Today, let’s brew up some science and see if that cup of coffee can actually make you run faster.
You’ve probably heard caffeine is a go-to pick-me-up, right? It’s the world’s most popular psychoactive substance, keeping us alert, awake, and powering through the daily grind.
But caffeine’s not just a desk job savior. Whether it’s energy drinks, pre-workout supplements, or good old coffee, more and more runners are turning to caffeine, hoping it’ll give them an edge.
Stick around because, by the end of this article, you’ll know exactly how caffeine could benefit your running game, how much you should take, when to take it, and which methods work best—whether it’s sipping coffee or downing a caffeine gel.
Oh, and I’m also spilling the beans on some caffeine mistakes that could totally ruin your race day.
Can Coffee Make You Run Faster?
Did you know that a simple dose of caffeine could boost your running performance even more than those $300 super shoes you’ve been eyeing? But don’t get too excited just yet—it’s not as easy as just sipping on your favorite coffee, heading out the door, and and expecting an instant boost.
Before we dive into the details, let me hit you with this wild fact: did you know that from 1984 to 2004, the World Anti-Doping Agency (WADA) actually banned caffeine from competitions?
Yep, for 20 years, athletes couldn’t use caffeine in competitions because studies showed it’s a legit performance enhancer—no question about it.
So why did they take it off the banned substance list? Well, caffeine is tricky. It turns out it metabolizes at wildly different rates in different people, making it hard to regulate based on blood samples.
And, to be fair, they didn’t think caffeine checked all the boxes for a doping violation. To be banned, a substance needs to hit three marks:
- Does it give athletes an edge?
- Does it pose a risk to the athlete?
- Does it go against the spirit of fair competition?
WADA eventually decided caffeine didn’t hit all three, so here we are—free to enjoy our coffee and run faster without breaking any rules.
Now, before we talk about how to get the best caffeine boost for your runs, let’s clear up one thing: What’s the difference between coffee and caffeine? Let’s break it down…
Coffee vs. Caffeine
Coffee gets a bad rap for being a diuretic that dehydrates you. But that myth has been debunked. Unless you’re downing massive amounts of coffee or caffeine, it won’t actually dry you out.
Obviously, coffee is the most popular way to get your dose of caffeine, but not all coffee is created equal. You’ve got your beans, ground coffee, and instant coffee—and they don’t pack the same caffeine punch.
If consistency’s your thing, instant coffee has been shown to have the most regular amount of caffeine per dosage whereas your beans and your ground coffee vary a lot more.
If you’re looking for the biggest caffeine hit, espresso leads the pack. It’s got the most caffeine compared to a French press or plunger coffee, which sit on the lower end of the caffeine spectrum.
Caffein’s Benefits According to Research
Research on caffeine goes back decades, with studies from the 1970s showing that caffeine can improve your endurance by 2-4%.
Now, that may not sound like much, but hold up—compare it to the Nike Vaporfly, that record-breaking super shoe, which offers a 3% performance boost. Suddenly, caffeine’s not looking so bad, huh?
Even at the low end of that range, a 2% bump is huge. To put it into perspective, that’s the difference between coming in first and 97th in some of the world’s fastest half marathons. Yeah, it’s that serious.
But, to really unlock caffeine’s full potential, you’ve got to know how it works in your body. The science behind it shows a long list of perks—physical and mental—but let’s cut to the chase and focus on what matters most for runners.
David Hellard, an ultra runner, puts it simply: “Caffeine releases fat cells from the liver that can be used as a fuel source.”
In other words, caffeine helps you tap into fat stores as energy, which saves your precious carb reserves for later in the race. More fuel in the tank means a stronger finish. Pretty sweet, right?
But we’re just scratching the surface. David Hellard also pointed out something super cool: “Caffeine, according to Effects of Caffeine on Session Ratings of Perceived Exertion, reduces your brain’s perception of effort and pain, so in your mind, it makes pain feel less.”
Basically, it tricks your brain into thinking that your run isn’t as tough as it actually is. Sounds like magic, but it’s pure science.
Now, here’s where things get even more interesting. While digging into research for this article, I came across a little-known chemical called adenosine.
Essentially, the longer you’re awake and the more energy you burn, the more adenosine builds up in your system. Your brain is full of receptors waiting for this chemical to latch on, and the more it does, the more tired you feel. That’s why you feel drained after a long day.
This is where caffeine steps in. Caffeine swoops in, attaches to those receptors, and says, “Not today, adenosine!” It keeps you from feeling tired, allowing your brain to stay sharp and alert.
