Do THIS Right to Save 30s When Running Your Next 5k!

[@jefferyjeffers1703]

Goran threw a cup of coffee in his own face for us. What a hero!!!!

[@MinstrelSauce]

I love the dedication!

[@jimmorrison5520]

That was hilarious :D

[@okantichrist]

In

[@goranwinblad]

Haha if it can make the video a little bit better I'm happy to through coffee onot my face 😂😅

[@bev9708]

😂 I laughed out loud!!

[@TheUnlazyWay]

0:16 so cool to see that you drink your coffee the same way I do!!

[@goranwinblad]

Haha for sure the most effective way🤣

[@supreethm92]

Impressed with how Jonathan is able to concisely explain these concepts that are studied in a way that everyone can understand.

[@goranwinblad]

Yeah he for sure explained it in a great way!

[@simpatico4004]

I’m pretty blind without my glasses and initially read “does cocaine make you run faster?” 😅. I do enjoy a coffee before a run, mostly because I feel more alert and engaged while running, but unfortunately I have a sensitive stomach, and always face the consequences after. A small price to pay I suppose. I might try a coffee to the face on my next run. It looks fun 😂.

[@seamuscavanaugh5933]

I'm a competitive swimmer, and I remember at every big meet there was a crowd of guys in the locker rooms downing scoops of preworkout before each race! I personally started using caffeine before races as a sprinter and noticed a drop in times pretty immediately, which could have been the caffeine. No real downsides to taking it for me, so I'll keep doing it

[@anttijokinen8975]

Takk for videoen! Jeg har kjøpt inn koffeintabletter nå, for bruk på Lången i Karlstad på lørdag. Forresten, gratulerer med Årets trener -tittelen i orientering! 😀Orienteringsvideoer hadde jeg gjerne sett fra deg igjen, men skjønner at de har begrenset publikum 🙂

[@RunningRefresh]

As a non-coffee drinker, this is something that I have always thought about. Thank you for the information!

[@goranwinblad]

Thanks for watching and glad it was helpful!

[@malcolmfarrelle6]

When I raced I the 1990s caffeine was a prohibited substance. When did this change?

[@Lankyfool234]

@@malcolmfarrelle613:20 should answer that mate 👍

[@user26912]

​@@malcolmfarrelle6Between 1984 and 2004, caffeine was a banned substance in sports and its use was prohibited in competition. Despite the fact that the scientific evidence for performance enhancing effects of caffeine is increasing over the years, the World Anti-Doping Agency (WADA) decided to remove caffeine from the list of banned substances with effect from January 1, 2004, and moved it to the so called monitoring program.

[@richardknowles8653]

I use caffeine in ultra distance after three hours and up to 24 hours. Excellent video. I find that wearing the race bib shields the coffee splash.

[@MKstudiovideo]

Really good video! I really hope you'll continue to have researchers in your videos, it was great. To give some future video suggestion: I've found it interesting to read the research on the benefits of doing an active cool down after exercise. Supposedly almost all athletes do it even though there is a very little research to support those claimed benefits. Would love to hear your thoughts on this..

[@goranwinblad]

Thanks Tomas! Yeah that's a great suggestion, has read a bit about that as well and it could for sure be a great topic for a video will look into it!

[@SwolePatrol_1969]

Paracetamol (tylenol) has been shown to increase performance as well. I take both before races

[@SeeChadRun]

LOL! That opening scene of you pouring coffee on you while running was epic! Great video full of useful details. Love how you explained everything. Thank you so much!

[@goranwinblad]

Thanks so much! 😊

[@tine5278]

I love your videos, I especially like how you research and structure them. Even the colours are considered. Sometimes I get put off by these "clickbait titles" (I know it's not bait because you actually deliver quality content, but I don't find another word for it) and then I don't watch them out of childish spite. I know this is stupid.

[@ThatRunnerAaron]

You’re my favourite running KZbin Goran!

[@goranwinblad]

Wow, thanks!

[@eliaspapo]

Interesting. I just started running about 2 months ago, like under a training and diet regime for performance and I stopped taking coffee about 4 years ago because of sleep problems. I read an article regarding the performance boost in the use of caffeine and it did give a slight edge however the caffeine raised my stress levels dramatically and reduced my resting performance so I eventually had to cut it out.

[@goranwinblad]

Thanks for sharing your experience!

