Caffeine and Running: Do You Need to Quit Coffee Before Race Day?
Written byĀ Andy HoodĀ Ā· Ultra runner, cancer survivor and Runna ambassador
Published 15 October 2026
Article contains affiliate links/codes that support this blog and Andy's cancer charity work.
Do you need to quit coffee before race day? I look at what the research really says about caffeine and running, from the caffeine taper myth to doses, timing and genes, plus the gels, shots and chews I've tried as an ultra runner.
Caffeine is some kind of witchcraft in running. It gives my legs a boost, it sharpens the mind, and for years I was convinced it was also behind the tingly face I get before a hard session. Spoiler: it wasn't, and I owe caffeine an apology. More on that shortly.
Over the years I've tried many a caffeine product. Gels, shots, chews and pre-workout powders, with a varying degree of success, and a few that made my toes curl.
The quick answer on caffeine and running:Ā You don't need to quit coffee before race day. Studies on trained endurance athletes found regular coffee drinkers got the same caffeine boost as people who rarely touch the stuff. The research-backed dose is 3 to 6mg of caffeine per kg of body weight, usually taken around 60 minutes before you start. The catch? In the best-known study on this, only about half the athletes got a meaningful boost, so test it in training, never on race day.
Caffeine and running at a glance:
Dose:Ā 3 to 6mg per kg of body weight, which is 210 to 420mg for a 70kg runner.
Timing:Ā around 60 minutes before you start, with small top-ups of 25 to 50mg mid-race.
Coffee taper:Ā not needed. Regular coffee drinkers get the same boost.
Who it works for:Ā about half of athletes in the best-known study.
Safe limits:Ā the European Food Safety Authority (EFSA) says up to 200mg in one go and 400mg a day for healthy adults.
Golden rule:Ā nothing new on race day.
Contents
Why Does Pre-Workout Make Your Face Tingle?
Pre-workout makes your face tingle because of beta-alanine, not caffeine. That tingly face has a name, for the scientifically minded among you: paraesthesia. Beta-alanine is an amino acid found in a lot of pre-workout products. It briefly sets off nerve receptors just under the skin, most often in the face, neck and hands, and it fades within an hour or so.
I went and checked the label on my current shot, and there it is: 1.5g of beta-alanine sitting right next to the 175mg of caffeine (Optimum Nutrition). So for years I've been blaming caffeine for something it never did. Caffeine, I'm sorry.
The tingle is harmless, but it's worth knowing which ingredient does what. If you want the caffeine without the pins and needles, a caffeine gel or chew gives you one and not the other.
Caffeine Withdrawal Headaches and How Chemo Changed My Taste for Coffee
Yes, caffeine withdrawal headaches are real, and chemotherapy can change how coffee tastes and smells. I've had both.
A quick history of my caffeine habits. I used to drink a lot of coffee. I worked in an office where the quickest route to a pay rise or holiday approval was, it seemed, to bring me a coffee. There was a steady stream of visitors to my door, each holding a fresh brew.
The day came when I decided to stem the flow. I handed fiscal responsibility to someone else and cut back from a number I shudder to think about to three a day. I can confirm caffeine withdrawal and the headaches are very real. I was not good to be around for a couple of weeks. Do not ask for holiday approval during this time.
Life changed, and so did the coffee habit. A French press each morning, two cups to start the day, and not another drop until the following morning. Occasionally, and only if the meeting was thatĀ interesting, a double espresso. Craig's meetings needed two.
Then came cancer and chemotherapy. Chemo can change your sense of taste and smell, and in my case it seems to have done so for good. I now can't stand the taste of coffee, and I don't like the smell either.
Talk about a full 180. It does mean that on the Krispy Kreme London 50Ā on 7 November I'll be passing 20 shops full of coffee and not touching a drop. The doughnuts, however, are fair game.
Before I get carried away and make this all about my coffee habits, let's clear up why we're both here. We'll debunk the myths about caffeine and running, including the caffeine taper, when to take caffeine, and why it works for some runners and not others.
Does Caffeine Improve Running Performance?
Yes, for most runners, most of the time. The International Society of Sports Nutrition reviewed the research in 2021 and found caffeine consistently improves performance at 3 to 6mg per kg of body weight, in trained and untrained people alike (ISSN position stand).
In plain English, caffeine makes the effort feel easier. It works on your brain, dulling the sense of fatigue and sharpening concentration, so the same pace costs you less. That matches what I feel: the tempo session doesn't get any shorter, it just stops feeling like it's out to get me.
It isn't only about the morning cup either. The same review found caffeine gels, chews, chewing gum and even mouth rinses can improve performance, mainly in aerobic exercise like running. It can also help when you're short on sleep, which will ring a bell with anyone who has run through the night in an ultra.
