Many runners rely on coffee as part of their pre-run routine, but does it actually provide a performance boost? Scientific research overwhelmingly suggests that caffeine, the active stimulant in coffee, offers multiple benefits for runners, from improved endurance to enhanced mental alertness. Below, we explore the key advantages of coffee for runners, how to maximize its effects, and potential considerations.

Warning – coffee before a run is extremely likely to induce a bowel movement! The first time you try it, allow for this! In fact, there are many people that drink it in plenty of time before a run for exactly this reason. What you don’t want to do is discover this during a marathon, or any other race, that you have trained hard for!

What is Caffeine?

Caffeine is a natural stimulant (though not a banned substance) that enhances communication between your brain and body. When consumed before a workout, run, race, or training session, it accelerates nerve activity, triggering the release of adrenaline—the hormone that primes you for peak performance.

Simply put, coffee can be a great ally for runners, helping you feel energized and ready to go!

Does It Work for All Types of Running?

You might assume that pre-run coffee only benefits sprinters, with its effects wearing off too quickly for endurance athletes. However, research shows that caffeine enhances performance for both sprinters and long-distance runners. Numerous studies confirm that consuming caffeine before a run or race helps athletes go faster and farther than they would without it.

In fact, some runners even take a caffeine boost mid-race—for example, at mile 21 of an ultramarathon—to regain energy. That said, coffee isn’t for everyone. If you have an aversion to caffeine, health restrictions, or simply don’t enjoy it, you may need to explore alternative strategies.

How Does Coffee Benefit Runners?

Caffeine has been shown to increase the circulation of free fatty acids, making it glycogen-sparing—a key advantage for endurance athletes. By preserving glycogen stores, caffeine helps you sustain energy levels for longer, which is especially beneficial during a marathon.

Additionally, the right amount of caffeine can reduce perceived exertion, making your effort feel easier. Imagine running a 7-minute mile that feels more like an 8-minute mile—who wouldn’t want that edge? Next, we’ll discuss optimal caffeine dosing.

It’s All About the Timing

When should you drink coffee before a race? Should you be downing an espresso at the start line? Not quite. If you’re running a 10K, for example, you won’t feel the benefits in time, as caffeine takes 45 minutes to an hour to fully kick in.

To maximize its effects, time your coffee intake strategically—well before your race begins—so the boost is there when you need it most.

You Need to Drink the Right Amount

The key is moderation—too much caffeine can lead to the dreaded coffee jitters. If you’ve experienced them before, you know they can cause dizziness, anxiety, and, in extreme cases, heart palpitations. The ideal caffeine intake is around 3 to 6 mg per kilogram of body weight. For a 150-pound (10st 10lb) person, this translates to about 12 ounces of strong coffee.

While some experts suggest 2-3 cups of coffee before a run as the ideal amount of coffee for runners, a single cup may produce the desired results. One cup of strong coffee can be all it takes. Consider how much caffeine is in your particular coffee to get the exact amount but don’t get too hung up on the science. Just know that a decent-sized cup of coffee ingested approximately 45 minutes to an hour before the race is going to help you out (unless there is a reason against it).

Research published by the Journal of Science and Medicine in Sport suggests that ingesting 5mg of caffeine can improve your 5k time by 1 per cent. That’s a significant difference and works out as follows:

  • 24 minute 5k – 14.4 seconds
  • 23 minute 5k – 13.8 seconds
  • 22 minute 5k – 13.2 seconds
  • 21 minute 5k – 12.6 seconds
  • 20 minute 5k – 12 seconds
  • 19 minute 5k – – 11.4 seconds
  • 18 minute 5k – 10.8 seconds
  • 17 minute 5k – 10.2 seconds
  • 16 minute 5k – 9.6 seconds
  • 15 minute 5k – – 9 seconds

If like us, you are a fan of the concept of marginal gains, any small improvements you can make, soon add up.

Don’t Drink Coffee Before Running on an Empty Stomach

If you are prone to loose bowel movements and don’t want to upset your system, you should drink your cup of coffee after breakfast.

It’s also important to make sure that the first time you ever try coffee before a run is not just before the most important race of your life. If you have been training for a marathon for the best part of six months then happen to read somewhere that caffeine is good the day before your run, don’t risk trying it out.

If you end up with an upset stomach, it’s going to ruin your race. Instead, practise it as part of your training. Drink a cup of coffee before a long run or before you go out for a training session to ensure that it agrees with you. Like anything – don’t save it for race day to find out.

The Effects of Coffee Before a Run

A number of people find that drinking coffee loosens things up so to speak. Certainly, if you want to ensure that you get things moving, a coffee is usually a good option however, don’t leave it too late and end up on the start line wishing you had used the toilet when you had the chance. Give it enough time – this is another reason why drinking it an hour before your race/workout/session is a good idea. You get time to use the toilet!

It Can Help After Your Run

Studies have shown that post-exercise coffee can also help with recovery. Coffee and carbohydrates help rebuild glycogen much quicker than carbs alone. Also, if it’s been a cold and wet race, you can’t beat a nice cup of coffee to warm you up.

What if You Don’t Like Coffee?

Fear not—caffeine is caffeine, whether in your coffee or your favourite foods. It is also found in other products. Some runners use caffeine shot bloks or other products before a race or to top up during a race, such as a marathon or ultra-marathon. However, it is preferable to skip the caffeine supplements and get it from your coffee or tea. It’s the healthier and more reliable option.

Does it Dehydrate You?

No, on the contrary – coffee will not dehydrate- it will aid in hydration. Just don’t drink too much or you will need the toilet more frequently than you would like.

What About a Caffeine Fast?

Hush now we say – a caffeine fast. No thanks, but does it help?

Some people believe that when tapering for a marathon if you cut out or cut down on your coffee in the days before, you will get an additional kick from the pre-race coffee on the day. We are not sure about this, and there is little evidence that supports this theory. Besides – why deprive yourself of one of life’s small pleasures, especially when you have probably cut down on everything else like bad food and alcohol?

Is it worth the bad mood and increased anxiety in the lead-up to a race that is making you nervous enough already? Another theory is, that unless you try a caffeine fast in your training, you should not alter your habits – what if the lack of caffeine, followed by a sudden hit has a negative impact? If you are going to try – we recommend trying it as part of your training.

Like anything, our advice is based on the research available to us and our own experiences. We are not medical advisors and if there is some reason why you should not drink caffeine then, please don’t. Above all else, if you are going to suddenly start drinking coffee to enhance your performance, don’t try it out before an important race.