#10k

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A wide, editorial-style flat lay on a warm, matte cream stone surface, shot from slightly above in soft natural morning light. On the left, a ceramic espresso cup in muted terracotta holds dark coffee, with a few roasted coffee beans scattered beside it. In the center, a small wooden board holds three bright red chili peppers, one sliced open to show pale seeds, next to a small pile of coarse red pepper flakes. On the right, a pair of minimalist off-white running shoes with sage green accents rests at an angle, and a slim stopwatch with a clean white face lies in front of them. Three small matte white capsules sit in a neat row at the center of the composition, a quiet nod to the placebo and the active doses. Soft shadows fall to the lower right. A sprig of dried eucalyptus and a folded linen cloth in oatmeal tones add texture at the edges. The palette is warm and restrained: terracotta, chili red, cream, sage, and charcoal brown, with a gentle pop of red as the focal accent. The depth of field is shallow, so the foreground beans are slightly soft and the chilies and capsules stay crisp. The mood is clean, modern, and magazine-like, in the style of a contemporary health and science journal. There is no text, no people, and no logos, and plenty of negative space on the upper left and right edges leaves room for a headline overlay.

Caffeine + Capsaicin Beat Placebo in a 10K. Capsaicin Alone Didn't

BY COACH RYAN · Oct 17, 2026

A chili-pepper compound plus caffeine was the only combo that beat placebo over 10 km in a new crossover trial, yet capsaicin alone did nothing. Caffeine drove the statistical effect, and there's no proof of synergy. The dose, 6 mg/kg, works out to roughly 450 mg for a 75 kg runner, which is a lot. Insomnia, anxiety, headaches, and racing heart showed up more often with caffeine. Here's what the 20-runner study found and who should skip it.