And before anyone asks, it's legal. The World Anti-Doping Agency took caffeine off its banned list on 1 January 2004 and moved it to a monitoring programme instead.
Should You Stop Drinking Coffee Before a Race? The Caffeine Taper Myth
No. Put the kettle back on.
The caffeine taper goes like this: you're used to your daily coffee, so caffeine won't do much for you on race day. Cut it out for a week, the theory says, and the race-morning dose hits harder. It sounds logical. It also means a week of headaches and a grumpy taper.
The research mostly says it isn't worth it:
The landmark study.Ā In 2017, a SĆ£o Paulo team put 40 trained male cyclists through three time trials of about 30 minutes: on 6mg/kg of caffeine, a placebo, or nothing. Caffeine made them 3.3 percent faster than taking nothing. The regular coffee drinkers were just as likely to get a boost as those who barely touch it (Runner's World).
The four-day withdrawal test.Ā Trained coffee drinkers either gave up caffeine for four days or carried on before a 60-minute cycling time trial. Performance improved by 3 percent after withdrawal and 3.6 percent without it (Triathlete).
The short-break trap.Ā Where a 12 to 48 hour break did seem to help, the boost was largely the race-day dose fixing the withdrawal symptoms the break had caused (Triathlete). You'd be digging a hole just to fill it back in.
To be fair to the taper crowd, some researchers think heavy daily use may shrink the effect slightly, and the evidence base is smaller than you'd expect (Sports Medicine review). It's also worth knowing the SĆ£o Paulo riders skipped caffeine for 24 hours before each trial, so a short overnight break was part of that study. But a full week off? For most of us, the sensible move is to keep your normal routine in race week. The last thing you need on the start line is a withdrawal headache.
How Much Caffeine Should a Runner Take?
The research range is 3 to 6mg per kg of body weight, and the minimum that works may be as low as 2mg per kg. Very high doses, around 9mg per kg, bring a lot of side effects and no extra benefit (ISSN). Here's what that looks like in real numbers:
Body weight | Low dose (3mg/kg) | High dose (6mg/kg) |
60kg (9st 6lb) | 180mg | 360mg |
70kg (11st) | 210mg | 420mg |
80kg (12st 8lb) | 240mg | 480mg |
90kg (14st 2lb) | 270mg | 540mg |
For scale, an average cup of coffee has around 95mg and a can of Red Bull 80mg. The European Food Safety Authority says single doses up to 200mg are fine for healthy adults, even within two hours of intense exercise, and up to 400mg across a whole day (EFSA via NutraIngredients).
My advice? Start at the bottom of the range. More is not better. I learned that one the hard way, as you'll see in a moment. And if you're on any medication or have a heart condition, have a chat with your GP first.
When to Take Caffeine Before a Run
The most common timing is 60 minutes before you start, because that's roughly when caffeine levels in the blood are thought to peak. The ISSN notes the best timing depends on the source, so a coffee, a gel and a shot may not all land at the same moment.
In practice:
Coffee or caffeine tablets:Ā around 60 minutes before.
Pre-workout shots:Ā my Optimum Nutrition shot says 30 minutes on the bottle, and that's what works for me.
Gels and chews mid-race:Ā a small top-up when you need it most. Low doses of 25 to 50mg during a race can still help, even if you drink coffee every day (Triathlete).
Flat Coke at the aid station:Ā a cup late in a race has been found to give a similar effect to a big dose at the start. Ultra aid stations figured that out years ago.
One more thing on timing: bedtime. Caffeine hangs around for hours, and the EFSA found even 100mg can make it harder to fall asleep. An evening interval session followed by a 175mg shot is a good way to spend the night counting sheep.
Why Caffeine Works for Some Runners and Not Others
Caffeine works for some runners and not others because we all respond differently, and our genes play a part. Here's the bit nobody puts on the gel packet. In that SĆ£o Paulo study, only about half the cyclists improved by more than the normal variation between repeat time trials, which is about 3 percent (Runner's World). Caffeine helps on average, but averages hide a lot.
Part of the answer may be in your genes. A gene called CYP1A2Ā controls how quickly you break caffeine down. In a 2018 study, 101 male athletes rode a 10km cycling time trial on 0, 2 or 4mg of caffeine per kg (PubMed):
Fast metabolisers (AA):Ā 4.8 percent faster on the low dose and 6.8 percent faster on the higher one.
Middle group (AC):Ā no effect at all.
Slow metabolisers (CC):Ā 13.7 percent slowerĀ on the higher dose.
That last group was small, only 8 of the 101, so don't panic. A newer study on running and cycling found the gene changed how much caffeine was in the blood but didn't clearly decide who got faster (Marathon Handbook). So you don't need a DNA test. You need a notebook and a few training sessions.
