Caffeine For Runners | Should You Run Buzzed?
Video taken from the channel: The Run Experience
It’s hot out there! How I carry water on the run
Video taken from the channel: Nick Wright
What & When to Drink | Running
Video taken from the channel: Howcast
Running Technique: How Your Phone Or Water Bottle Can Hurt Your Run
Video taken from the channel: The Run Experience
What To Eat and When Before You Run | A Guide To Pre-Run Fuelling
Video taken from the channel: Global Triathlon Network
How to Optimize Your Long-Runs for Your Race
Video taken from the channel: The Run Experience
Hydration During the Race. A general rule of thumb is that you should consume 7 to 10 ounces of fluid every 10-20 minutes during your race. 4 Runners running faster than 8-minutes per mile should drink 6 to 8 ounces every 20 minutes.
If you are running in heat, you may also need more water.Don’t assume that every race is going to have course aid stations. Many trail marathons and even some smaller road marathons will require you to carry your own hydration. If water is provided and you plan to rely on that, make sure to do your research ahead of time to see where the aid stations will be located.You may be like one of the many who think carrying things on your run is the worst.
But when the alternative is becoming dehydrated during your workout, you might want to consider bringing some H2O.The good news is that carrying water for many is just for training and running for fun. Many races provide water and sports drinks at its aid stations along the course. However, some trail races require the runner bring their own water bottle.
So getting used to carrying water can be a good idea.During Your Run If you get significantly thirsty during your workout, reach for a water bottle. If that thirst is coupled with a high level of fatigue, however, you may need to reach for something more.
The results of their own study, on the other hand, found no differences in race performance: The hydrated runs averaged 1:44:39, while the “drink as much as you.Again, there’s no “right” amount of water to drink before you run, but be sure your pee is pale yellow before heading out the door, says Antonucci. Start with a.
Carrying a water bottle (in your hand, not your shorts) is the obvious solution, but everyone knows if you’re running long enough to bring water, you’re not going to.You must have your race numbers on. You can wear it on your race belt in the back for the bike and in the front for the run.
When you first get on the bike, take in some plain water and, as soon as you feel able, start taking in nutrients. Follow your pre-designed and well practice hydration and nutrition plan to the letter through out the ride.Favorite Answer Don’t bring water with you.
Hydrate before and after your run. If you consume too much water while you are running you will receive cramps and that’s not fun.Test out your preferred carbohydrate source on several longer runs. At least one long run should serve as a race-day dress rehearsal, where you practice your prerace meal, run at the same time of day as your race, take your gels (with water) at regular intervals and drink according to thirst.5 Ways to Run Your Own Race.
02/09/2015 01:31 pm ET Updated Apr 10, 2015 A recent Huffington Post blog cited a new study that found that Facebook use could increase feelings of jealousy, which may lead to depression. With Facebook and other social media sites being the first place individuals go to “humble brag” (or just flat-out brag) about.If you’re eating on the run, you don’t have to worry about timing your race nutrition with the location of the water stops.
In an effort to be more environmentally-conscious, some races are going cupless, so if that’s the case, you’ll have to carry your own bottle or use a small plastic cup that attaches to your.Carrying water with you makes running so much worse. You said the trail has a water station on it. If you are plenty hydrated before your run then thats all you should need. level 2.
Bring your own supply that you practiced with on race day. You must have both a fuel source, usually in the form of gels or chews, and your electrolyte source with you. As you review the map of the course, find the locations of water stops, aid stations, and portable toilets.
List of related literature:
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| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond |
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| from Nutrition & Diet Therapy |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from The Triathlete’s Training Bible |
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| from Nutritional Sciences: From Fundamentals to Food |
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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| from The Big Book of Endurance Training and Racing |
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| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself |
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| from Marathon: The Ultimate Training Guide |
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| from Run to the Finish: The Everyday Runner’s Guide to Avoiding Injury, Ignoring the Clock, and Loving the Run |
110 comments
The salt fix by dr james dinicolantonio
And
Salt your way to health by dr david brownstein
Learn how much salt
What sort of salt
Why salt is the most important nutrient that must go hand and hand with water
Salt will alkalise lactic acid
So if you salt load you won’t be as sore or get cramps
I’m doing my 1st 50k in 1 week and I’ve been experimenting with Nuun Energy (mixture of B vitamins and caffeine 40mg from green tea) during the ladder halves of my long training runs. I haven’t noticed feeling any better, should I increase the amount of tabs I consume?
