Coffee & Running: How Caffeine Helps Your Training + How Much to Drink

My favorite kind of run? One followed by a coffee date with my runner friends. Today, let’s talk about the role caffeine plays in your training, and how coffee and running go together.

Written & edited by Pavlína Marek

The Relationship Between Coffee, Caffeine, and Running Performance

Your pre-run coffee ritual doesn’t just help your brain catch up with the reality that you’re awake; there’s actual science behind why so many runners swear by their morning brew. Coffee and running are, in the eyes of many runners, an inevitably great pairing, and for good reason: caffeine is one of the most researched and effective legal performance enhancers available to athletes.

Whether you’re training for a 5K or an ultra-marathon, understanding how to leverage caffeine strategically can give you that extra edge without requiring expensive supplements or complicated protocols.

How Caffeine Helps Improve Your Running Performance

As mentioned above, caffeine works its magic by blocking adenosine receptors in your brain, preventing the chemical that makes you feel tired from doing its job. This is why your morning cuppa or your pre-run espresso suddenly make everything feel a bit more manageable. However, it doesn’t end with alertness; there are more positive effects of caffeine on your running than just feeling more awake. It literally changes how hard you think you’re working, a phenomena known as Rate of Perceived Exertion, or RTE.

The Benefits of Caffeine for Runners

You can measure the effect of caffeine on your running across multiple metrics:

• Endurance: Studies consistently show that caffeine intake during endurance running can improve endurance performance by 2-7%. This might not sound like much until you realize that this can take minutes, or even tens of minutes off your marathon time.
• Speed and Power: Caffeine enhances neuromuscular function, which will help you use your muscle fibers more efficiently during sprint intervals
• Heat Tolerance: Research indicates caffeine can improve performance even in hot conditions, despite older myths about dehydration, while increasing the core temperature only trivially.
• Mental Game: Reduced perceived exertion means your brain isn’t screaming “stop!” quite as loudly when things get tough

What Can Coffee Do Specifically for Runners?

Coffee has become a ritual for many athletes—and there’s good reason behind this habit. Accessibility alone makes it a favorite choice of many; you can brew it at home, grab it at any corner café, or pack instant coffee for race day. Plus, let’s be honest, it tastes way better than popping a caffeine pill or downing a gel first thing in the morning.

The acidity and oils in coffee stimulate gastric acid production and bowel movements—great if you need a bathroom trip before your run, not so great if it hits mid-workout. Some runners experience cramping, nausea, or the dreaded “runner’s trots” when they drink coffee too close to training. If your stomach protests, you’re not alone, and there are alternatives worth exploring.

What’s the Optimal Caffeine Dosage for You?

Although it’s not as serious as with, let’s say, medication, getting the caffeine dose right can make the difference between your new PR and feeling like you partied too hard the night before. Research consistently points to 3-6 mg of caffeine per kilogram of body weight as the sweet spot for performance benefits.

Practical Guidelines for Using Caffeine Effectively in Training and Racing

Think of caffeine as your secret weapon—not something you pull out every single day. Save your caffeine boost for the workouts that really count: tempo runs, interval sessions, long runs, and race day. Using it strategically prevents your body from building up tolerance, which means you’ll actually feel the performance benefits when you need them most.

Research backs up regular caffeine consumption too. Studies show that intake below 400 mg per day doesn’t negatively impact health for most adults. That’s roughly three to four cups of coffee, giving you plenty of room to work with for your training needs without health concerns.

Potential Side Effects and Considerations When Using Caffeine as a Runner

While caffeine can seriously level up your running game, it’s not all smooth sailing. Pushing past your personal tolerance can backfire hard, leaving you feeling worse than if you’d skipped it entirely.

As with any supplements, there are some side effects you might experience. If you’re not a coffee drinker, try it first before going on a run to see if caffeine is a good choice for you.

• The jitters – that shaky, anxious feeling that makes you feel like you’ve had way too much espresso (because you probably have)
• Racing heart rate – your heart might be pounding before you even start your warm-up
• Anxiety and restlessness – the opposite of the calm, focused mindset you want for a good run
• Stomach issues – cramping, nausea, or urgent bathroom trips mid-run (not fun)
• Sleep disruption – especially if you’re dosing too late in the day

Here’s some (bad) news: your body adapts. Regular coffee drinkers might need more to feel the same effects, which is why strategically lowering and upping your doses makes sense.

Let’s bust a major myth real quick – caffeine does NOT dehydrate you when consumed in moderate amounts. Research shows that habitual caffeine users experience no negative impact on hydration status from their regular intake. That old-school advice about avoiding coffee before runs because it’ll dry you out? Yeah, you can ignore that. Just don’t replace your entire hydration strategy with cold brew.

Conclusion

Coffee and running go inherently together. Caffeine can genuinely boost your performance when used strategically. From improved endurance to reduced perceived effort, understanding how coffee and caffeine influence your running gives you another tool in your training arsenal.

Just remember that your body is unique. What works for your running buddy might leave you sprinting for the nearest bathroom or feeling like you’ve had way too much of a good thing. Start with smaller doses (maybe that single shot instead of a triple) and test it during training runs, never on race day.

Think of caffeine as a performance enhancer that deserves respect, not a daily crutch. Save it for those workouts that matter—your tempo runs, long efforts, and race days. Listen to your body’s signals, stay within that 3-6 mg/kg sweet spot, and remember that the best training plan is one that works for you.

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