[@bluecrewfan88]

Absolutely. I also do a bit of mountain biking, and I usually get my best times when caffeinated.

[@PCuddleBunny]

That is actually insane great vid I will defenitly try this for my turkey trot I’ll edit this too tell you how I race from my 20:12 pr.

[@goranwinblad]

Good luck in your race! 😀

[@danniseliger5172]

I need to know what a turkey trot is :)

[@JohnBirtchetSharpe]

HAHA the start had me belly laughing .. I would love to do that in the middle of a marathon one day 🤣

[@goranwinblad]

Haha perhaps not recommended 😂😅

[@tomstrack42]

I loved the coffee in the face clip, earned my subscription!

[@goranwinblad]

Glad to hear and welcome to the channel! 😁

[@gzfashions]

Japanese Matcha tea with organic honey is the way to go, the Kenyans like to drink black tea or green tea :-)

[@willmartin5810]

This is a great instructive video 😊I'll stick with my cup of tea before a run

[@goranwinblad]

Thanks!

[@RXP91]

Matcha is a great source, has compounds that actually help sleep even though it has caffeine

[@suegersh]

Very interesting... As a runner and a woman of an older age (mid-fifties), my Dr has said that decaff would be good for me to help me sleep better, but I then have a pre-run caffeinated drink about 2 hrs before I run either a faster run or a longer run. It gets the internal body moving (bowel 😉) and also provides a little extra energy. This works perfectly for me.

[@goranwinblad]

Thanks for sharing how you use it! 😊

[@Mookiethedog]

Agree 100% as a late 50’s dude. I always run in the mornings and have a big delicious mug of coffee on board!

[@bev9708]

Outstanding video!!! Very useful to get accurate info!! AND make us laugh to boot!! Thanks so much Göran!!🙏🏻👍🏻

[@goranwinblad]

Thanks glad you liked it!

[@T1MB05L1C3]

I have a half marathon in December and might try this. I'm just under 80kg, but I don't really drink caffeine too often, so I might go for 2.5 mg/kg of bodyweight 3 hrs before the race.

[@gavinmcmillan6222]

Great video, as always. Great content, well researched. I was a heavy coffee drinker, addicted I’d say. About three months ago I stopped coffee completely. Headaches, lethargy rolled 2-3 weeks. Now I drink black tea, and leave the coffee for special occasions, perhaps one or two cups per week. And now before races. I still blame coffee for headaches the day after I take it… not sure if this stacks up after your video knowing the half life.

[@petercritchley1946]

I've always used coffee before my morning runs and races to make sure that I go to the bathroom before the run/race. It never crossed my mind that caffeine enhances performance, but i have noticed that some of the energy chews i use have caffeine from yerba matte.

[@djpower5]

Really helpful video, thanks Goran! I started using Tailwind Nutrition this year, and especially their caffeine hydration powder on race day and felt that it helped (although didn't know if this was all in the mind and just a placebo) - this video shows that it was actually helping!

[@goranwinblad]

Glad you found the video helpful! 😊

[@Aeronwor]

My bowls get a performanc boost from coffee. Definatly gives me motivation to get to the finish line. 😅

[@tirvplumbing]

Never touch it day to day but sometimes as a one off before races or pb attempts I will. I find my sleep quality is better caffeine free and that also contributes to performance by being well rested.

[@WarneysWorld]

Loved him in superbad

[@MatthewMartinDean]

That's the best sight gag I've seen all week

[@goranwinblad]

Haha Thanks 😂

[@tedland3016]

Really enjoyed this video. i gave caffeine tablet's a try on Saturday at parkrun (5km) probably 40min before the start. I'm around 95kg so should be (300-500mg ish) so thought to be on the safe side id take 2 = 200mg. gee whiz what a funny feeling straight away. my mouth was all over the place and really thought what have I done. I just felt weird. I did however find the 4 & 5th km much stronger and more in the tank (4:14 & 4:06km). so my thought is steadily find what works. I will use them again but one tablet for me and see how this goes.

[@braxtonp.3991]

Good work man, I really appreciate your videos!

[@blaskbla]

While running marathons I experienced several times very strong cramps after taking caffeine gels. I learned on hard way that taking caffeine during the race is not a good idea. Any analysis on that?

[@GrouEEf]

haha the coffee in your face was hilarious.

