Runners will go for their run whatever the weather ðââïļ ð ðĪŠ
Runners will go for their run whatever the weather ðââïļ ð ðĪŠ
Ditching Alcohol Can Give You a Performance Edge. An Expert Explains When to Cut Booze Ahead of Race Day
A Sports Cardiologist Explains Whenâand Whyâto Cut Out Alcohol So You Can Run Stronger on Race Day
Waiting until you cross the finish line to toast with your running buddies can set you up for better sleep, more energy, and faster splits.
By Morgan Petruny, Mallory Creveling, CPTPublished: Sep 07, 2026 2:56 PM EDT
Whether youâre racing the mile or the marathon, dozens of factors can influence how you perform on race day. One thing that almost certainly wonât help you clock a faster finish: alcohol.
To understand how drinking can affect your training and running performance, we spoke with Tamanna Singh, MD, director of Cleveland Clinicâs Sports Cardiology Center and codirector of its Womenâs Integrated Sports, Exercise, and Research (WISER) Center, RRCA-certified run coach, and marathoner.
Singh explains exactly why and when youâll want to cut out booze as you prepare for a race, so you show up on the starting line ready to run your best. Youâll also learn how alcohol affects two essential tools for recovering well and racing strong.
When Should You Cut Out Alcohol Before a Race?
According to Singh, thereâs no hard cutoff for when you need to stop drinking before a race. That said, she explains that there are specific times during your training cycle when alcohol can be especially detrimental to your performance.
âIf youâre following a 12- to 16-week training cycle for a marathon, lay off the alcohol from about weeks six to nine, or nine to 12 [respectively],â she says.
Those three to four weeks just before your taper, when youâre hitting those 18- to 20-mile long runs, are when you really want to be prioritizing your recovery, Singh explains. That includes getting high-quality sleep, adequate hydration, and ensuring good heart-rate recovery and variabilityâall things that alcohol can significantly impair.
Most runners will usually taper for about two to three weeks before their race, Singh adds, and thatâs also a time youâll want to avoid booze. âDuring that time, you really want to have a good reset for your body so it can focus on muscle repair, synthesis, and recovery,â she says. Because alcohol affects all those factors, many people wonât drink during that timeâand plenty of athletes just donât drink at all during their entire training cycle. This allows you to train hard, recover well, and show up fresh and ready to race!
How Does Alcohol Affect Your Energy?
The days leading up to your race are a key time to focus on getting enough carbohydrates, fluids, and electrolytes. Doing so helps prime your body to hit that starting line strong, explains Singh. Physiologically, having a beer during this time can interfere with your efforts to stay adequately fueled and hydrated.
âAlcohol is metabolized by the liver, and essentially the liver is the organ thatâs responsible for getting rid of all of the bodyâs toxins,â Singh says. When you drink, the liver needs to clear that alcohol first, which requires your body to use glucose. The problem is that you also need that glucose for energy to run well and hit your goal race paces.
âIf you have alcohol in your system, your liver is going to prioritize breaking down that alcohol instead of providing glucose for you to utilize for energy,â Singh says. With less glucose available to fuel your working muscles, maintaining your usual pace can feel noticeably harder.
So, instead of having a drink in the days or weeks leading up to your race and risking more fatigue than you want on your big day, wait until you cross the finish line to celebrate with a postrace beverage, Singh says.
How Does Alcohol Affect Recovery?
Booze can also wreak havoc on your sleep, which many experts consider the single most powerful tool runners have to improve their recovery.
âAlcohol impairs the ability for the bodyâs muscles to repair, synthesize, and recover while we sleep,â Singh says. âIt actually inhibits growth hormone, which is responsible for all of that muscle recovery.â
Not only does alcohol lower your sleep quality, but it can also cause insomnia for some individuals, which can mean sleep quantity suffers, too. In order to perform well day after day in training, you really need both good sleep quality and adequate sleep quantity, adds Singh, or you wonât be able to perform.