So, instead of feeling tired mid-race, caffeine keeps you going strong, which can totally translate into better running performance. Who knew a little coffee could go such a long way?
Research, like the study on the Effects of Caffeine Intake on Muscle Strength and Power, shows that caffeine can also improve time-to-muscle fatigue, boost strength, and even increase your power output.
And there’s more…
Another study, Caffeine Improves Reaction to Moving Targets, caffeine can sharpen your reaction time, which means you’re not only moving faster but also staying focused.
Plus, at higher doses, caffeine has been found to elevate your mood and reduce anxiety. For runners dealing with pre-race jitters, that little jolt of caffeine can make all the difference, helping you feel more mentally dialed in and ready to crush it on race day.
One standout study—Effect of Caffeinated Coffee on Running Speed, Respiratory Factors, Blood Lactate, and Perceived Exertion During 1500-m Treadmill Running—found that caffeine not only makes you run a faster 1500 but also gives you a stronger finishing kick and improves your VO2 max.
What’s not to love about all this? And guess what—we’re still not done!
Caffeine isn’t just for the long haul—it’s been shown to improve performance in everything from a 5K to a 1-mile time trial.
Caffeine has been shown to enhance your exercise capacity during prolonged submaximal workouts—think long runs over 90 minutes.
It doesn’t stop there; caffeine can also give you a boost during mid-range intensity efforts, the kind you can sustain for about 20 to 60 minutes.
And for those high-intensity intervals lasting just 1 to 5 minutes? You guessed it—caffeine shines here too!
When you add it all up, again, studies suggest that caffeine can improve performance by 2-4%. That’s a big deal!
If you’re chasing a personal record or tackling aggressive splits in training, a shot of pre-workout caffeine might be the edge you need to hit your goals and take your fitness to the next level.
Now, the burning question is: how much caffeine do you need to tap into all these incredible benefits for performance, recovery, and even that mental edge?
Related: How to Build the Ultimate Running Shoe Rotation
How Much Caffeine Do You Need
The good news is even if you’re a coffee drinker, you’ll still enjoy the performance benefits, even if you don’t feel that usual jolt when it’s time to hit the start line.
According to David Hellard, “It used to be thought that you needed to take as much as 5-6 milligrams of caffeine per kilogram of body weight. Now, the optimal dose—backed by over 50 studies—is actually between 3-6 milligrams per kilo of body weight.”
For most folks, that translates to about 150 to 400 milligrams of caffeine, depending on your body weight.
So, let’s break it down: if you weigh around 154 pounds (70 kg) and a can of Red Bull has 80 milligrams of caffeine, you’d need about 2.5 cans at the lower end. But if you’re aiming for that upper 6-milligram recommendation? You’d be looking at gulping down five cans!
Now, I don’t know about you, but that’s a hefty dose of caffeine for me! I’d be bouncing off the walls in no time.
But remember, this isn’t just a casual coffee break—this is all about unlocking your optimal performance.
As David wisely points out, “You’re not going to take that much for your interval session, tempo run, or anything that isn’t your absolute A race.”
The good news is that newer research indicates you don’t need nearly as much caffeine to experience those performance gains—almost half of the earlier recommendations! A range of 2-3 milligrams of caffeine per kilogram of body weight is now considered effective.
For instance, at the 3-milligram mark, you’d be looking at about 210 milligrams of caffeine, while sticking to the lower end at 2 milligrams puts you around 140 milligrams.
And if you’re aiming to utilize the benefits of caffeine during your training sessions rather than for peak performance, David suggests you only need 1 milligram per kilogram of body weight—roughly half a milligram per pound. That’s way more manageable, right?
Now, most pre-workout supplements typically contain around 200 milligrams of caffeine, which can be a solid starting point.
However, if you’re not used to caffeine or find yourself sensitive to it, you might want to ease in with just 1-2 milligrams of caffeine per kilogram of body weight.
These lower doses are well-researched and considered safe for most folks. Just keep in mind that caffeine doesn’t follow a simple dose-response relationship; the more you take doesn’t always mean better performance.
You’ll eventually hit a peak, and beyond that, you might just be inviting unwanted side effects.
When we discuss higher caffeine amounts, remember it’s not about chugging it all at once before a race—that’ll make more sense when we dive into timing later.
But while we’re still on the subject of dosage, I don’t feel like I’ve been very helpful, giving you a massive range between 3-6 milligrams and having you figure out the rest.
Just a reminder that optimal doses are very individually responsive, so it is key that you use trial and error to figure out what works for you.
