Alcohol and running

Alcohol slows recovery and blunts performance: occasional moderate drinking is compatible with running, but not right before or after a key session.

• It disturbs deep sleep, when your body recovers most.
• It increases fluid loss and, after hard efforts, slows muscle repair and glycogen refuelling.
• After a long run or a race, rehydrate and eat a meal with carbohydrate and protein before any drink, then alternate each drink with water.
• Avoid alcohol in the 2 days before a race, and never run while still under its effects.
• For health, less is better: no amount is risk-free.

If you drink, keep it occasional, away from hard sessions, and plan an easy day after.