[@danniseliger5172]

I'm really curious about Görans experiences if he indeed started using caffeine strategically after this interview. Hope there is a follow up!! My own experience as an aging trainee, is that coffee and caffeine disturbs my recovery, sleep and energy levels negatively (I suspect younger athletes might not get this effect). The negative effect is slow and cumulative (sneaky). I suspect I might get around the issue by being very strategic and only using caffeine for 1-2 weekly sessions in the morning.

[@SubtleForces]

As recently read: "I don't rise and shine. I coffeinate and hope for the best". I guess we are back to the basic principle of toxicology: "The dose makes the poison" (Latin: dosis sola facit venenum)

[@kraya6740]

I think Matcha would be more effective since it contains theanine, it balances the caffeine side effects like energy crash.

[@svenstrijk]

Great video and a clear explanation. 👍

[@goranwinblad]

Thanks! 👍

[@MultiShiv19]

Interesting video. In my experience caffeine works well for a race effort, but if you have an easy run planned, avoid caffeine as it raises your HR. (this is for someone who doesn't take caffeine regularly)

[@robertgummesson5380]

I tried my first caffeine based gel (as a non-coffee drinker) during a long run last week. My understanding is that the heart rate will rise with caffeine. An issue given I run by heart rate? I was also a bit nervous how my stomach would react as it doesn't deal with coffee very well. It was all fine though, couldn't tell any difference really. I'd still be a bit nervous of using it before a race. Given I never drink coffee, it would probably be rocket fuel for me compared to a coffee drinker. Maybe we'll see next time I race...

[@jameswalker739]

Try one and a half, then two packages

[@jippiijajee]

Thanks for informative, inspiring and well made video!

[@goranwinblad]

Glad you enjoyed it!

[@Bweyg]

0:45 hold on. Did he say SUB 14 5K!? WHAT? DUDE! I nearly hurt myself trying to get a sub 19 minute 5k, HOW!? 4:26 per mile pace for 3.1 miles!? I don't even know man. I know it's not world record pace but it's still fast as hell man oh my goodness! Literally running 1 minute faster than my fastest mile, 5:26, for 3.1 miles in a row without stopping. Jesus Christ man HUGE Kudos to you Jonathan.

[@S9999Frank]

If you google side effects of caffeine, it is linked to high blood pressure, increased risk of heartattack in young adults, also insomnia, indigestion and headaches and more. So at least if your health is far from perfect to begin with, taking large amounts of caffeine might not be a good idea.

[@goranwinblad]

Yeah as Jonatan says in the video you should for sure be careful with taking high dosages!

[@S9999Frank]

@@goranwinblad It is also interesting for me as an older runner (53) that caffeine pills were illegal in Norway without prescription, back in the 90s when I was in my 20s. It feels a bit like doping for some of us I guess, it stimulates the central nervous system and gives a boost in performance, which is basically the definition of doping. As we can see in the comments, somebody also recommends taking paracetamol aka painkillers before races. So then you have something to gear up your nervous system, and something to slow down your pain receptors, sounds a bit like doping indeed, and was speculated that legal painkillers was causing a lot more crashes in pro-cycling, because of reduced reaction time. So my guess is that this is why a large percent do not want pills of any kind before races.

[@MichaelLoweAttorney]

It depends on outdoor temperature. Caffeine is a negative when training in the heat. There’s plenty of research showing that it increases core body temperature.

[@akrizzs]

Can you guys make a video on how nicotine affects, both during competition, before, and after during recovery?

[@stuartwalker6786]

Love the coffee shot!!🤣🤣🤣🤣

[@mirekkowalski2284]

Great video - thank you. You have also make video about baking soda (or it's main ingredient) and how it boost your running performance. I'm interested (and little concerned) about how these two combined interact with each other, since caffeine increases your heart rate and baking soda, as it was mentioned, slows it down. Is it safe to use both?

[@wvu05]

I have a fairly low caffeine tolerance (I hate the taste of coffee, and cola is usually more than enough), and if I take too much, it gives me the jitters. I did an energy shot one time before a race, and that was a mistake. Another time, I ate a few caffeinated jelly beans before a mile race, and that worked like a charm. Too bad I can't find the flavor I liked anymore ;-)

[@GuoGuangChiou]

Well done for the research and I should take some coffee before run

[@goranwinblad]

Thanks and good luck with your runs!

[@Jaigarful]

Good timing, Chubbyemu released a video today about a guy who took 35,000 mg of caffeine by accident.

[@goranwinblad]

Ok that sounds like scary stuff!