Even one night of poor sleep can affect your running the next day. In a study published in Physiology & Behavior, researchers asked 20 runners to complete a 12-minute, self-paced time trial after getting eight hours of sleep and again after getting just four hours. After the night of less shuteye, the runners covered 6 percent less distance and reported a higher rate of perceived exertion, more fatigue, and worse overall mood.
Finally, alcohol can also lower your heart rate variability (HRV). HRV reflects the balance and activity of your sympathetic (âfight or flightâ) and parasympathetic (ârest and digestâ) nervous systems as your body responds to changing demands throughout the day. A higher HRV generally indicates that those systems are well-regulated, which can signal better recovery and cardiovascular fitness, Singh explains.
All things considered, alcohol delivers a harsh double whammy to your running recovery and your overall fitness. When youâre preparing for a race, it can be a huge benefit to eliminate booze from your training plan entirely. You might just find yourself crossing the finish line a little faster and strongerâwhich will make that postrace toast with your running buddies all the sweeter.
Ditching Alcohol Can Give You a Performance Edge. An Expert Explains When to Cut Booze Ahead of Race Day
A Sports Cardiologist Explains Whenâand Whyâto Cut Out Alcohol So You Can Run Stronger on Race Day
Waiting until you cross the finish line to toast with your running buddies can set you up for better sleep, more energy, and faster splits.
By Morgan Petruny, Mallory Creveling, CPTPublished: Sep 07, 2026 2:56 PM EDT
Whether youâre racing the mile or the marathon, dozens of factors can influence how you perform on race day. One thing that almost certainly wonât help you clock a faster finish: alcohol.
To understand how drinking can affect your training and running performance, we spoke with Tamanna Singh, MD, director of Cleveland Clinicâs Sports Cardiology Center and codirector of its Womenâs Integrated Sports, Exercise, and Research (WISER) Center, RRCA-certified run coach, and marathoner.
Singh explains exactly why and when youâll want to cut out booze as you prepare for a race, so you show up on the starting line ready to run your best. Youâll also learn how alcohol affects two essential tools for recovering well and racing strong.
When Should You Cut Out Alcohol Before a Race?
According to Singh, thereâs no hard cutoff for when you need to stop drinking before a race. That said, she explains that there are specific times during your training cycle when alcohol can be especially detrimental to your performance.
âIf youâre following a 12- to 16-week training cycle for a marathon, lay off the alcohol from about weeks six to nine, or nine to 12 [respectively],â she says.
Those three to four weeks just before your taper, when youâre hitting those 18- to 20-mile long runs, are when you really want to be prioritizing your recovery, Singh explains. That includes getting high-quality sleep, adequate hydration, and ensuring good heart-rate recovery and variabilityâall things that alcohol can significantly impair.
Most runners will usually taper for about two to three weeks before their race, Singh adds, and thatâs also a time youâll want to avoid booze. âDuring that time, you really want to have a good reset for your body so it can focus on muscle repair, synthesis, and recovery,â she says. Because alcohol affects all those factors, many people wonât drink during that timeâand plenty of athletes just donât drink at all during their entire training cycle. This allows you to train hard, recover well, and show up fresh and ready to race!
How Does Alcohol Affect Your Energy?
The days leading up to your race are a key time to focus on getting enough carbohydrates, fluids, and electrolytes. Doing so helps prime your body to hit that starting line strong, explains Singh. Physiologically, having a beer during this time can interfere with your efforts to stay adequately fueled and hydrated.
âAlcohol is metabolized by the liver, and essentially the liver is the organ thatâs responsible for getting rid of all of the bodyâs toxins,â Singh says. When you drink, the liver needs to clear that alcohol first, which requires your body to use glucose. The problem is that you also need that glucose for energy to run well and hit your goal race paces.
âIf you have alcohol in your system, your liver is going to prioritize breaking down that alcohol instead of providing glucose for you to utilize for energy,â Singh says. With less glucose available to fuel your working muscles, maintaining your usual pace can feel noticeably harder.
So, instead of having a drink in the days or weeks leading up to your race and risking more fatigue than you want on your big day, wait until you cross the finish line to celebrate with a postrace beverage, Singh says.
