Why that coffee before your run makes you feel like a superhuman

If you’ve ever had an espresso before your run, you know what I’m talking about when it comes to caffeine and running your PB.

It turns out, we’re not imaging it! Not only does it stimulate adrenaline (the side effect most of us are familiar with), but it also acts as a neuromuscular stimulant. What does this mean? Well it can decrease the perception of effort and alter the function of transmitters in your brain. Translation: You feel like you’re putting in a lot less effort than you are, so you go further and faster.

There is really good scientific evidence that caffeine absolutely enhances performances and provides small, yet worthwhile, actual performance enhancements. These enhancements include it taking longer for you to feel exhausted. Amen to that. Scientists are still trying to figure out why this is, but it’s likely that this involves the effect of caffeine on the central nervous system and the resultant changes in our perception of effort or of fatigue.

Again, plain english: Caffeine hits allow us to hit a faster pace and to maintain our run or workout for longer periods.

Effects of caffeine vary for individuals, however there appear to be good performance benefits when caffeine is consumed at 6mg/kg Body Mass 1 hour before exercise, although doses as low as 2-3g/kg are also effective. What does this mean? well, caffeine shots or caffeine sports drinks are ideal for people engaging in endurance sport, which are more controlled in caffeine dose compared to caffeine from coffee or tea where caffeine levels vary. However, a good old fashioned espresso might do the same trick.

The other good news is that if Caffeine is consumed with liquid, it’s effects on hydration are limited (it’s not as big a diuretic as people would lead you to believe).

However, major disclaimer before you start knocking back double shots, you need to be wary of overconsumption. High levels caffeine can increase heart rate, impair fine motor control and technique and over arouse affecting sleep and recovery. Maybe just stick to the one espresso before that run!