Could Caffeine Help You Run Better?
As the weather is getting warmer and the day is getting longer, we can definitely see more runners outdoor now. Many runners love their coffee so much that a steaming cup first thing in the morning has probably become a can’t-break-it habit. But is it coffee really good for running?
The answer is “YES”, and it has bee scientifically-proven, in this week our Coffee Blog, we will discuss why and how caffeine can help with your running.
Along with the caffeine giving you the energy you need to start your day, it can also give your workouts a boost, too. Pre-run caffeine has been shown to enhance performance and endurance. One study found more than two-thirds of Olympic athletes use caffeine to increase their performance. Research also shows that caffeine boosts your mental alertness, improves your mood, and boosts your desire to run hard.
While some runners drink coffee before a race, others delay their caffeine intake until they’re running so they can get a mid-race boost.
So pour a cup and get your workout in: Here are five science-backed ways caffeine can help power you through your runs and gym days.
It can make you faster
Research published in the Journal of Science and Medicine in Sport shows that consuming 5 mg of caffeine can give your run a little kick. Runners who had caffeine before running a 5K improved their time by about 1 percent as compared to when they didn’t have it. That means if you run a 20-minute 5K, caffeine could help you cut off 12 seconds.
It helps your muscles recover
According to the American Physiological Society, post-workout caffeine can aid in muscle recovery if consumed with carbs. That’s because it helps bring glucose from your blood and into your muscles, therefore replenishing your stores, in as little as four hours.
It helps you focus during a workout
A study in the Journal of Strength and Conditioning Research found that caffeine before a workout helped people concentrate better during their sweat session, even if they didn’t sleep well the night before. So they were able to devote more mental focus to their task at hand, which can help reap physical benefits, too.
It improves your circulation
Research from the American Heart Association shows that caffeine improves blood flow by 30 percent over a span of 75 minutes. Because your muscles need oxygen, better circulation equals more muscle power. So if you drink coffee—one cup in the case of this study—before your workout, that can help your muscles perform optimally for the following hour or so.
It reduces muscle pain
Research out of the University of Illinois shows that drinking two to three cups of coffee an hour before an intense cycling workout can decrease the amount of muscle pain you feel during exercise.
So, coffee has scientifically been proven can boost your workout, go ahead and have a cup or two now.
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