Is it Bad to Drink Coffee Before Running?

Last updated on November 7th, 2022 at 03:07 pm

I love drinking coffee in the morning. In fact, I am drinking coffee right now. It just so happens I also enjoy running in the mornings. Since I run in the mornings and tend to drink coffee right after waking up. However, I often find myself chugging it before I run. Now, while I feel fine most days during my run, I also have had emergencies. No one likes almost not making it to the bathroom in time. Believe me, it only takes one bowel disaster to start asking yourself ‘is it bad to drink coffee before running?’

Coffee Is Not All Good and Not All Bad

Here, we dive into whether drinking coffee before a run is really all that bad.

In short, drinking coffee before a run is not necessarily a bad thing. In fact, drinking coffee before a run can provide benefits to running times and recovery.

Plus, every runner has different sensitivities to caffeine, and milk (if added to coffee).

So, depending on the person, drinking coffee can cause negative reactions in the form of bowel movements or heartburn.

However, whether it’s bad or not to drink coffee before running really isn’t a simple yes or no answer.

Commonly Cited Benefits of Coffee Before Running

Firstly, the impact of caffeine consumption on athletic performance has been studied over and over again. For instance, much of the research has indicated caffeine consumption can aid in improved performance and recovery.

One such study focused specifically on caffeine consumption and its impact on 5-km running (Source). According to the study, “caffeine ingestion is likely to produce small but significant gains.”

RELATED: Running on an Empty Stomach

When a research paper makes a statement as bold as the above, runners are going to listen. Including the referenced study above, some of the more commonly referenced benefits of drinking coffee before a run are:

Improves cognitive function
Reduces grogginess
Improved speed for middle and long-distance runs
Helps maintain beneficial routines
Can be a way to clear bowels before a run

Commonly Cited Negative Impacts of Coffee Before Running

However, coffee has a reputation for getting your gastrointestinal system moving within minutes of ingestion.

Plus, adding milk, cream, or sugar has an even greater impact our stomach and lower intestine.

In fact, as referenced by a 2016 Harvard Health Letter, sugar is one of the food items likely to increase the prevalence of diarrhea (Source).

So, this is not good news if you take sugar in your coffee and are planning a quick 5 miler. You might end up taking a detour into the bushes.

While I reference sugar as a variable impacting bowel movement, black coffee also has the same effects for some people.

For this reason, bowel movements are among the potential negative affects we list for coffee. Here are some of the more often referenced pitfalls of coffee:

Increased frequency of urination
Increased frequency of bowel movements
Less solid bowel movements
Potential headaches or jitters
Heart palpitations
Heartburn
Coffee consumption reduces the perceived need to drink water

However, belly aches and diarrhea can hit many runners mid run without coffee in a phenomenon called runners’ trots.

So, if bowel movements are an issue for you on your runs, even without coffee, you might also want to consider reading, How to Stop Runners’ Trots – 7 Ways to Stop Trots In Their Tracks.

Weighing The Trade Offs

As outlined above, there are plenty of good things that can come out of drinking coffee before you run. However, as you can see, there are also a number of negatives.

For this reason, it comes down to personal preference for deciding whether coffee before a run is good or bad.

So, if your running times are improving, but performance is inconsistent due to upset stomach, maybe cut the coffee.

On the other hand, if you have been drinking coffee every morning for a decade, you may only notice the benefitss. And if this describes you, coffee should likely remain a part of your routine.

Everyone Reacts to Coffee Differently

Furthermore, not everyone reacts the same way to specific food and beverages. Coffee is no different.

In fact, some people will be able to drink three cups of coffee before a run with no negative affects.

However, others of us will end up spending more time in the bathroom than on the trails.

Test Coffee Impact on Your Body During Training

Finally, to figure out how coffee consumption affects your runs I recommend trying it before middle distance runs to start. For example, something between 3 to 7 miles.

In my experience, this isn’t so far that you will find yourself in the middle of nowhere if you need to have a bowel movement.

This distance will allow you to turn back toward your home, car, or the park bathroom in time to get to where you need to go.

Test Timing of Your Coffee Ingestion

Additionally, if you have been testing coffee and finding that your stomach gets beat up, experiment with the timing. For instance, you can try to mix up how far in advance of your run you drink coffee.

Maybe drinking coffee 30 minutes before your run doesn’t work for you. But drinking it one hour or an hour and a half before will be perfect.

The effects of caffeine last relatively long term. So, you may still experience the benefits if you drink it further in advance of your run. This may increase the odds of your bowels moving before your run (not during it).

Test the Quantity of Coffee That Works Best for You

Finally, start small if you are just getting into the idea of drinking coffee before a run. A half-cup an hour or 30 minutes before a run is a good starting point for most runners.

As you begin to feel more comfortable consuming coffee before running, up the amount you drink to a full cup. Then, gradually add more coffee as you find yourself completing runs with no issues.

Coffee Can Be a Useful Tool for Runners

Consuming caffeinated beverages can be a useful tool for runners. While there are some cons of drinking coffee, there are many pros. In fact, most cons can be removed by testing how far in advance of your run coffee should be consumed.

And, it is true that some adverse effects may be experienced while testing when and how to use caffeine during your runs. But it does not mean drinking coffee before a run is bad.

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