If caffeine leaves you jittery, sick or flat rather than flying, you may simply be one of the ones it doesn't suit. That's fine. Plenty of runners go well without it.
Best Caffeine Products for Runners: Gels, Shots and Chews I've Tried
The best caffeine product for running is the one your stomach and your legs agree on. For me, that's a pre-workout shot before hard sessions and a Precision Fuel caffeine gel on race day.
If you could see my home office, and the ever-expanding shelving that holds all my running gear (thank you IKEA and the Billy range, our relationship is strictly flat-pack and at a safe distance), you'd find a small caffeine museum. Here's what's in it.
Optimum Nutrition Gold Standard Pre-Workout Shot (my current go-to)
Caffeine:Ā 175mg in a 60ml bottle, plus 1.5g beta-alanine (hello, tingly face).
I take one around 30 minutes before a hard effort: tempo sessions, speed intervals, long runs of half marathon distance or more, and before an ultra. It sharpens my concentration and the effort feels easier.
A few weeks back Costco had a 24 pack on offer for Ā£5, against the more usual Ā£23. Just how many trolleys does a man need? I raised the eyebrows of many a shopper and got a very surprised look from Eileen on checkout. Sadly the offer is long gone, so don't all rush down there at once.
Blood and Guts Pre-Workout (Coke flavour)
Caffeine:Ā 350mg per two-scoop serving, plus a whopping 5.5g of beta-alanine. No wonder my face felt like it had been attacked by ants.
Horrid. The flavour was revolting, and 350mg was a little too much for me. I was less running and more flying, or perhaps floating in my own little world. A single dose that size is well above the 200mg the EFSA considers no concern, which is a lesson in reading labels.
Caffeine Bullets (chews)
Caffeine:Ā 85 to 100mg, depending on which label they've decided to put on the chew that week. I checked: the mint chews carry 100mg and the chocolate orange 85mg. So it's the flavour, not the week, but I stand by the joke.
Quite tasty, easy to carry, and they do work. My only gripe is on a long ultra they get warm and sticky, which makes them unpleasant to open with cold, tired fingers.
Caffeine Gels: Precision Fuel PF 30 Caffeine Gel
Caffeine:Ā 100mg, with 30g of carbohydrate.
I've used caffeine gels from a range of brands, and I'm bringing them back for some of my 2027 marathons and ultras. My pick is the PF 30 Caffeine Gel (Precision Fuel & Hydration). Precision has been my go-to for many years: perfect consistency, a neutral taste and zero GI issues. For the science of what goes into a gel, Anne Haug's whiteboard lessonĀ is the clearest explanation I've seen. Carbs and caffeine in one packet also means one less thing to carry.
Product | Type | Caffeine | My verdict |
Optimum Nutrition Pre-Workout Shot | Shot | 175mg | Current go-to |
Precision Fuel PF 30 Caffeine Gel | Gel | 100mg | Back for 2027 |
Caffeine Bullets | Chew | 85ā100mg | Works, gets sticky |
Blood and Guts Pre-Workout | Powder | 350mg | Never again |
How to Use Caffeine on Race Day: Marathon and Ultra Strategy
On race day, the plan is the same whatever the distance: one tested dose before the start, small top-ups when the going gets tough, and an eye on your running total. What changes with distance is how many top-ups you need.
Caffeine before and during a marathon
Before the start:Ā take your planned dose around 60 minutes before you start, or whatever timing you've tested. For me that's the 30 minutes on my pre-workout shot label. If you have your usual morning coffee, count it in the total.
Allow for the start pen:Ā big city marathons can keep you waiting a while, so time it from when you expect to cross the start line, not the gun.
The mid-race top-up:Ā a caffeine gel in the second half, when fatigue starts to bite, is where it earns its keep. Low doses of 25 to 50mg can still help late in a race, even if you drink coffee every day. That's exactly where the PF 30 caffeine gels will come in for my 2027 marathons.
Rehearse it:Ā run your race-day plan, caffeine included, on two or three long runs in your training block. If you're carb loading for a marathon, rehearse the race-morning breakfast and caffeine together.
For a half marathon, many runners keep it simple with the pre-race dose alone, and that's no bad thing. Less to carry, less to go wrong.
Caffeine in an ultra marathon
In an ultra, caffeine is less about going faster and more about staying switched on. I carry a shot or two and take one every three or four hours. Since my cancer treatment my energy levels are definitely lower than they were, and I need that pick-me-up as the hours stack up.
