For many runners, a cup of coffee has become an integral part of their pre-run routine. This seemingly simple beverage not only helps kickstart the day but can also enhance workout effectiveness.

Scientifically, caffeine, the primary active compound in coffee, offers tangible benefits if used wisely. A 2019 study in the International Journal of Sport Nutrition and Exercise Metabolism noted that caffeine can increase exercise time before exhaustion and improve race completion times.

A cup of coffee before or after a run can enhance the runner's experience. Photo: Freepik

A cup of coffee before or after a run can enhance the runner's experience. Photo: Freepik

Coffee is also highly regarded by many coaches for its accessibility, convenience, and controllable intake. According to coach Patrick Wilson, coffee is a simple, economical choice that anyone can incorporate into their daily training routine.

How to drink coffee for optimal results:

Sports nutritionist Amity Lui recommends drinking coffee 30-60 minutes before running to allow the caffeine to take effect. However, since coffee is calorie-free, runners should combine it with easily digestible carbohydrate-rich foods such as bananas, peanut butter, honey toast, oatmeal with milk, energy bars, or rice cakes to ensure adequate energy levels.

The recommended caffeine dosage is 3-5 mg/kg of body weight. For example, a 68 kg runner should consume about 200-300 mg. Each cup of coffee contains 80-150 mg of caffeine depending on the type of bean and brewing method. Therefore, individuals can adjust their intake based on their weight and tolerance.

If adding sugar to coffee, it's advisable to drink it closer to the run time to utilize the quick energy absorption and maintain stable blood sugar levels during exercise.

Caffeine isn't for everyone:

Runners sensitive to caffeine should start with small amounts or limit consumption to avoid side effects such as anxiety, rapid heartbeat, insomnia, or needing to use the restroom mid-run.

For those with good tolerance, coffee can be a timely boost to achieve personal goals. However, it's essential not to exceed 400 mg of caffeine per day to prevent symptoms like tremors, insomnia, or stomach aches.

Coffee aids post-run recovery:

A study in the journal Nutrients showed that drinking coffee after a run, combined with carbohydrate- and protein-rich foods, helps increase glycogen synthesis, shortening muscle recovery time.

For races starting early in the morning, like the VnExpress Marathon Da Nang, a post-run cup of coffee can not only help runners feel more alert but also provides an opportunity for post-race discussions. The race isn't just a chance to conquer the scenic coastal route but also a chance for runners to enjoy a relaxed pace of life, recovering with a cup of coffee in a peaceful setting within the city.

After the race, runners can choose to visit signature coffee shops: 43 Factory Coffee Roaster, The Espresso Station, Nam House, and more. For those who prefer to sip their coffee while enjoying the sea view, Ut Tich Cafe or Trinh Cafe on Bach Dang Street are ideal choices.

Coffee is a performance-enhancing beverage when consumed correctly. For runners, understanding their body, determining the appropriate dosage, and controlling the timing of consumption will help maximize the benefits of this familiar drink in their running journey.

Hai Long