Caffeine before running = power or just fooling yourself?
Caffeine before running = power or just fooling yourself?
How does caffeine work in the body?
Caffeine is a central nervous system stimulant, with the main mechanisms being:
- Caffeine goes to bind to adenosine receptors, which normally signal the brain to feel "tired and sleepy."
- When caffeine replaces the body, it doesn't feel tired quickly, so the brain is awake, feeling "fresh" and "stronger" than reality.
How does it affect running?
Many studies support that caffeine actually improves performance, especially with endurance runs such as 5K-42K:
- Increase the length of time the body can withstand fatigue (time to exhaustion).
- Reduce the perception of effort = run, feel easier.
- Stimulate the lipid metabolism system (lipolysis) → Save glycogen for late
- Helps with mental focus, especially on a long field.
So does it have a negative side?
Caffeine is not good for everyone:
1. The response is not the same.
- CYP1A2 genes. People with "slow metabolizer" may feel palpitations, dizziness, or worse performance.
- If you've never tried it before, you shouldn't test the day.
2. Common side effects:
- Palpitations / more sweating.
- Abdominal pain / agitated stomach, especially when running
- More diuretics (some risk dehydrate)
- Hard to sleep, especially in evening practice.
The right amount.
According to research by the International Society of Sports Nutrition (ISSN) and the European Food Safety Authority (EFSA):
- Recommended dose: 3-6 mg / kg of body weight (e.g. 60kg runners recommend at 180-360mg or about 1.5-3 coffee mugs)
- Should be taken 45-60 minutes before practice / race to maximize blood caffeine levels while running.
Or really just "fool yourself"?
In some cases, caffeine does not directly help the body, but the mental readiness.
- "Feel ready" because there's the same ritual, like drinking coffee before running.
- Lacking that, the brain interprets "we're not ready." This is a placebo effect - a force of belief, not a stimulant.
How to test if caffeine helps friends?
1. Try to practice running the same distance - no coffee. Observe the feeling.
2.Use placebo test (drink decaf coffee) alternating with real caffeine.
3. Use the performance log to see if it really works or feels it.