How Does Alcohol Affect Recovery?
Booze can also wreak havoc on your sleep, which many experts consider the single most powerful tool runners have to improve their recovery.
âAlcohol impairs the ability for the bodyâs muscles to repair, synthesize, and recover while we sleep,â Singh says. âIt actually inhibits growth hormone, which is responsible for all of that muscle recovery.â
Not only does alcohol lower your sleep quality, but it can also cause insomnia for some individuals, which can mean sleep quantity suffers, too. In order to perform well day after day in training, you really need both good sleep quality and adequate sleep quantity, adds Singh, or you wonât be able to perform.
Even one night of poor sleep can affect your running the next day. In a study published in Physiology & Behavior, researchers asked 20 runners to complete a 12-minute, self-paced time trial after getting eight hours of sleep and again after getting just four hours. After the night of less shuteye, the runners covered 6 percent less distance and reported a higher rate of perceived exertion, more fatigue, and worse overall mood.
Finally, alcohol can also lower your heart rate variability (HRV). HRV reflects the balance and activity of your sympathetic (âfight or flightâ) and parasympathetic (ârest and digestâ) nervous systems as your body responds to changing demands throughout the day. A higher HRV generally indicates that those systems are well-regulated, which can signal better recovery and cardiovascular fitness, Singh explains.
All things considered, alcohol delivers a harsh double whammy to your running recovery and your overall fitness. When youâre preparing for a race, it can be a huge benefit to eliminate booze from your training plan entirely. You might just find yourself crossing the finish line a little faster and strongerâwhich will make that postrace toast with your running buddies all the sweeter.
Sound Sleep. Good Health.
Runner’s WorldâVerified account @runnersworld
Training hard? Don’t skimp on sleep. Here’s why: http://spr.ly/60178CvuZ Ä
Out for my run ðââïļ ð ðĪŠ
A nice bike for a spin around #loughrynn ðŪðŠ
10 amazing benefits of running @RunnersWorld #physicalactivity âĪïļðĶĩð
Running can do wonders for your strength, fitness, mental wellbeing and lifespan â and there’s no better time to start running than now
By Andy Dixon and Rachel BoswellUpdated: 05 June 2024
Occasions like Global Running Day and the London Marathon put a brilliant spotlight on the activity of running â but running isnât just about single days. Instead, running is a sport, a hobby and a mental and physical release that everyone can enjoy and improve at. In other words, running can become a welcome, important and extremely beneficial part of your life.
If youâve never run a step, here are 10 benefits of running that will inspire you to lace up those running shoes and get going today…
1. It strengthens your body
When you run, your whole physiology reaps the rewards of your movement. Here are just some parts of the body that feel the positive effects of those accumulated running steps.
The heart
Among other things, regular running helps to improve your respiratory function, lower your cholesterol, reduce your risk of diabetes and improve your heart health. In fact, according to leading cardiologist Dr Dan Augustine, ‘if you could put exercise into a pill, it would be better than most drugs that a doctor could give you’. That, in itself, is one mighty selling point for running.
The heart is like an engine. As you run, or do any form of endurance exercise, your heart must pump out more blood so it can deliver more oxygen to other muscles and organs in the body to keep them working effectively. In return, more blood must return to the heart so the cycle can continue. The more you run, the bigger and stronger your heart becomes, which means it can pump out more blood with each heartbeat. This, in turn, means that your heart can deliver the same amount of oxygen with fewer heartbeats, lowering your heart rate â and a lower heart rate is linked with more efficient heart function and better cardiovascular fitness.
The legs
Unsurprisingly, running is a lower limb-centric exercise that variously employs the four main leg muscle groups â quadriceps, calves, glutes and hamstrings â among other big muscles such as your hip flexors. As you run and repeatedly use these lower body muscles, youâll gradually increase your muscle strength, build your speed and balance, reduce your risk of injury and improve your running economy. That amounts to many wins.
The joints
Sorry, naysayers! Despite popular legend, running wonât wreck your knees. Instead, it can actually strengthen your knees and other joints, with research from Stanford University in California finding that recreational runners showed less wear and tear on their joints than non-runners.
