Is it good to have sex the night before running a race? Science has this answer

Speaking of a runner's athletic performance, the intersection with intimate and sexual life has been the subject of numerous debates and myths. One of the most recurring questions that many runners ask is whether having sex before a popular race is beneficial or detrimental to performance.

Over the years, this question has generated all kinds of contradictory beliefs and advice. But what does science really say about it? At RUNNEA we put the spotlight on some of the myths and truths about sex and running.

Popular myths and beliefs about sex and running

For generations, the belief has persisted that having sex before an athletic competition could deplete an athlete's energy and strength. This idea is supported by old theories that suggested that sexual abstinence could preserve testosterone levels and thus increase aggressiveness and the capacity for optimal performance.

Historically, many coaches and athletes have promoted abstinence before crucial events, assuming that this practice could offer a physical and psychological advantage at key moments. For example, the famous boxer Muhammad Ali abstained from sex six weeks before his fights. Ali believed this helped him maintain the aggressiveness and focus needed to beat his opponent in the ring. For his part, the legendary manager of the United Manchester soccer team, Alex Ferguson, did not advocate complete abstinence, but he did recommend that his players maintain some restraint in this regard during the night before a match.

On the other hand, there is a completely different perspective that advocates the benefits of sex as a relaxation tool before competitions. Proponents of this view argue that sex, being an activity that releases endorphins - the happiness hormones - can mean a noticeable reduction in stress and anxiety levels. According to this school of thought, an athlete who has had a satisfying sexual encounter before a sporting event may approach the competition with a clearer mind and an elevated state of mind, which could translate into better performance.

Both views have their proponents and detractors, and modern science has attempted to offer clarity on this debate. Recent studies have explored how pre-competition sex actually affects testosterone levels and whether this hormonal change has a direct impact on physical ability and athletic performance. In addition, psychological research has contributed to a better understanding of how sex-influenced emotional well-being can affect athletic performance.

Are runners better in bed?

The relationship between physical performance and sexual activity has been the subject of study for years, and running, in particular, appears to have certain benefits that could translate into a better sex life. Runners often enjoy better cardiovascular health, which is critical for sexual function in both men and women. A study from the University of California, Los Angeles concluded that regular physical activity significantly improves cardiovascular function, which could help the duration and quality of sexual performance. In addition, running increases physical endurance, which not only allows for prolonged sexual activity without fatigue but can also improve strength and flexibility, expanding the range of possibilities in intimacy.

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The release of endorphins during running produces what many know as the "runner's high," a state of euphoria that can reduce pain and increase overall well-being. This elevated mood can make runners feel more energetic and enthusiastic in their sex life as well. Likewise, the confidence gained from achieving running goals may translate into increased self-esteem and body satisfaction, which inevitably positively affects sex life.

Potential benefits of sex for runners

From a physiological point of view, sex is not only a pleasurable activity; it can also function as an effective relaxation mechanism. Like running, sex can decrease stress and anxiety levels by releasing endorphins, the neurotransmitters responsible for feelings of pleasure and euphoria. This state of relaxation can be extremely beneficial just before a race, helping runners face the race with a clearer mind and a less tense body. In addition, sex can also act as a stretching and strengthening exercise for certain muscle groups that are used during running, helping to improve flexibility and potentially reducing the risk of injury.

An article published in the Journal of Sexual Medicine suggests that regular sex can improve sleep quality by regulating cortisol production and increasing oxytocin levels, which is essential for runners, as adequate sleep is crucial for muscle recovery and mental preparation before any competition. In addition, a study in the Journal of Sports Medicine and Physical Fitness noted that sexual activity may increase testosterone levels in men, which may have a positive effect on aggressiveness and competitiveness, although this theory is still being debated in the scientific arena.

It is also true that sex may have other benefits for athletes. For example, a study from the University of L'Aquila in Italy found that sex before a competition can improve the body's immune response, which could help prevent illness and injury related to physical and mental stress.

Will running affect my fertility?

One of the most common fears among male runners and athletes is that intense physical exercise can negatively affect fertility and sperm count. However, studies on this topic have yielded mixed results.

An article published in the Journal of Reproductive Health concludes that while moderate exercise can have positive effects on sperm quality, too much intense physical exercise could have negative impacts on sperm production and motility. This is because extreme exercise can lead to increased body temperature and injury to the genital area, in addition to hormonal imbalances that affect sperm production. So the key, according to researchers, is in moderation and listening to your body to avoid overtraining.

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For his part, Dr. Peter Schlegel, a prominent urologist and fertility specialist at Weill Cornell Medical Center; medical research unit and medical school of Cornell University (Ithaca, New York), states that "regular, moderate physical activity improves circulation and reduces stress, which can be beneficial for fertility in both men and women. However, athletes who train intensely for many hours each day may experience decreased fertility." Schlegel suggests that too much exercise may cause changes in menstruation and ovulation in women and may decrease sperm quality in men, an effect possibly due to alterations in reproductive hormone levels.

In Dr. Schlegel's words, "It is critical for runners who are considering parenthood to maintain a balanced exercise routine. If an athlete notices changes in his menstrual cycle or sexual practice, he should consider evaluating his training routine with the advice of a specialist," said the Cornell University doctor.

What really works in this relationship between sex and competition?

Going back to the initial question, is it advisable to have sex before a race or sports competition? Scientific research has not been able to provide a definitive answer that applies to all athletes equally.

In 2016, a comprehensive review published in the journal Frontiers in Physiology examined numerous previous studies on the subject and concluded that there is insufficient scientific evidence to claim that sex before a sports competition has a significant impact on athletic performance. The authors of this research suggest that the effects of pre-competitive sex may vary greatly from one individual to another, depending on factors such as training level, psychological state, perception of the sporting event, and the athlete's previous experience.

What "works" depends on personal preferences, the athlete's mental and physical state, and how previous activities, including sex, affect their preparation for competition. Listening to your body and understanding how you react to different stimuli before a major event may be more crucial than following rigid rules or generic advice. The key may lie in finding a healthy balance between training, rest and personal life, tailoring routines and habits to each athlete's individual needs. In the end, the most important thing is to arrive at the competition in the best possible condition, both physically and mentally.