As accessible as your kitchen or the corner store, there’s probably no performance-enhancing substance more studied than caffeine. It’s pretty much the OG energy drink. Please tell us we’re not the only ones who remember the “Coffee Achievers” ad campaigns?? (We’ll wait here while you dig on this oh-so-80’s vibe.)

Regardless, we know we’re not starting the day without it, but we wanted to know if caffeine’s kick is all it’s cracked-up to be when it comes to running and endurance. We asked Dr. Ryan Stempniak, a family and sports medicine physician at Novant Health.
The Benefits of Caffeine for Runners
Caffeine is widely-recognized as an ergogenic aid, meaning it can enhance physical performance, Dr. Stempniak explains. “It can help people with decreased fatigue during their run and can improve performance even during shorter runs”. This makes caffeine an easy and popular choice for folks like runners and cyclists.
The effects of caffeine can last for some time in your system, too. “The half-life of caffeine is about 6 hours, so it stays in your system for about 6 to 12 hours,” Dr. Stempniak notes. This prolonged effect is something to keep in mind when planning your caffeine intake, especially for evening runs.

Timing Your Caffeine Intake
For optimal performance benefits, Dr. Stempniak recommends consuming caffeine, “45 minutes to an hour before running”. If you’re pressed for time, 30 minutes before your run can still be effective. However, be cautious with evening runs, as the lingering effects of caffeine might interfere with your sleep. And, caffeine can get your bowels moving, too. So plan accordingly.
How Much Caffeine Should Runners Consume?
The amount of caffeine in a typical cup of coffee ranges from 80 to 120 milligrams. Dr. Stempniak suggests that “you can do probably 2 cups of coffee, and you should be kind of around that 200 milligram dose”. This dosage has been shown to be effective for many runners.
It’s important to note that individual responses to caffeine can vary. Some runners may benefit from lower doses, while others might need more. Dr. Stempniak reminds us that you can become tolerant to caffeine, too. So if 200 milligrams isn’t working for you, it may be okay to increase to 300 milligrams. If you’re no longer getting that bump from caffeine, consider backing off a bit, then getting back on the sauce.

Coffee vs. Energy Drinks
While both coffee and energy drinks contain caffeine, they’re not created equal. Energy drinks often contain additional ingredients like ginseng or taurine, which can have their own effects. Dr. Stempniak recommends checking the NSF website for regulated caffeine supplements if you’re considering alternatives to coffee, and advises starting “low and going slow” if you’re new to using caffeine as a performance aid.
Potential Side Effects and Precautions
While caffeine can boost performance, it’s essential to be aware of potential side effects:
1. Dehydration: Caffeine is a diuretic, which means it can increase fluid loss. Make sure you’re properly hydrated, and plan to drink fluids before/during your run.
2. Jitters or Palpitations: Some people may experience nervousness or rapid heartbeat with high caffeine intake. Dr. Stempniak’s advice on starting with lower dosages makes good sense.
3. Digestive Issues: Caffeine can stimulate the bowels, which might be inconvenient during your run or race. Plan accordingly.
Charlotte Runners’ Caffeine Strategies
Of course, we had to crowdsource some local runners about their own caffeine strategies. We tapped into our Novant Health Charlotte Marathon Ambassadors for the intel:
– Jeniece Jamison, training for the Charlotte Half Marathon, opts for “a full cup of coffee with fish collagen” on race day.
– Kayla Corbin, preparing for the Novant Health Marathon relay, avoids caffeine before races but looks forward to her post-race coffee.
– Ameya Datey, gearing up for several half marathons, prefers “a shot of espresso before heading out to the race (if possible) or a small black coffee.”
Whether you’re a coffee connoisseur or caffeine-cautious, understanding how caffeine affects your running can help you get the most out of it as a performance enhancer. Being smart about it can also help limit any negatives you could experience from caffeine use. Listen to your body; and if you have questions, consult with a healthcare professional like the pros at Novant Health.
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