If you're in the daily caffeine camp, good news: Drinking coffee prior to a run can offer very real performance benefits. These advantages include decreased fatigue and reduced perceived exertion, among other perks. But it's not one-size-fits-all. Depending on how much coffee you imbibe and your individual sensitivity to caffeine, downing a triple-shot espresso before you hit the trails may do more harm than good.
Amity Lui, MS, RD, a New York City-based sports dietitian who works with runners, says clients often ask about having coffee before running, posing questions like: "Should I be drinking coffee?" "How much coffee should I drink?" "How much is too much?" "When should I drink it?"
While the answers to those questions depend on your individual needs, a few general guidelines can help you optimize your prerun coffee routine. Here's what nutrition experts and research have to say about getting your caffeine fix before you log your miles.
● The benefits of coffee before a run
Most of the advantages you'll gain from having a cup of joe before you hit the road come from the caffeine in coffee, so the payoffs aren't so present in decaf varieties. "Caffeine is a legal ergogenic aid," Lui says. That means it can enhance your performance, according to research.
One review published in the International Journal of Sport Nutrition and Exercise Metabolism in 2019 summarizes that for endurance running and racewalking specifically, caffeine can lessen perceived effort, tiredness, and pain, while boosting alertness and vigilance. Researchers suggest taking in caffeine before a run, but also note that consuming it during a race, when fatigue starts to set in, can lead to an even greater response.
Bu hikaye Runner's World US dergisinin Issue 02, 2023 sayısından alınmıştır.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber ? Giriş Yap
Bu hikaye Runner's World US dergisinin Issue 02, 2023 sayısından alınmıştır.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Giriş Yap
TO RUN 26.2 IS TO FEEL ALIVE
THE SUN IS rising from the east, and the waves of the Pacific crash below to the west.
LEAVE IT UP TO A PIECE OF PAPER TO TEACH YOU TO RUN EASY
BEFORE I FELL for running, I thought the hardest thing about the sport was the fast stuff: the speedwork, the sprints, and the intervals.
WHY-AND HOW-YOU SHOULD RUN DOUBLES
Those are just a few of the titles entered into my training log for the second run of a day.
FIND YOUR RUNNING COMMUNITY, ONLINE OR IN PERSON
I SIGNED UP for my first marathon while sobbing in the back of a rideshare, on my way to the airport to fly to my uncle's funeral.
FUEL WITH WHAT YOU WANT TO EAT
AS AN ULTRARUNNER, I'm all too familiar with the saying that long-distance running is an \"eating contest with a running component.\"
AT THE FERTILITY CLINIC, MY PAST CAUGHT UP WITH ME
I SAT IN the fertility doctor's office white walls, bare wooden desk, opaque window-alone.
THIS IS NOT AN ESCAPE STORY
AT 15, DARLENE STUBBS WALKED AWAY FROM A POLYGAMOUS CULT-THEN DISCOVERED A NEW LIFE AND COMMUNITY THROUGH RUNNING.
RUNNING WITH HANK
How my daughter's rambunctious mutt saved my sanity while she was lost to the darkness.
WHEN I FOUND OUT I HAD MS.I THOUGHT I'D NEVER RUN AGAIN.
I checked the pins on my bib, shimmied my spandex shorts into place, and teed up the stopwatch on my wrist.
A RUNNER'S GUIDE to sleep
Nike rocked the running world in 2018 when it released the Vaporfly 4%, claiming that the shoe could boost a runner's efficiency by that amount.