Now, let’s explore caffeine tolerance!
Related: How to Fuel Your Runs For Better Marathon Performance
Caffeine Tolerance
Research shows that regular caffeine consumers who take about 3 milligrams per kilogram of body weight each day might not experience those exciting performance boosts when they take the same amount right before hitting the pavement.
But don’t worry! When you bump up the doses up to 6 milligrams, those benefits come roaring back.
So, depending on how you and caffeine get along, you can slide down toward that 3-milligram mark if you’re feeling good, or if you’ve got a solid caffeine habit, inch up closer to 6 milligrams—just remember to experiment a bit to find what works best for you!
Now, if you’re a caffeine regular but aren’t keen on upping your dose, you can strategically cut back to let your tolerance reset. Just keep in mind, as David points out, “You’ve got four days for it to leave your system, but it should take at least two weeks for some of those effects to reverse.”
Also, pay attention to your sensitivity! Caffeine can definitely send you running to the bathroom because it gets your GI system buzzing. So if you’re new to caffeine or unsure how your body will react, it’s wise to err on the side of caution. Start with less than you think you need and gauge how your body responds before cranking it up!
Now, don’t forget—timing is everything! The right dosage is just the beginning; let’s talk about when to take that caffeine…
Timing Your Caffeine Intake
Research has consistently shown that taking caffeine pre-workout is the way to go. After all, you want to be buzzing with energy when race time rolls around!
Caffeine gets absorbed super quickly—like, we’re talking 99% of it making it into your bloodstream within about 45 minutes.
And for those of you who like to chew your caffeine, those new caffeinated gums kick in even quicker, usually within 15 to 20 minutes.
Then, caffeine hits its peak performance around the one-hour mark, and it has an average half-life of about 3 to 4 hours. This means that roughly every few hours, the caffeine concentration in your body gets halved, which is why it can take a few days to fully clear from your system.
Now, for a shorter race like a 5K, you might want to go all-in with a higher dose for that extra kick. But for longer races like marathons, it’s smarter to have just a slight caffeine buzz at the start line and then be more strategic about your caffeine intake during the race. That way, you can keep your energy levels steady and finish strong!
David lays it out nicely: “You’d want to schedule your caffeine to anticipate when you’re likely to start losing your pace. Sometimes that’s around the 14-mile mark if you’re not well trained, but for those of us who’ve put in the miles, it’s more like 18 to 22 miles.”
The goal here is to have caffeine peaking in your system right at the moment you think you will suffer the most.
This requires a bit of experience and planning since, as we know, it takes about an hour for caffeine to hit its peak concentration.
And of course, how you consume your caffeine can play a big role in all this…
Delivery Methods
Here’s the fantastic news: you can choose pretty much any form of caffeine and still score those performance benefits! Check out these options for getting your caffeine fix:
- Coffee: 60 minutes before you lace up.
- Caffeinated Gel with adequate caffeine strength: 60 minutes before you feel the wall creeping.
- Caffeinated Chews or Gum: 15 minutes before you need that boost, making them perfect for mid-race energy.
- Cola Drinks: 60 minutes ahead of your run for a sweet caffeine kick.
- Energy Drinks: 15-45 minutes before your workout for maximum effect.
David points out an interesting fact: “One cup of coffee can be up to three times stronger than another cup from the same chain, all due to factors like soil quality, sunlight exposure, humidity, roasting time, and even the pressure in the coffee machine.”
When it comes to other sources of caffeine, I’m a big fan of the 2Before Blackcurrant Power Supplement (non affiliate). Why do I love it? For starters, it packs a solid caffeine punch with 120 mg—just enough to boost my energy without sending me into overdrive. Plus, it’s loaded with New Zealand blackcurrant berries!
Not only is 2Before super high in antioxidants to help with inflammation and speed up recovery, but it also acts as a vasodilator. That means it opens up your blood vessels, enhancing blood flow to your muscles and capillary beds.
Now, even after my run, I’m still reaching for a bit more caffeine, and here’s why…
Post Run Caffeine
Caffeine’s benefits aren’t limited to performance. While it can lift your mood and ease pre-race nerves, studies also show that a little caffeine after your workout can reduce post-race muscle soreness.
So, if you’re someone who feels the burn after a tough session, caffeine might help you not only race faster but recover a bit more comfortably, too.
Plus, post-workout caffeine isn’t just for an energy boost! It’s been shown to enhance muscle protein synthesis and help refuel your muscles with glycogen.
