Your training is going well and your runs feel good. Then comes a night out. Just a couple of drinks, nothing major. The next day your run feels like wading through treacle, your legs are heavy and your energy is flat. You may not make the connection, as you didn’t overdo it. Alcohol may not always leave you with a stereotypical hangover, but it can still leave you feeling jaded.
For runners, alcohol quietly chips away at hydration, sleep, recovery and even your gut. All of these are critical for performance, progress and enjoying your runs.
If you are committed to your running goals, it is worth remembering how alcohol can sneakily hold you back.
Did You Know?
Nearly two-thirds of UK drinkers (61%) admit to over-indulging at social events.
One in five (18%) experience more hangovers during busy periods of celebration.
On special occasions, men drink an average of six drinks, which equals 14 units of alcohol, the recommended weekly limit.
Women typically have around four and a half drinks on an evening out - although many report more.
It is easy to see how a social evening can undo a week of sensible choices. Have you ever turned up for a long run feeling worse for wear? Runners often schedule long training runs at weekends when we’re typically socialising too.
How Alcohol Affects Your Running Performance
Any amount of alcohol can lead to dehydration, poor sleep and headaches. All of these make your runs feel slower, harder and less enjoyable. Alcohol also interferes with recovery, increases your risk of injury and can upset your stomach on race day or during long runs.
I am not here to be a killjoy. I enjoy an occasional drink (or three) too. The good news is that with a little planning you can enjoy social events while keeping your running goals intact.
Top Tips for Runners
Alternate drinks with water: Switch between alcoholic drinks and water to pace yourself and stay hydrated.
Use a measure for spirits and wine: Free-pouring makes it difficult to know how much you are drinking. Using a measure helps you stay in control.
Downsize your glass: Serving wine in smaller glasses makes a surprising difference.
Avoid topping up: Finish your drink before refilling so you can track what you have had.
Eat before drinking: A substantial meal slows down alcohol absorption and helps you feel steadier.
Watch the sugar: Alcohol is often high in sugar which adds unnecessary calories. Choose lighter options or non-alcoholic alternatives where possible.
Stick to evening drinks: Daytime drinking can sap your energy and focus.
Plan alcohol-free days: Treat them like recovery runs for your liver and your legs.
Plan your long training run away from alcohol: save alcohol for the day after a long run.
Stock up on non-alcoholic options: There are plenty of good choices now, including:
Clean Co (spirits and cocktails) available in most major supermarkets
Seedlip (gin alternative) for mocktails or on its own
Ariel (non-alcoholic wines) available online including sparkling options
Athletic Brewing Co. (non-alcoholic beers) direct online with a wide selection
Mother Root, a ginger and apple cider vinegar mix that works perfectly with sparkling water
Booyah Vitality, my favourite kombucha
The Runner’s Balance
Alcohol and running do not need to be sworn enemies. The key is balance. Just as you plan your training with hard runs and recovery days, you can approach alcohol in the same way. Make space for both social fun and strong running.
Every smart choice helps protect your training investment, your race day performance and the joy of running well. With a little balance, you can enjoy celebrations while keeping your running goals on track.
Raise a glass when it matters most and run stronger for it. Cheers to running well. 🥂👟