Hi @nate and @therunexperience slightly off topic as I wasn’t carrying anything apart from gells and energy bars. I completed my first 100km trail run a week after ago. My ITB on my left leg still can’t take load on it. I’m icing, trying to roll out my quads and ITB and on a course of anti-inflammatory pills. Anything else I should be doing. cheers keep up the great work
I jog holding an iPod. Your tip regarding switching hands rings true with my experience. My normal run is a 0.9 mile loop. I alternate the hand I hold my iPod each lap. I don’t know much about posture, but it helped alleviate some stiffness in my arm/shoulder of the side I would carry my device.
Saltwater.. you know.. to replenish the sodium your body loses during running..
Great content
could you please get into a detail about the frequency of use in a long race?
In my case I use 90mg of caffeine every 50 mins in a marathon or a ultra and so far it has been very helpful
Regards from Monterey MX
I prefer hydration packs (Camelbak or similar) to water bottles.
BTW, great video!
Would be great to see more trail running and ultramarathon videos.
I wake up around 5:30 am and have breakfast. usually I have oatmeal with fruit and honey, or I have toast with peanut butter and a banana. And wait 30 minutes to an hour before running.
Morning, this 28 Oct my first Half Marathon, I still confused that what shoes Im gonna use. I Have Brooks Cascadia 12 and Nike Zoom Winflow 4. Please help me choosing shoes. Thanx everyone…..
I really like the idea of doing some drills every 30 minutes in the long run. I am going to try that! Thanks for the great advice!
Can that pre run cup of coffee cause GI issues or am I looking in wrong place for a cause? Could it more likely be the porridge oats?
i run 17 minute 5k, but after coffee i feel like i can run sub 14
I use a fanny pack for my phone otherwise I get very slow cuz my arm can’t move well and my hand hurts
I run everytime in the morning without eat or drink no thing
Can i drink 1.5 litres of water beofre running in morning like i run for only, 5-6 km a day… If not 1.5 litres then how much litre’s of water???
You are very beautiful, Elizabeth. Gonna try some coffee next time:)
Wow! Thanks for all these precious advice, coach Nate! I believe the short glute relaxing workouts will surely pay off!
Pro tip for every female or sports bra wearing person out there: just stick your phone (with some kind of sweat protection) into your sports bra, wire the headphones out and you’re good to go.:) I thought about buying a phone holder that goes around my upper arm but why bother when it can be so easy? However, for people with smaller breasts and bigger phones it might be a bit harder to store the phone in the bra.
A fork-mashed banana with a spoonfull of honey on a slice of bread, an hour before my morning long runs is what i eat usually. Through the runs, I drink adequately, take care of my sodium and potassium through electrolyte drinks instead of water as i sweat a lot and finally eat or drink around 200kcals every 1,5 hours. Usually I start with an energy drink such as “4Move” and later on i eat bars. I prefer “Nature Valley Oats & Honey” witch digest easily and have plenty of sodium. No stomach problems, no side-stitches, no dehydration.
If the run is less than 60-90 minutes i run fasted with just a 0 Calorie electrolyte drink and plenty of water throughout the run but i do carry a gel, just in case I overestimated myself..
For interval training sometimes I drink an energy drink before if I did not have a good breakfast.
Sometimes if i’m in a harry and i’m fasted, or feel that need some energy, i just eat a full spoon of honey before leaving home.
That’s all my wisdom. Bear in mind that I run at mornings and i do not drink coffee. After the runs I go to the gym twice per week and after gym is lunchtime so i don’t eat anything in between activities, except sometimes a small piece of dark choc or a banana, plus plenty of water or more electrolytes if it was hot and sweaty.
I really enjoy your videos, well made and to the point. Keep up the good work!
Thanks.
P.S. Wow! i really wanted to share…
Half my runs are on the beach, barefoot in the soft sand, but I walk to the beach in flip flops and then take them off to run. As my runs gradually increased from 25 30 minutes to typically 50 100 minutes now, I noticed my shoulders starting to hurt, so I found a little hidden nook to leave the flip flops near the start of the run. Even though they’re light, carrying them in my hands leads me to slightly tense the shoulders which adds up on a long run.
Arm movement has less amplitude because the water bottle increases moment of inertia. So with the water bottle in your hand you can move your arm less AND STILL compensate for leg and torso movement
Thanks for the great content. The intro is always louder than the video though ��
awesome video! great tips! and love that TRE yoga mat… really yall need an online swag shop!
Coach Nate, I am currently training to run my first half marathon and this video was very helpful. thanks, and keep up the good work.
I despise the term fueling for eating. As if we are a machine that just needs some gas to function. These energy drinks and especially gels are really the epitome of this attitude…soooo disgusting:( this stuff just completely takes the enjoyment and all nutritional function of eating out.