Up until now, we’ve been focusing on caffeine recommendations based on average responses across the population. But here’s where things get really interesting—and why I think you should steer clear of just following those population averages.
Let me explain…
Your DNA & Caffeine Response
Research shows that everyone reacts to caffeine differently, so finding out how it works for you is all about trial and error. It’s all tied to your unique genetic profile!
Believe it or not, about 50% of the population are what we call “Super Responders.” These lucky folks feel the boost from caffeine in a big way! Meanwhile, the other half don’t experience that same kick.
So, when researchers run large studies and average out everyone’s results, those general recommendations might not fit you at all. Depending on your DNA, you’re either in the Super Responder camp or you’re not—there’s no one-size-fits-all here!
According to this study, the CYP1A2 genotype is the superstar behind 95% of caffeine metabolism! It comes in three flavors:
- AA Genotype: The fast metabolizer, zipping through caffeine like it’s nothing.
- AC and CC Genotypes: The slower metabolizers, taking their time with caffeine.
In simple terms, If you’re the lucky AA type, you’ll absorb, process, and flush caffeine from your system way faster than your AC and CC counterparts.
When we look at long-distance events, the study I mentioned hints that AA types might snag some serious performance boosts. However, the study was largely limited to male studies and tested with cycling time trials.
But wait! I should point out that the research did find slow metabolizers still get a significant improvement in their cycling performance, just not as much as fast metabolizers.
However, when I dug deeper, they mentioned that the studies were largely conducted with athletes taking caffeine 60 minutes before exercise. So, it might not be that slow responders don’t get performance benefits, but they may just need a higher dose and to be taken 90-120 minutes before exercise.
Curious about which caffeine camp you belong to?
Well, the surefire way is to get a DNA test! But don’t worry—I’ve got a little workaround for you.
A few months ago, I decided to get my own DNA tested. It was surprisingly affordable—just around $100. All it took was a quick cheek swab, sending it off to the lab, and then waiting about two weeks for the results.
And guess what? I’m a super responder! Honestly, this was a shocker for me because I’ve never really been a caffeine fan; I don’t drink coffee, tea, or energy drinks. I thought I was doing just fine without it!
Now that I have my results, I’m excited to give some caffeine chews a shot during my training and races. Who knows? Maybe I’ll finally feel the boost I’ve been missing!
But if splurging on a DNA test isn’t in your budget, don’t sweat it! You can still make an educated guess about your caffeine sensitivity by tuning into your body. Pay attention to how long it takes for caffeine to kick in and how long those effects stick around.
For example, if you’ve learned the hard way that an afternoon coffee ruins your chances of getting a good night’s sleep, that’s a clue. Or, if even a small amount of caffeine leaves you feeling jittery or anxious, you might be a slow metabolizer.
On the flip side, if you’ve popped some caffeine 30 minutes before a 5K and felt like a rocket out of the starting gate, chances are you’re leaning toward being a super responder. So, listen to your body and keep track of your caffeine adventures!
Sure, personal caffeine trials are fun, but they’re not foolproof. You’ve got to consider the placebo effect, your current tolerance, and a whole bunch of other factors. So, while testing things out can give you a rough idea, it’s nowhere near as accurate as a DNA test.
And even with a DNA test in hand, trial and error still comes into play. Things like your gender, how many veggies you eat, your smoking habits, your training level, and even the phase of your menstrual cycle can throw a wrench in how your body handles caffeine. Oh, throw in oral contraception, and it’s clear that caffeine is a tricky little beast to master.
Now that you’re up to speed on all the caffeine science, let’s dive into three mistakes you really want to avoid if you’re aiming to run faster!
Big Caffeine Mistakes
Mistake number one: don’t let that caffeine buzz trick you into blasting off at the start of your race, especially in something like a marathon.
Sure, with the right amount of caffeine, you’ll feel like you can conquer the world, but flying out of the gate too fast is a surefire way to burn out before you even hit the halfway mark. And trust me, you’ll regret it when your legs are screaming, and you still have miles to go.
Second, don’t overdo it with caffeine during training. Yes, it can give you that extra push, but it can also wreck your sleep. And sleep? That’s your number one recovery tool.
When sleep quality goes down, your risk of injuries and poor performance goes up. Plus, no one likes the caffeine jitters or nausea that can come with taking too much.
If you’ve been living on caffeine and want to detox, be careful! Cutting it cold turkey can actually make your sleep worse at first.
As David wisely says, “If you’re a heavy caffeine user, quitting might mess with your sleep even more. Only do it if you’ve got time to let it clear your system completely.”