[@curtbentley]

Great video! Thanks for sharing.

[@goranwinblad]

Thanks for watching!

[@norma1604]

This was a very interesting video. I never thought about it because I don't drink coffee at all. But after this video I might try some other kind of caffeine intake in my training first before I will try it on race day.

[@goranwinblad]

Glad you found it interesting 😊

[@goranwinblad]

Glad you found it interesting 😊

[@tanenvoltron]

Caffeine decreases sleep quality, meaning less recovery, less long term gains. I love coffee, so I drink decaf. I have tried drinking coffee in the morning only, but it would stay in the system long enough to make a difference in my sleep quality. I used to drink tons of coffee and I could fall asleep without problems, but it wasn't until I used a fitness watch that I have notices A LOT of sleep quality reduction due to caffeine. However few years ago, while I was obese trying to lose weight and get fit, caffeine has helped me A LOT to override tiredness, sleep quality being obese was already junk anyways. Now days I want to improve my sleep quality, so I have dropped the use of caffeine altogether. Getting high quality sleep means a world of difference when going out for a run for me, in my personal opinion, 7-8 hours of quality sleep does much more than coffee could ever do. Caffeine is also a diuretic, it WILL mess up your water regulation in the body. And this is HUGE ,when it comes to endurance, at least for me :) The thing is, it is hard to notice that coffee has overtaken the control of water regulation (retention, excretion), it took me a while to realize this change as well. It pushes water out, makes your body dehydrated despite high water intake and makes you incredibly tired needing a lot of recovery time. Without caffeine, I recover much faster from my exercise, even though I sweat a lot. Again, when I was obese, I didn't care about sleep quality and body hydration much, all I wanted to is to get fit asap. And for that purpose, caffeine is GREAT.

[@reecedawson6113]

I do love my caffeine, one regular coffee 2 hours before a race and then if its a HM or longer event I like to take at least one caffeinated gel during the event for that boast

[@vsynk-hk3ph]

If I am not mistaken the NCAA still has a limit in the amount of caffeine you can have in your pee, but this limit would be reached when you have about 500mg

[@zachariahsmith7495]

I like to think I would add caffeine and abstain from it as a test. I don't do many officially timed runs. After watching this, I will consider this more going forward but I don't intend to pound down a crunchy mouthful of dry coffee beans to power blast my training run.

[@doing_hard_things]

Pahaha was not expecting 0:17 ! Love this channel

[@richardmiddleton7770]

Don't eat before the 5k, just black coffee/espresso, sprint off the line, and try and hold it! Panic that you can't hold it, but hold on anyway! 👍

[@fiddlincara]

My two favorite KZbin channels are out of Norway… this one and RailCowGirl! This morning I took a rest day and sat on the couch with the pooch and a cup of coffee! 😂

[@itsNirbhayPS]

very helpful video, keep up bhai…❤

[@KwyjiboVanDeKamp]

What if I do heart rate training? Will caffeine increase my heart rate? In this case it would mean that I wouldn't have a performance boost cause at a given pace my heart rate would be higher than without caffeine.

[@antwalsh]

That's what I am wondering as well. I saw an other video where it was suggested to not drink coffee before a run, so you could keep your heart rate down a few beats per minute. So I'm thinking that maybe have your coffee before a race and but keep it for after your easy runs. But who knows🤷

[@dresden_slowjog]

Yes, caffeine increases my heartrate. As a hr runner I usually stay away from coffee or tea before my slow runs (80% of my runs). With coffee I need to slow down a lot if I want to keep it at my goal of 141 BPm or lower than without (same temp, dame humidity, wind, track). On my fast workouts or in races I don't care, I actually pop a coffee or two before

[@KwyjiboVanDeKamp]

@@dresden_slowjog Thanks a lot for the answer. Thought so too but never tested it myself.

[@jakobgunnarsson7952]

Do you have any tips on how to avoid stomach kramps? I experience that anytime I push myself when running (>90% max hr) for more than 20 minutes I get stomach kramps after my running. This especially the case on race days. Great video btw, as always!

[@lukemalena5738]

Do 15-20 crunches before a race. It will engage your core so cramps are less likely to happen

[@chrisgardiner4998]

Thumbs up just for the coffee in the face moment! 😂

[@goranwinblad]

😅

[@SucklessProgrammer]

My kids loved the ☕ in the face part. Thanks. It is a pitty that I can't sleep after having coffee during the day.

