What to drink before and after run club

Thursday, seven o'clock, and forty runners are stretching on a pavement in Hackney. Somebody has a speaker playing garage, the pace leaders are shouting out groups, and half the crowd met for the first time last week. An hour later they are back on the same corner, red faced and grinning, and everyone is asking the same thing: what is in the cooler?

What to drink before and after run club comes down to two simple moves. Before, keep it light with water and, if you like it, a gentle lift of caffeine; after, have water first, then something cold and full of flavour that turns the cool down into the best part of the evening.

The quick version

• Sip water through the afternoon rather than downing a pint at the start line.
• If you enjoy caffeine, a light can around 45 minutes before the run is plenty.
• After the run, water comes first, then a drink you actually look forward to.
• The chat at the finish now matters as much as the pace.
• Peak Hype suits the warm up and Peak Calm suits the wind down afterwards.

Why has run club become the new night out?

Somewhere in the last few years, the weeknight social moved from the pub to the pavement. Strava's Year in Sport report found that run club participation grew by 59% in a single year, and you can see it in every city: crews with their own merch, curated playlists, coffee stops and DJ sets at the finish.

People come for the miles and stay for the people. Friendships, collaborations and the odd romance now start at mile three. It fits neatly with the wider move towards drinking less, which we cover in our guide to being sober curious in the UK.

What should you drink before a run?

Water, little and often, is the foundation. Spread it across the afternoon, because nobody enjoys sloshing through the first kilometre.

Many runners also like a small hit of caffeine before an evening session. Something light suits a late start better than a huge mug. Our founder Louie swapped coffee for guayusa back in 2020 and has had it every day since, and the smoother feel is why. If you are curious about the difference, read our comparison of coffee, tea, matcha and guayusa.

That is where Peak Hype comes in: a berry citrus can with 60mg of natural caffeine from guayusa, 250mg of L-tyrosine and B vitamins, all in 28 calories. Hype contains caffeine and is not recommended for children or for women who are pregnant or breastfeeding.

What should you drink after run club?

Start with a good glass of water as you cool down and stretch. On a long run or a hot summer evening, plenty of runners add electrolytes too.

Then comes the fun part. The post-run drink is where the group lingers, swaps stories about the hill on the last loop and makes plans for the weekend. A cold, fizzy can with real flavour gives that moment a sense of occasion.

What makes a good post-run ritual?

The best rituals are small and repeatable. Here are the ones our community swears by:

• The group photo. Sweaty, slightly blurry and always the image everyone saves.
• The pavement stretch. Ten minutes on the kerb with a can in hand and the playlist still going.
• The Saturday long run brunch. Eggs, toast and a table full of people you only met through running.
• The run to the party. A crew that jogs to a gallery opening or club night and arrives buzzing.

If your run tends to roll into an evening out, our list of the best alcohol-free drinks for a night out has more ideas.

Meet Peak Calm

Calm is our relaxed mood: relaxed, not tired. It is a lightly sparkling juicy peach drink with 70mg of magnesium, 50mg of L-theanine, 125mg of L-tryptophan, 250mg of glycine and vitamins B3, B6, B7 and B12, which contribute to normal psychological function and the normal functioning of the nervous system. It is caffeine free, vegan and low in sugar, with 33 calories a can.

Louie started Peak after noticing the loop of coffee to get going and alcohol to switch off, and Calm was made for the second half of that story. People tell us it is the can they crack open on the kerb once the watch has stopped. We have poured it in the Calm room at Ministry of Sound, and it belongs at the finish line just as much.

Try Peak Calm, the juicy peach mood drink for after the run.

Common questions

Is it OK to have caffeine before an evening run?

Lots of runners do, and a lighter amount around 45 minutes beforehand tends to sit well. Keep later evenings in mind if you are sensitive to caffeine.

Can I drink something fizzy before running?

A lightly sparkling can is fine for most people if you sip it rather than gulp it. Give yourself a little time before you set off.

What is a good alcohol-free drink for after run club?

Water first, then something cold with real flavour that you would choose on its own merits. Peak Calm is caffeine free, so it works however late the session finishes.

Which Peak should I take to run club?

Plenty of our crew bring one of each: Hype for the warm up and Calm for the cool down. The mixed pack covers both.