This last one is a gem I picked up from David, and trust me, it’s important. Whatever you do, don’t ditch the carbs in the final stretch of your race!
Even if you’re feeling great and think you can power through on caffeine alone, skipping those carbs is a fast track to hitting the wall—and not just any wall, a brutal one.
And speaking of hitting the wall…
Research by Summerset et al. found that a whopping 56% of recreational runners are likely to hit the wall in their next race—and when it happens, you can expect to tack on an extra 30 minutes to your finish time.
So, what’s the key factor that separates the runners who hit the wall from those who don’t? I break it all down in this article, including a pro runner’s secret to avoiding the wall that they’re not sharing. Click on it now, and I’ll meet you there.
But what if you’re not someone who likes to take caffeine every day?
What If You Don’t Like Drinking Coffee?
Not everyone’s a coffee drinker, and some runners don’t like the idea of relying on caffeine every day. It’s understandable—no one wants to feel tied to something that could lead to tolerance or dependence. Still, it’s tough to ignore how much caffeine can enhance performance.
So, what’s the solution?
You can take caffeine strategically. For example, save 200 milligrams for those competitive days or intense training sessions. On your usual runs, skip it. This way, you still tap into caffeine’s benefits when you really need them without making it a daily thing.
Of course, if you enjoy caffeine every day, that’s totally fine too! Some people thrive on their daily coffee or pre-workout without issues. But if you ever decide to cut back, just be mindful of potential withdrawal symptoms that might follow.
Final Thoughts
By now, you’ve got the lowdown on caffeine and its potential to give your running a serious boost. But here’s the thing: it’s not a one-size-fits-all deal. You’ve got to figure out two things: are you even a responder, and if so, what’s the sweet spot for you? That’s where trial and error comes in—whether it’s adjusting your dosage or timing, there’s no shortcut to finding your personal caffeine formula.
There’s also some buzz around caffeine fasting—taking a break from caffeine leading up to race day to make it hit harder when you finally use it. Some research supports this, while other studies wave it off as unnecessary.
The takeaway? Test it out for yourself. What works for one runner might not work for another, and you don’t want to be experimenting on race day.
Now that you’ve unlocked caffeine’s potential, it’s time to put it into practice and take your running to the next level. If you’re not using caffeine before your key workouts or long runs, you’re likely missing out on one of the most powerful, proven performance enhancers out there. So why not see what it can do for you? The finish line is waiting.
That pretty much wraps up the article! Now it’s your turn—do you think caffeine can make you run after? Do you use caffeine in your training or races?
Drop a comment below and let us know how it’s worked for you or if you’ve got any tips to share with the community!
Resources
International society of sports nutrition position stand: caffeine and exercise performance: https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4
A review of caffeine’s effects on cognitive, physical and occupational performance: https://www.sciencedirect.com/science/article/pii/S0149763416300690
Effects of Caffeine on Session Ratings of Perceived Exertion: https://pubmed.ncbi.nlm.nih.gov/22926324
Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis: https://pmc.ncbi.nlm.nih.gov/articles/PMC5839013/
Coffee time: Caffeine improves reaction to moving targets: https://www.sciencedaily.com/releases/2021/12/211201085155.htm
Effect of caffeinated coffee on running speed, respiratory factors, blood lactate and perceived exertion during 1500-m treadmill running: https://pmc.ncbi.nlm.nih.gov/articles/PMC1478936/
Coffee Ingestion Enhances 1-Mile Running Race Performance: https://pubmed.ncbi.nlm.nih.gov/29140142/
Are the Current Guidelines on Caffeine Use in Sport Optimal for Everyone? Inter-individual Variation in Caffeine Ergogenicity, and a Move Towards Personalised Sports Nutrition: https://pmc.ncbi.nlm.nih.gov/articles/PMC5752738/
Caffeine Attenuates Delayed-Onset Muscle Pain and Force Loss Following Eccentric Exercise: https://www.sciencedirect.com/science/article/pii/S1526590006010236
Post-exercise Caffeine Helps Muscles Refuel: https://www.sciencedaily.com/releases/2008/07/080701083456.htm
CYP1A2 genotype and acute ergogenic effects of caffeine intake on exercise performance: a systematic review: https://www.researchgate.net/publication/344739906_CYP1A2_genotype_and_acute_ergogenic_effects_of_caffeine_intake_on_exercise_performance_a_systematic_review
Cognitive orientations in marathon running and “hitting the wall”: https://www.researchgate.net/publication/13513371_Cognitive_orientations_in_marathon_running_and_hitting_the_wall