Running News Daily

We investigate whether it’s time to turn over a new leaf when it comes to your hot beverage of choice.

Many of us call upon the powers of caffeine to perk us up and put a little more spring in our stride before workouts. Most often, we turn to coffee, but lately, some have been brewing up another drink that promises to energize the body without any jittery side effects: yerba mate.

There are only a handful of plants in the world that naturally produce caffeine, and yerba mate is one of them. This makes the herbal tea a potential stand-in for java, and it may have you wondering if it’s time to turn over a new leaf when it comes to your hot beverage of choice. Here’s everything you need to know about yerba mate’s benefits and if it can help in your PR pursuits.

What Exactly Is Yerba Mate?

Yerba mate is an herbal tea made from the dried leaves and twigs of the evergreen Ilex paraguariensis plant, which is native to South America. This is not the same plant that green tea hails from. Traditionally it is consumed from a container called a gourd (calabash) and sipped with a metal straw (bombilla) that has a filter at its lower end to strain out the leaf fragments.

Yerba mate is often described as earthy, vegetal, herbaceous, and bittersweet in flavor. Several brands of mate also contain tender stems and branches in the mix, which can impart a woodsy flavor to tea. 

What Are Yerba Mate’s Benefits?

Yerba mate may help give your runs a jolt. While the caffeine content of yerba mate will be impacted by a few factors, including brewing time and quantity of leaves used, it’s thought that a cup of the beverage contains about 40 milligrams of caffeine. In comparison, brewed coffee ranges from 60 to 180 milligrams in a 6-ounce serving. Yerba mate also contains two other stimulants—theophylline and theobromine—which may work together with caffeine to put more pep in your stride or help you shake off morning brain fog.

Caffeine has been shown to help improve athletic performance for a few reasons, including lowering perceived effort. But you may need more caffeine than yerba mate delivers for all the performance-boosting benefits. To effectively rev up your workouts and races, you’ll need between 3 to 6 milligrams of caffeine per kilogram of body weight. So for a 150-pound runner, that’s 204 to 408 milligrams of caffeine or roughly 5 to 10 cups of yerba mate. People who are not used to consuming caffeine (and are thus more sensitive to it) may get more of a boost from less.

For some people, the naturally caffeinated beverage delivers enough without the pre-run jitters or irritability. But this benefit remains largely anecdotal. And since the drink contains fewer acids than coffee, some people find this beverage is easier on their stomachs than coffee, which can be especially beneficial before a big workout.

What’s more, an investigation in the journal Medicine and Science in Sports and Exercise reported that trained male cyclists who took 5 grams of capsulated yerba mate for five days and then the same amount again one hour before the exercise trials burned more fat during exercise and had improved time trial performance than when a placebo was consumed. So when paired with endurance activities like running and cycling, yerba mate could help aid in efforts to burn body fat and also improve athletic performance by conserving carbohydrate stores for high-intensity moments, but this was a very narrow study conducted only on trained males.

The optimal amount of yerba mate from a supplement or drink to consume daily and prior to exercise is still to be determined. Many studies have used standardized capsules, so we need more research to see if the same benefits would occur using brewed tea.

When yerba mate leaves are brewed, they release several types of antioxidants, which may limit oxidative stress (a harmful chemical process) and inflammation in the body, leading to a lower risk for several health conditions such as heart disease, dementia, and cancer. And while no research has shown any definitive links between yerba mate and the reduction of disease risk, a study in the British Journal of Nutrition speculates that the abundance of phytochemicals (plant compounds) in yerba mate is the main reason why 11 days of its consumption was found to improve the rate of strength recovery from eccentric exercise (weight lifting) by an average of 8.6 percent. It should be stressed that brewed coffee also contains a slew of antioxidants, and it’s not yet known which drink wins out for packing the biggest antioxidant punch.

Additionally, in one 40-day investigation, participants who drank a little over a cup (330 milliliters) of yerba mate each day lowered their LDL (bad) cholesterol levels by about 8 percent and raised HDL (good) cholesterol by 4.4 percent, which may lower the risk for heart disease.

Yerba mate does contain a few essential minerals including manganese, iron, zinc, and copper, but levels are likely not large enough to make a big impact on your diet compared to what you get from foods.

It’s worth noting that there is some evidence that drinking large amounts of yerba mate for an extended period of time may increase the risk for upper-body cancers, namely in the esophagus, larynx, and mouth. One possible explanation is that the drying process of yerba mate produces polycyclic aromatic hydrocarbons (PAHs), known carcinogens also found in tobacco smoke and grilled meat. A more likely scenario, however, is that the very hot temperatures that yerba mate is commonly consumed at in countries with frequent use induces tissue damage that leads to cancerous cell formation. As long as you are not brewing up liters a day and also letting your drink cool for a few minutes so that it is below 150°F before sipping, the cancer risk should be minimal. Levels of PAHs can vary considerably among brands.

The latest recommendations are that women who are pregnant should limit their intake of caffeine from any source, including yerba mate, as it may raise the risk for complications including low birth weight and miscarriage.

How Do You Use Yerba Mate?

To prepare yerba mate, fill the bottom third of the gourd with dried mate leaves before adding hot water, or use a tea strainer filled with a tablespoon or so of leaves set in a mug. You can also brew it up using a French press. Yerba mate tea bags are also available, but you’ll likely get the freshest flavor (and more of a caffeine boost) with loose leaf.

For the warmer days ahead, you can prepare mate like you would iced tea and keep a jug stashed in the fridge. A few brands are offering pre-made bottled or canned mate drinks, but read labels so you aren’t also drinking heaps of sugar.

Some sports nutrition products, like chews and gels, will include yerba mate extract as a way to deliver you a shot of caffeine when on the go. These products should tell you how much mate-derived caffeine you’re getting in a serving.

Remember, because it contains stimulants, sipping yerba mate within a few hours of bedtime may lead to a restless night.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.