Nevertheless a very helpful and informative video. Just wished this term and complementing attitude towards eating wasn’t so prevalent in sports.
I can’t remember a single day when I haven’t run after 1-2 cups. I do have h20 along w/ it, but realize that caffeine is a secretagogue and cause diuresis, so I’m probably not helping myself there. Not a fast runner not worried about pace time so much. Worked myself to half-caf coffee to allow me to drink more with the same caffeine effect.
As you always said, morning run before breakfast. Simples…….provided you’ve had toilet visit beforehand 😉
I’m a first thing in the morning kind of workout person. But that does make eating before hand difficult. So I usually workout in a fasted state. But for long or intense workouts I’ve been trying to do: fruit leather or 1/2 a banana or a smoothie pouch. I’m still figuring it out though and hoping to find the right pre-race fuel in the process.
My heart use to race with caffeine. I eliminated caffeine in my diet and feel better when I run. Now, I wonder if the caffeine dose was too high. ��
What about running with a hydration pack? Do you think they are a good idea?
Thanks for the tips on race day items. I usually get thirsty but a camelback is to heavy on my back, how can I carry some water? (without hydration belts) they are very uncomfortable on hip flexors
For me, the most important is to completely avoid any milk product before intense training or competition. Its been like that my hole life.
Lunch run is simple: run easy, eat after, have a nice rest of the day.
Thanks for the video! New to the running world and trying to figure out what will work best. I was considering a soft flask but I think I’ll go with your pick from the video instead.
I get cramps when I run how do I not get cramps from running
Thank you for the video. Can you please tell if caffeine will be helpful for a 800m race?
I have a belt that allows me to carry a bottle by my lower back…it’s the best way to go in my opinion. I don’t like anything in my hands when I run.
Great video.
From an ultramarathon perspective: I run commute, so I typically run with a small backpack (lunch mostly). I was thinking about it as kind of a pain, but this video makes me think it may actually be a good thing. It feels pretty normal to be running with a small backpack at this point. So in a sens this is good practice.
RoosterWrap “Cell Phone Safety Harness” You can use your phone while its still connected. @t
Am I the only one who watches this before a run,while preparing for a run?
I started having shoulder pain running 6 miles to and from work, what I realised was that it was because I had started carrying a small water bottle as it was a hot summer. You wouldn’t think carrying a small water bottle would matter but it does.
I like your videos, before watching them! Thanks for giving us good content!
Just use a fanny pack. Get very little bottles to. Don’t run in the hot time of the day unless you want to get heat stroke. Bring a friend along to share the load. Limit exhausting runs to cooler weather
You guys are the best. I now know why my shoulders hurt after running with a bottle of water. Thank you.
What do folks an Run Experience use for hydration? It would be nice to see what you all use.
Talk about long term effects though??? Do we definitely know that it is ok long term in your life, meaning, is it much much safer in your life to NOT do it, and see how you do in 50 years? What is the True, not just some report, science???
Great videos, possible for a video on cramping? I only cramp on race days, Berlin Marathon the most recent at 10 miles. I never cramp on training days or long runs of 20 miles. I’m thinking as on the race day I am going much slower as zig-zagging, stop starting, as so many runners on the route and cannot get to my usual long run pace. I also have water, gels, electrolytes and all that and makes no difference. Be an interesting discussion.
Am I the only one who goes commando while running, just shorts?
Love to see you do a video on Carb loading. Does it really make sense to have big bowl of pasta night before a marathon? How do you properly carb load before a race?
Any places you recommend running in vermont? I cant seem to find any long dirt or paved roads to run on that aren’t super hilly!:(
I recently started trail running as a regular part of my workouts. I too have learned that less is more. What I have found is to run shorter trails and park the car near by so I can just grab water from the car. Now all I carry is a key on a lanyard around my neck.
can you please tell me how to recover from a left foot injury (back of the arch where the heel meets)? I have a 10k marathon in a month and I’ve already lost 5 days of training.
-fan from India
hi! whenever I am racing, my heart rate is already above 170-180 bpm (btw i am 40 yrs old male). will caffeine intake make it even higher to a point where it is not safe for my heart? is taking caffeine will do more harm (possibly) than good in this case? thanks elizabeth!
Beautiful scenery. Do you recommend any backpacks to Carry water. I wonder if wireless headphones will work though backpack
Are those the shoes you usually use to run? They look like Van’s or something.
