You’re Probably Using Caffeine Wrong | EP 789

Caffeine is one of the most researched performance enhancers in endurance sports, yet most runners know surprisingly little about how to use it effectively. In this conversation, Stone Creek Coffee founders Eric Resch and Amy Balestrieri separate the science from the myths, discussing when caffeine actually helps performance, why timing matters more than quantity, and how too much can hurt your sleep and recovery. They also explore why that morning cup of coffee is about far more than caffeine, touching on the rituals, psychology, and community that make coffee such an important part of endurance culture. Along the way, you’ll learn about caffeine tolerance, race-day strategies, common misconceptions like dehydration, and even what goes into producing a truly great cup of coffee. You’ll come away with a better understanding of how to make caffeine work for you and a new appreciation for the cup of coffee that starts so many great adventures.

EPISODE SPONSORS
Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928.
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!

ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out -  for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes means more comfort – on mile 5, 50, or 100. 
Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra.

Stone Creek Coffee: Start every adventure with One More Mile, our limited edition coffee created by Stone Creek Coffee and Trail Runner Nation for runners who believe the journey is as meaningful as the finish line. Fuel your next early morning, long run, or post-run conversation, and save 20% with code ONEMOREMILE20. Every cup is an invitation to be part of a community that goes farther together.

RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure.

Timestamps

00:00 | Why Caffeine Matters to Endurance Athletes

The discussion begins with why caffeine has become such a staple of trail running and what science actually says about its performance benefits.

07:00 | Coffee Is More Than Just Caffeine

Eric and Amy explain why your morning coffee ritual is as much psychological as it is physiological.

14:00 | How to Use Caffeine for Training and Racing

Practical advice on timing, dosage, long runs, and race-day strategies to get the most from caffeine.

20:30 | Busting Common Coffee Myths

The group tackles questions about dehydration, dark vs. light roast, caffeine levels, and energy drinks.

29:00 | From Coffee Farm to Your Mug

A behind-the-scenes look at how specialty coffee is grown, sourced, roasted, and why quality matters.

38:30 | Finding the Right Coffee Routine

The conversation shifts back to runners, covering caffeine tolerance, sleep, recovery, and building a routine that works for your body.

55:00 | Introducing The Long Run Blend

Eric and Amy share the story behind Stone Creek Coffee’s custom Trail Runner Nation blend and why it was designed specifically for endurance athletes.