2. It can help you to live longer
Various studies add evidence to the pile that running works wonders for your lifespan.
A recent study published in the International Journal of Environmental Research & Public Health has found that running for 75 minutes per week can add a solid 12 years to your life. Looking at 4,400 subjects, it compared those who ran at least 75 minutes a week with those who ran less than 10 minutes a week, showing that big rewards can come from a small, manageable amount of running.
Meanwhile, another study of 55,000 people concluded that running three times a week for an average of just 17 minutes at a time reduced the risk of fatal heart attack or stroke by 55%.
3. It can reduce your risk of cancer
While running doesnât cure cancer, plenty of research suggests that it can help to prevent it. A recent study published in Cancers (Basel) found that those who engaged in exercise had, for example, a 70% lower risk of developing colon cancer, around 30 to 40% less chance of developing breast cancer and an overall prostate cancer risk reduction ranging from 5% to 65%. It also concluded that exercise can also be used as âa complementary part of the medical treatment of cancer patientsâ.
Another study performed a genetic analysis of nearly 131,000 women from around the world, including nearly 70,000 who had been diagnosed with invasive breast cancer. It found that people who were likely to engage in âgreater overall physical activity, greater vigorous activity, and lower sedentary timeâ â based on their DNA â had a 41% lower risk of invasive breast cancer than those who were inactive. This means that physical activity such as running could help to safeguard your body against diseases such as this.
4. It keeps your mind sharp
While the physical benefits of running are enormous, letâs not overlook the psychological ones.
Research in the Psychonomic Bulletin and Review posited ‘insurmountable’ evidence that regular exercise helps to curb age-related mental decline, with Frontiers in Aging Neuroscience also finding that adults over the age of 50 who take up aerobic exercise benefit from better cognitive function and improved blood flow in the brain.
Whatâs more, a separate study in the Journal of Alzheimerâs Disease found that those who ran 15.3 miles per week had a 40% lower risk of dying from Alzheimerâs disease than non-runners.
As such, the cognitive benefits of running are worth keeping in mind.
5. It soothes stress
Ever felt more relaxed and energised after a run? If so, you arenât alone, as running is repeatedly cited as an activity that helps to lift mental loads and reduce feelings of stress and anxiety.
A small study conducted by Asics measured the brain waves of participants before and after a 20-minute run, and found that even this relatively short bout of exercise led to a 58% reduction in levels of cognitive stress.
6. It doesn’t cost much
We all have different budgets and priorities when it comes to running, just like anything else.
While we can spend money on more premium running goods such as carbon plate running shoes, GPS running watches and compression boots for recovery should we want or be able to, it’s important to remember that running needn’t cost the earth. Strip things back to basics and all you really need to get started and feel the benefits of running is a pair of comfortable, supportive running shoes and good-fitting running kit that works with you as you move. As far as sports go, running is one of the most affordable you can choose to do.
7. It’s perfect ‘me time’
Running is a great way to give yourself permission to do something just for you. As you log the miles you can listen to music, catch up on an audiobook or tune into your favourite podcast. Or, you could leave your phone at home, unplug yourself altogether and be mindful of your breathing and the sights and sounds around you.
Whether itâs to escape the kids or your inbox, or to simply catch some fresh air while you can, carving out time for a run helps to keep the balance of your life in check.
8. It gives you a chance to enjoy nature
Talking of fresh air, going for a run really is an ideal reason to get outside and enjoy the therapeutic benefits of nature. One study published in Environmental Science & Technology found that people who exercised outdoors experienced increased energy levels and decreased feelings of depression, and were more likely to repeat their workouts.
Running in a natural environment is also good for boosting your levels of vitamin D â an all-important vitamin in which many Britons are deficient â so thereâs no better reason to hit the trails or your local park for your next run.
9. It puts you in control
Adaptable and flexible, running is the ultimate pursuit for personalisation â you can choose precisely how and when you want to approach it.
