Coffee & Jogging

For many people, even health-conscious joggers, there is nothing better than a steaming hot cup of coffee in the morning or at any time. Whether you drink coffee, tea or soda, the caffeine you consume has been shown to enhance jogging performance when consumed in moderate amounts. However, it also may cause side effects that could interfere with your physical activities.

Effect on Performance

Much research indicates that caffeine may help improve your jogging performance. One theory for why is that caffeine seems to improve fat metabolism, which means your glycogen stores -- used for energy -- are used more slowly during a jog, enabling them to last longer, according to Pete Pfitzinger in an article in Running Times. However, the primary effect of improved endurance may be stimulation of the central nervous system. Determining how or if caffeine improves jogging performance requires further study before the method is completely understood.

Amount

The World Anti-Doping Agency no longer considers caffeine a prohibited drug before any type of sport or athletic event. There are minimum amounts however that have been found to improve performance. According to Running Times, the most efficient amount is 3 to 6 mg of caffeine per kilogram of body weight taken about one hour before your jog. For example, a 150-lb. jogger -- 68 kg at 3 mg per kg -- needs about 205 mg of caffeine. Caffeine amounts above 6 mg per kilogram of body weight don't cause an improvement in performance and may just result in negative side effects. You also can consume tea, energy drinks, energy gels and caffeine tabs to get a dose of caffeine.

Side Effects

Caffeine can cause headaches, anxiety, dizziness, heart palpitations and gastrointestinal problems. Caffeine is known to have mild laxative effects, so you may want to prepare for the need to use the restroom before you go out on a long jog. Drinking caffeine at least an hour before physical activity provides you with time to use the restroom if you experience these laxative effects. In addition, caffeine may have diuretic effects in some users and lead to dehydration.

Caffeine Use Variations

Each individual reacts differently to caffeine. An amount of caffeine that markedly improves a jogger's performance may cause debilitating side effects in another. Some joggers can handle more caffeine because of a high tolerance and regular use. For example, caffeine is less of a diuretic if you are a regular user. If you have a medical condition like severe anxiety symptoms or high blood pressure, talk to your doctor about using caffeine as a performance boost.