[@ryanrem5123]

Thanks for the great videos 😊

[@goranwinblad]

Thanks for watching!

[@CaptainBrash]

I've never used additional caffeine for endurance (other than my morning coffee) I use it for the gym for powerlifting/bodybuilding

[@goranwinblad]

Thanks for sharing!

[@meangreenmememachine2890]

0:17 giggity!

[@therunningtattooartist5172]

Great Video! Would you need a top up in a marathon??

[@rumblerumble2276]

Triggers anxiety for me if I drink more than a regular cup of coffee.

[@moritzlimbach]

stop the video at 2:36 :D thanks for the good content. love your channel ;)

[@cpm4317]

What about Coffein+sugar improving recovery times when taken after workout?

[@brotherdustin9363]

I'm surprised caffeine makes such a difference thank you for this information, but I being one who chooses not to have caffeine I think I'll find other ways to perform better 😊 .

[@PamelaEgan01]

Beet juice, check. Carbon plate shoes, check. Caffeine, check.

[@redstonep7607]

Splash of coffee on face is so funny… it was hilarious!!!! at least with caffeine, you will not fall asleep during your run. 3% here 3% there, and vitamin, food and sleep, give another 10-20%. Wow record beating time …

[@tommykaira8775]

Doesn't caffeine causes dehydration?

[@barriehobbs4533]

Caffeine is a diuretic and as i get older i wonder whether any benefit in time is wiped out by the need for a pit stop.

[@jonandmoni2]

I generally have a coffee a bit before I go on a run or cycle ride. That way I go to the toilet and lose a bit of weight as well as eliminating the need to go in the next hour.

[@chch242]

You can wear the $300 shoe 100 times, I bet they will survive, to equal the $3 coffee before each run ;-)

[@goranwinblad]

Haha true! But I guess you should take advantage of both if you want to reach your full potential :)

[@sbsb4995]

Using caffeine in sports is a very bad practice 😢.

[@jameswalker739]

Ty sir!!

[@goranwinblad]

Thanks for watching!

[@ChicagoTerrainFactory]

Wow, that's a lot of caffeine. 90KG male needing 270-450mg of caffeine according to this video. I'm used to taking a cup of coffee and a gel with 75mg during my 2 hour half marathon. Sounds like I need to take multiple gels/energy drinks prior to the race.

[@bluedew]

Is caffeine good for skin?

[@vidzgo]

I like coffee however I somehow always got cramps in my intestines after a few kms of running.

[@boathemian7694]

Norwegian humor cracks me up

[@goranwinblad]

😅

[@SirKorup]

I usually take coffeine pills before a run. I think i might only do it for harder workouts and races in the future. It shouldn't be needed for easy runs realistically :)

[@goranwinblad]

I totally agree!

[@RunBikeRepeat]

Tried to take caffeine as suggested in first 20 seconds of the video 😢 !!! Warning it hurts 😅

[@1989Tod]

The question is milk or no milk, How do you guys drink your coffee :)?

[@luffyluck]

Coffee makes me run faster because it makes me shed some weight before the run 😏

[@Soferrytiresome]

L.O.L love the commitment to the bit, very funny ☕️ 💦😩

[@JohnDoe-ll9uh]

caffeine isnt banned because the biggest sponsor and several others, Coca Cola and Red Bull / Monster etc not to mention PepsiCo sell Caffeine

[@carridg]

So for me at 67kg I would need a minimum of about ten teaspoons of Nescafé in one cup of coffee? No thanks!

[@rossnelson2522]

Can you ID that mug @ 4:47?

[@willmartin5810]

Moomin Mug Snufkin Green

[@nichola607]

Interesting

[@strensmsproductions4873]

A missed oppretunity to talk about the effects on sleep 😴 💤 . If you work out after work with a caffine pill. Take it at 17:00, peaks 18. You may still have ~50% of that caffine in your system for bedtime. 🛌 🛏

[@Rahir888]

Before this I thought the only faster you get from coffee is running faster to the toilet.

[@TheLelol]

No words about bad sleep and recovery after consuming much caffeine? Thats just a joke!

[@jk6561]

😅How about stopping for a coffee on your run? Us cyclists always do!

[@andreadws7151]

I quit drinking coffe about 3 months ago. Maybe I'll drink in some important occasions.

[@retrospectologyrunner]

☕

[@steynhoukes5601]

First one