5 REASONS WHY COFFEE BOOSTS YOUR RUN

If you are someone like me who enjoys drinking coffee and the morning or afternoon run is an essential part of your daily routine, then this blog will come as good news for you.  If you are not a coffee drinker, have you considered adding a cup of joe to your pre-run routine? 

Drinking coffee before a run offers several benefits that can elevate your running performance. Here are five benefits that coffee provide.

Benefit 1:  Coffee Provides a Mental Boost

A long run is not only a physical activity but can also be a mental challenge.  Coffee contains caffeine which can sharpen mental acuity.  Staying focused and maintaining concentration is important for achieving the output you want during the workout.  The caffeine in your body stimulates the release of neurotransmitters into the brain which improve cognitive function.  By drinking coffee before a run, you can fine-tune your mental focus, allowing you to stay present and motivated throughout your workout.

Benefit 2:  Coffee Enhances Endurance

Studies have shown that consuming caffeine prior to workouts can increase endurance, allowing you to run longer distances or maintain a faster pace run. This is because caffeine acts as an ergogenic drink.  An ergogenic aid is any food, drink, or supplement which enhances physical performance or stamina by reducing fatigue and the perception of effort.

It is unclear whether caffeine reduces fatigue or just delays it. I would rather not get into the science of how caffeine is accepted into the body’s system. Just know that by drinking coffee before a run, you may find it easier to push through that challenging moment and achieve better endurance.

Benefit 3: Coffee Increases Energy and Alertness

Coffee is primarily known to be drank in the mornings for the quick energy boost it provides. Caffeine is a natural stimulant that stimulates the central nervous system and enhances alertness.  When consuming coffee before a run, the caffeine is absorbed in your bloodstream making you more alert and focused.  The energy increase can translate into improved running performance and assist with powering through the tough training session ahead of you.

This is only true if the cup of coffee is drank approximately 45 minutes to 60 minutes before your running workout. There is indeed an optimal time to consume coffee prior to your run. Having one cup five minutes before your run is not ideal and won’t provide the same effects as having that same cup about one hour ahead of time. Note that this is an approximate time only and refers to a cup of coffee (liquid form of caffeine). Consuming caffeine in a different manner (gel pastes, chewables, capsules, etc.) will vary in terms of the optimal time to consume them before your run.

Benefit 4:  Coffee Improves Fat Burning

If maintaining a healthy weight (or even losing a few pounds) is your goal, coffee can be your friend in that weight loss journey. Coffee has been known to increase fat oxidation and boost metabolism – This means that caffeine can help your body burn more fat for fuel during training. Coffee is a liquid that stimulates thermogenesis. Thermogenesis is a big word with five syllables but simply means production of heat. Coffee fits the bill as a thermogenesis because this hot caffeine containing liquid is probably one of the most popular beverages in the country. Any substance that stimulates thermogenesis tends to generate more heat in your body. 

As the caffeine runs through the bloodstream, your body has an increased metabolic rate which makes your body burn more calories at a faster rate. This is especially beneficial during long runs when your body will rely on stored fat for energy. Not only does coffee provide an energy boost, but it can also support your body by utilizing fat storage efficiently, promoting weight loss and overall fitness.

Benefit 5:  Coffee is a Good Source of Antioxidants

When it comes to antioxidants, coffee is up there on the list. Whether it’s the best source for antioxidants is very debatable since antioxidants are best consumed with a balanced diet of other foods including fruits and vegetables. Nevertheless, coffee consumed by itself is still a good source of antioxidants and is the top caffeine containing beverage drank worldwide. The primary antioxidant in coffee is called quinine which has an even larger effect when coffee beans are roasted. In fact, how you prepare your coffee matters because there are more antioxidants in roasted coffee than non-roasted coffee. Numerous antioxidant properties are only found after coffee beans have been roasted.

Coffee also contains other beneficial compounds which help protect the body against oxidative stress (things such as memory loss, joint pain, wrinkles, and fatigue).  Coffee is an acidic drink, typically around a pH of 5, but that doesn’t present a problem for most coffee drinkers since it creates a positive effect by reducing inflammation and can contribute to a faster recovery and better overall health.

Bottom Line

As is the case with almost all foods and drinks, moderation is the key. Excessive consumption of coffee can have negative impacts and can harm the potential benefits of drinking in moderation. Overall, an individual’s response to consuming coffee can vary, but incorporating a cup of coffee into your pre-run routine can offer several benefits to your fitness performance. I hope you will try a cup of coffee right before your next run. Good luck and enjoy your running journey.