Wrong
drinking water during a run will make you lose electrolytes and your body will weaken, isotonic drinks or a juice-water mix are much better as they will replace the electrolytes that you lose by sweating, thus keeping you fit to run longer and faster
It’s great for you actually you drink one cup of coffee before the run it stimulates fat burning and increases endurance and helps mental performance
If I dont take a coffee before a run I feel depleted whilst running? Any ideas why?
Generally speaking I am not a morning person eater. Even on normal days I usually don’t develop an appetite till 11 12 o’clock. My usual morning routine only involves a cup of strong tea. As for early morning race days with added stress: I dissolve all my gels in water + a Snickers bar.
My policy is to never drink Gatorade or any sugary, in actuality not healthy drink
Did I hear right that it’s about 45min to feel benefit of caffeine intake? Is it same timescale for effect of gels & foods or do they vary?
Thanks for the information ma’am.
I started jogging from last week☺
Very informative.Thank you. I usually drink 1 cup of drip coffee. It mobilizes the fat to be used in zone 3. After, 3 expresso as a reward.
4:12 Caffeine is used for migraine attacks because it causes the blood vessels in your brain to contract and thereby reduces blood flow to the brain. The headache you get from NOT drinking coffee, is caused by your blood vessels dilating in your brain. HEALTHY STUFF
I hate to have anything in my hands while running…so I am using belt or camelbak( bought recently) and I really like it…I would prefer carry 0…but i have a habit of sipping water even during short runs��
If one arm effectively weighs more than the other y would u want to swing it the same amount? my guess is it swings less naturally because that all thats need to generate the force to stop the hips from rotating with each stride. ps i like the periodic arm change option but what about arms band for phones and hip belts for bottles. Do runners ever stash water bottles in bushes along their run route before they go? also how bad is abstaining from drinking as some form of “shocking” the system? could be dangerous i guess.
Drank coffee once before a run, felt dehydrated and thirsty. Will never do it it again.
Also took a caffeine pill during a race once and fell asleep at 5 am. Slept for two hours and the next day wasn’t that great.
I read about drinking coffee for running, I started doing it but I drink mines black no sugar or cream added just straight black and I found it helps me run better, and I drink it cold.
Hey Run Experience! Just wanted to say that I love this channel! I watch all the videos and these videos really helped me improve my running. I finished my first half marathon yesterday at 2:20! I was so proud of this accomplishment and your videos helped me. I entered without a goal but, to just complete this race. I look forward to more races and watching these videos for helpful running mechanics and nutrition! You guys are awesome!
Extremely helpful video! As someone who has been using a preworkout for a boost in my run, I was curious about whether the rumors about dehydration were accurate.
I usually do a 16h fasting from 10 pm to 2 pm and then i have a complete lunch (carbs proteins veggies fruit) and then at 7:30/8pm i go for my run and then i have dinner at 9:30pm. But i was trying to change the run time to around 9/10 am.. trying to figure out how to do that..
Morning, just run! Evening, 1,5 to 2 hours after dinner. Sometimes right after to get the stomach just to the food and running (but sometimes not fun at all)
Train mostly fasted. Black Coffee. Periodically train fully topped up for higher intensity sessions when training for a race.
I love this vid. I wish I saw this years ago, however been doing most of this, but as a cyclist since last year.lost 60 lbs doing fasted workouts in 5 months.
I rarely have caffeine in my diet (occasional soda and chocolate). I’d like to try it for marathons, and will play around with it like you suggest. I’m just wondering how long the surge will typically last? If I know I’ll need a boost at mile 21, will I have enough juice leftover to finish, or will I feel a crash before the end? I have friends who take caffeine before the race and all throughout. Thanks.
Weigh yourself before and after a long run. You’ll lose some pounds. Replace with the pounds lost with water. About 1 quart per 2 lbs lost. After a while you’ll know how much water to drink from intuition. Most people get excess sodium from food so you don’t need sports drinks. Eat LOTS (daily) of potassium rich foods and just stick to water.
I have my first half marathon this Saturday. My goal time is 2:15 minutes but preparing this week I been keeping light. I feel like I can go faster the 2:15 but I will see how my first two miles pace is. Super excited tho and can’t wait to run.
started running at the end of july 2017. Started with a mile and now im up to 5.5 miles. Started running with a bottle of propel and noticed i was doing this. I focused on my swing and always switch hands every half mile.