A few things I've learned:
Space it out.Ā Small, regular doses beat one big hit, and caffeine lingers for hours so it adds up. Keep an eye on your running total: one 175mg shot every three hours means four shots in a 12-hour day, which adds up to 700mg, well past the EFSA's 400mg daily guide for healthy adults.
Save some for the night.Ā Caffeine can help performance when you're sleep deprived (ISSN), so the small hours are when it earns its keep.
Mind the heat.Ā Chews and gels can turn into a sticky mess in a warm pack. Shots and gels in a sealed pocket travel better.
Let the aid station help.Ā A cup of flat Coke late on is caffeine and sugar in one go.
I'll hold my hands up here. That's more than the one-a-day Optimum Nutrition recommends on the label, and more than the EFSA's daily guide. Since cancer treatment my energy levels are lower than they used to be, and on a long ultra that extra pick-me-up is what keeps me moving. It's a decision I've made about my own body, not a recommendation.
If you're thinking of going past the guidelines, talk to your GP first, especially if you're on any medication.
Is Caffeine Good for Runners? The Verdict
When it comes to caffeine and running, it works for some of us and not for others, and the only way to find out which one you are is to try it. There are plenty of ways to get it in, from gels and chews to shots, so use your training block to test a few. With 110 brands competing for one stomach, there's no shortage of choice.
Try it on your hard sessions and long runs first. Note the product, the dose, the timing, and how you felt and how your stomach behaved. Three or four sessions will tell you a lot.
And remember the golden rule: nothing new on race day.Ā That goes double for caffeine. It can get your gut moving as well as your legs, and the race you end up running could be to the aid station toilet rather than the finish line.
Bean there, done that. See you at the start line.
Caffeine and Running: Frequently Asked Questions
Should I stop drinking coffee before a marathon?
No. Studies on trained endurance athletes found habitual coffee drinkers got the same performance boost from caffeine as low users. Cutting coffee in race week mostly gives you withdrawal headaches, so keep your normal routine.
How much caffeine should I take before running?
The research-backed range is 3 to 6mg per kg of body weight, which is 210 to 420mg for a 70kg runner. Doses as low as 2mg per kg may work. Start at the low end and test it in training.
How long before a run should I take caffeine?
Around 60 minutes before is the most common timing, as that's roughly when blood levels are thought to peak. Shots and chews may work faster, so follow the label and test the timing in training.
When should I take a caffeine gel in a marathon?
Take your pre-race caffeine about 60 minutes before the start, or as tested in training, then a caffeine gel in the second half when fatigue sets in. Low doses of 25 to 50mg can still help late in a race. Practise the plan on your long runs first.
Is it OK to drink coffee before a run?
Yes, if your stomach tolerates it. An average cup has around 95mg of caffeine. Coffee can get the gut moving, so allow time before you head out.
Do caffeine gels work for running?
Yes. Caffeinated gels and chews have been shown to improve performance, mainly in endurance exercise. A gel like the Precision Fuel PF 30 Caffeine Gel gives you 100mg of caffeine and 30g of carbohydrate together.
Why does pre-workout make my face tingle?
The tingling is called paraesthesia and comes from beta-alanine, not caffeine. It's harmless and usually fades within an hour.
Why doesn't caffeine work for me?
In one major study, only about half the athletes improved by more than normal day-to-day variation. Genes such as CYP1A2, which controls how fast you break caffeine down, may play a part. Some slow metabolisers even perform worse on higher doses.
How much caffeine is too much for runners?
Very high doses around 9mg per kg bring more side effects with no extra benefit. The EFSA considers up to 200mg in a single dose and 400mg a day safe for healthy adults.
Can caffeine upset your stomach when running?
Yes, it can. Caffeine stimulates the gut, which is why you should never try a new caffeine product on race day.
Is caffeine banned in running?
No. Caffeine was removed from the World Anti-Doping Agency's prohibited list on 1 January 2004. It sits on WADA's monitoring programme instead.
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This article is based on my own experience and the published research. It isn't medical advice. If you have a heart condition or high blood pressure, are pregnant, or take any medication, talk to your GP before using caffeine products.
About the Author - Andy Hood
About the author:Ā Andy HoodĀ is an ultra and endurance runner, cancer survivor, and unapologetic advocate for men's health andĀ Runna Ambassador.
Diagnosed with testicular cancer in 2021 after a timely prompt from Jeremy Clarkson to check, he now runs to support others in the fight, raising over Ā£28,000 for cancer charities through self-designed challenges like theĀ Krispy Kreme London 50.
Based in North Devon, he trains on the Tarka Trail, heads to Chamonix for UTMB week most years, and will run the 2027 London Marathon dressed as a giant pair of testicles.
Follow his runs, read his race reports, and grab a pair ofĀ Check Ya BallsĀ atĀ runningwestwardho.co.uk.
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