You can run solo or with others; purely for fun or to prepare for goal races; for 10 minutes or for two hours; first thing in the morning or as the final activity to wrap up your day. A special benefit of running is that itâs not a one-size-fits-all activity â instead, it’s one that you can slot into your life according to your own targets, preferences and schedule. Itâs up to you.
10. It can boost your happiness
When you go for a run, you can leave negativity at the door â studies have proven that running can enhance your mood and general sense of wellbeing.
One study, conducted by Glasgow Caledonian University, quizzed more than 8,000 parkrun regulars on their health and wellbeing. On average, they scored 4.4 out of 6 on the Oxford Happiness Questionnaire, which is above the average of score of 4 for the general population. Plus, 89% of parkrun participants said that running regularly made them feel happier and had a positive impact on their mental health â and thatâs perhaps one of the best benefits of running you can get.
Related Story
Running for better health..@mayoclinicsport – Dr. Sara Filmalter,
Mayo Clinic Sports Medicine
@mayoclinicsport
·
Q: Is running a marathon good for my health? A: First-time marathon runners significantly improve their cardiovascular health during training. The key is to aim for at least 30 min of moderate-intensity activity 5 days a week. https://mayocl.in/37hrf1Y #MayoClinicQandA #tcmarathon
DEAR MAYO CLINIC: A few neighbors formed a running group to train for a marathon in 2021. Iâm thinking about joining them as I know that running can be good exercise, but Iâve never run before. Is running a marathon actually good for my health? Should I do certain things to avoid injuries?
ANSWER: Being active and engaging in regular aerobic exercise is important for overall heart health and wellness. Typically, 30 minutes of moderate intensity activity five days a week is recommended for most healthy adults. Running is a simple, low-cost exercise, and you should be commended for starting a new exercise regimen.
As a first-time runner, Iâd recommend that you talk with your health care provider about any concerns, especially if you have any health conditions, such as high blood pressure, heart issues or a history of prior musculoskeletal injuries. Ask your health care provider about any symptoms that you might want to watch for when you run.
Before starting out, I would suggest you invest in a good pair of running shoes and make sure that you warm up and stretch prior to any run. Focus on cross training with exercises that strengthen your hips and core.
If your neighbors are seasoned runners, you may want to consider joining a training program to help you build stamina and increase your mileage over time.
As a novice runner, a marathon may sound overwhelming, but recent research shows that it really could be the key to better health. A study out of the United Kingdom showed first-time marathon runners significantly improved their cardiovascular health during training for a 26.2-mile race.
Specifically, this study showed participants had improvements in overall cardiovascular health but particularly related to the stiffness of the aortic vessel. This is important because as people age, the bodyâs vessels become stiffer. This can be detrimental to your health since with stiff vessels your body has to work harder to pump blood.
In addition to runners having a substantial decrease in the stiffness of the aortic vessel, which moves blood throughout our body, the study found marathon training improved blood pressure.
The study looked at marathon runners six months prior to training and three week after they completed the London Marathon. On average, the subjects ran about 6 to 13 miles in training per week.
If running a marathon seems too daunting, consider a half marathon or a 5K. The cardiovascular benefits of running remain, no matter the distance. One of the most interesting findings of the UK study was that the slowest runners had the greatest improvements in cardiovascular health.
If running is not enjoyable or you have other issues â letâs say your knees or back make it challenging to run â you can still benefit from lacing up your sneakers. Walking regularly at a brisk pace can result in improvements in overall cardiovascular health and vessel stiffness.
Whatever activity you chose, the key is that you want to aim for at least 30 minutes of moderate intensity activity five days a week. Walking or running with the neighbors is a great way to combine exercise and socialization. And if youâre wondering about the definition of moderate intensity, you should be able to carry on a conversation, but you should not be able to carry a tune. âDr. Sara Filmalter, Family and Sports Medicine, Mayo Clinic, Jacksonville, Florida
The Effects of Alcohol on the Heart @runnersworld @ClevelandClinic
Runner’s World
@runnersworld
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Alcohol and Athletic Performance: The Effects of Alcohol on the Heart
