce the "fight-or-flight" response — this is in opposition to adenosine, the brain chemical which makes us tired and feel like we want to sleep.

When caffeine stimulates the production of adrenaline, the heart increases the rate and strength of its beating.

As a result, you'll experience increased blood pressure, which will allow for an increased rate of respiration, resulting in more oxygen being available for consumption by your working muscles.

Sources Of Caffeine If You Don't Like Coffee

Fortunately, if you don't like the taste of coffee, you can find other ways to consume it.

While coffee is the best source of caffeine, these alternative sources of caffeine will also get the job done.

• Coffee — 8 oz. of freshly brewed coffee contains 95mg caffeine, while instant coffee contains around 60mg.
• Espresso — 1.5 oz. of espresso contains 65mg caffeine.
• Tea — 8 oz. black tea contains 47mg caffeine, while green tea contains 28mg.
• Soda — A 12 oz. can of regular or diet soda contains around 40mg caffeine, while Mountain Dew contains 55mg.
• Chocolate — 1 oz. of dark chocolate contains 24mg caffeine.
• Energy drinks — 8 oz. contain around 85mg caffeine, but most serving sizes are 16 oz, which means you'll consume double (170mg) the caffeine.
• Sports supplements — The amounts vary, but most supplements contain around 200mg caffeine (that's double the amount that a cup of coffee would give you).

_{List courtesy of Harvard School of Public Health}

You'll also see that some milk chocolate bars and non-prescription medications include caffeine as an active ingredient.

If you choose to consume caffeine supplements, be sure to check that it comes from a reputable manufacturer.

What Time To Drink Your Coffee And How Much

Caffeine has been proven to boost performance, especially in high-intensity sports like sprinting and endurance training.

Drinking coffee at the right time can result in a stress-free and optimized run.

Generally, you want to have your coffee 45 minutes before you intend on going for your run.

You need to adjust the strength of the coffee based on your experience — sometimes, it's best to start small, either with a smaller mug or weaker coffee.

If you intend to go on a morning run, it's best to drink the coffee when you wake up.

You want to try to find a caffeine sweet spot — this means that you want to start running before the caffeine wears off, but you also have to give your body enough time to absorb the coffee.

This study shows the effect of low doses of caffeine but says that generally, you'll see that 3–13 mg of caffeine per kg of body mass will give the best results.

It's important to note that these numbers are the minimum and maximum bound of the caffeine you should consume. Consuming more may lead to adverse side effects like diarrhea or anxiety.

Generally, 3-5mg of caffeine per kg of body weight is optimal for increased performance. For a person who weighs 75kg, that would be around two 250ml mugs of coffee.

However, people respond differently to caffeine, so you should adjust the amount you consume according to your personal experience.

The Negative Aspect Of Consuming Too Much Caffeine

While we can marvel at the wonders that caffeine does in the body, it is good to be cautious, especially when it's being consumed in high doses.

Too high doses of caffeine do not result in increased sports performance. Instead, you run the risk of experiencing side effects like anxiety, heart palpitations, dizziness, diarrhea, and insomnia.

Athletes have also noted that they're likely to experience increased urination frequency and bad headaches after the workout if they consume too much caffeine.

If you're scared of experiencing the side effects of too much caffeine, or you're sensitive to too high doses of caffeine, it's best to consume it after having breakfast.

How Caffeine Improves DOMS

If you've ever overestimated yourself or simply had a good workout, you'll be familiar with DOMS, alternatively known as the Delayed Onset of Muscle Soreness.

Victor Maridakis conducted a study to see if caffeine would decrease DOMS chances.

He theorized that caffeine reduces the onset of DOMS by blocking adenosine activity. It's important to note that adenosine is an essential part of the inflammatory response concerning injuries.

Another study with participants competing in a 15k race showed that those who consumed caffeine before the event had shown an enhanced anti-inflammatory response afterward.

Conclusion

Coffee is liquid gold — it's not even that expensive — and may contribute to you achieving your running and fitness goals.

It's one of the few legal stimulants and works best when you consume around 1-2 cups 45 minutes before working out.

It's always good to be mindful of caffeine sensitivities. If you know you're sensitive to caffeine, drink coffee after you've had breakfast, or reduce the dose to an amount that you know you can tolerate.