Many professional athletes use caffeine to improve their running performance. There is probably a good reason for that. Coffee contains caffeine – the world’s most consumed psychoactive substance. If you don’t like coffee, maybe you haven’t tried some of the most interesting flavors out there. For example Misty Valley Natural. It has delicate, tea-like aromatics and clean citrus flavor.

 If you are interested in what are the benefits of using caffeine and when you should take it, keep reading the article.

Here are some of the benefits of drinking coffee on running performance:

#1 Alertness

A cup of coffee before running will boost your mental alertness and desire to run. And it will improve your mood. This is great if you are about to execute tough workout and you are just not motivated to do it. If you are a long-distance runner, caffeine would enhance your performance.

Caffeine makes running fast feel easier because it increases the concentration of endorphins in the brain and makes the runner feel like he is running with less effort.

#2 Improves long-distance running performance

Caffeine is beneficial for long-distance runners. It increases their speed and improves their power. Drink coffee before running a marathon or half-marathon and you will run faster with less effort.

#3 Burn more fat

Caffeine stimulates the body to use fat as a fuel source. Which leads to conservation of glycogen. This is very important for marathon runners. There are studies showing caffeine increases the number of fatty acids in the blood. This leads to faster conversion of fat to usable energy.

#4 Recovery

Caffeine not only can boost performance, but it can also enhance the process of recovery. Especially when it is used with carbohydrates. This way it can help to restore glycogen. This is another reason to drink a cup of coffee after a training session.

How to take it to achieve the best results?

According to researchers, for optimal performance, athletes should take 5 milligrams of caffeine for every kilogram of body weight. Keep in mind, that the recommended dose is no more than 400 milligrams of caffeine per dose. Different types of coffee (espresso, latte, etc.) contain different amounts of caffeine per cup.

You can drink a cup of coffee before or during a run. Caffeine is quickly absorbed by the body and lasts for hours, so the timing doesn’t really matter. If you haven’t used caffeine before a run yet, don’t start doing it on a race day. It might lead to upset stomach or making you too jittery. Instead, practice before a workout.


Caffeine is a powerful stimulant. According to a study more than 60% of Olympic athletes use caffeine to improve their running performance. You could also benefit from using it. Don’t overdo it, though, because it may lead to stomach problems, headache, or anxiety issues. Depending on how you feel, you can drink 2-3 cups of coffee a day. This wouldn’t only help you boost your performance, but get a better recovery after a hard workout. Especially when taken with carbohydrates. And in addition, your mood will be improved and you will be able to focus better, which can benefit your training sessions and work.