These tips helped. Also, I realised that my left arm used to flare outwards perhaps because I was used to checking the time on my watch or listen to audio readouts from my phone mounted on my left arm. I switched my watch to my right hand for a month. My arm swing is a lot more symmetrical and in control. I now alternate between right and left hand for my watch every week
I’ve always held my phone in my left hand. I’m right handed, and when I run with my phone in my right hand it feels uncomfortable and fatiguing. I’ve always wondered if that means that I favor one side of my body more than the other.
beautiful scenery,video kinda dark though,understandable surrounded by dark cloud
So does running on an empty stomach cause weight loss? From my understanding, if there’s no glucose in your blood or stored in your liver, your body breaks down fat… am I right? Excellent video x
So happy you talked about this! I am always running with my iPhone in my hand and am currently running with a dog on leash which doesn’t allow for my arms to swing freely. Switching off hands is a great idea.
Thanks for the info, if caffeine is good, then speed must be awesome. Thanks to your advice I’ll be blowing fat rails before my next race. Thanks again ������
I got to go washroom while running when I drink water in morning run what I should do plz some one tell me
Thank you for another great video Elizbeth, I have been following all of these videos and I have got so many tips that’s really changed my nutrition in my training and in general. So I will be taking a lot of things with me to a half marathon tomorrow (precision hydration powder, home made shake with turmeric, ) So thank you so much for all of your tips and wonderful videos.
Body Glide. Dear sweet goodness don’t forget the body glide!!
I love my silicone collapsible bottle. I can collapse the bottle into a tiny cube and keep it in my pocket. My favorite bottle when I go hiking and travel.
I got mines @ squeezingbottle.com
allways a banana and lemonade (without bubbles) 30 minutes before a run (or a swim, or a bikeride) banana’s are superfood!
Back 45 years ago, when I was younger, we had no phones. Carried a dime for the pay phones. On runs over one hour I would carry a wine-skin with water in it. The wine-skin would conform to the body and was not too bad with the shoulder strap. Most of the time we just said F-it…and didn’t drink on runs.
Great content, terrible audio editing. Holy crap! Think my eardrums burst after that intro…
What was the grey sleeveless vest you’re wearing? Does it have a pocket to put my phone?
thank you so much for your videos. looking to go on my first half marathon in a few months!
I thought it was bad to run with a high heart rate? If anything you want a low heart rate right??
Great video! So it’s a proven performance enhancer. Want to know my secret? Quit drinking anything with caffeine 2 weeks before your race so you can purge your system. When race day comes, have your coffee or tea or whatever. The experience is all brand new and the stimulant rush is more effective!
Ran 18 miles after hitting a 12 mile wall after drinking 1 cup of black coffee, it was amazing!
How do you recommend carrying water or a phone? Would a pack, vest or belt be better?
I eat 6 McDonald’s burger…
6 pieces chicken…
3 serving spaghetti…
Finally, a video that makes sense to ME. Highly educational! Thanks for making this video. Keeping running, y’all!
I eat a peanut butter sandwich on white bread with coffee and sugar 30 minutes before a run. After my run I have a glass of milk and a banana.
I work from 3am-10am and get home by 10:30 or so. I usually eat a 1000 calorie breakfast consisting of eggs, bagel, peanut butter, olive oil, avocado and some samosas or muffin with coffee. Wait one hour, and i can run no problem. In fact, ill still feel starving an hour later:)
I have an Idea for a video ya’ll can make… How many days a week should I run? 3:00 goal time Marathon) also what if I am running in prep for 10Ks and Halfs? My basic question is about Rest. How much rest do I need. I rarely take complete days off, rather if I’m not running I’m in the gym lifting on my days off from running (Classic Overtrainer Ugh!)
Thanks for this video. In general I would tend to stay away from caffeine in the time before a run/race because of eradicating water in my body that I would actually need while running. However I’m going to test it during a race/run to improve my alertness when maybe my concentration begins to fade. Thanks. Stupid bus �� lol �� ��
Just ran and refuiling now afterwards when I was browsing YouTube…. Ahaha
why do i sometimes get cramps from running, how do i make sure i dont have them anymore?
Woww, I always run with my water and phone in hand. I appreciate this video
Body glide and Gatorade Endurance (it’s on many of the race courses also)…
Wow, your vid comes a day after my fail. Working up to a half in November. Hot and humid here in FL and had to abort a long run yesterday. My pace was way too fast for an 8 mile run in the heat, made the best out of it with some run/walk/interval fast pace to finish the workout. Better hydration, earlier start in the day, and slower pace are the plan this week. I have about 2 months prep.
I often get stomach problems when I run but because I run everyday in the afternoon due to school timings I some times find it hard to fit in nutrition and be able to run with comfort. I have done the trial and error thing but one time something may work but the next time it may not so I think it is so hard to get right!! Well core stability help keep everything stable or is that a myth?
Love me some Matcha green tea. I know someone who solely does Monster =)