How Sleep Can Make You a Better Runner

No matter how tempting it may be to stay up late watching shows or scrolling through social media on your phone, getting proper sleep is important. Nevertheless, have you ever considered the deep connection between the quality of sleep and your running performance?

Undeniably, the science is clear: better sleep leads to better performance. When you engage in physical activities such as running, your muscles undergo micro-damage, including muscle protein breakdown.

During sleep, your body releases hormones that facilitate muscle protein synthesis, effectively repairing the cellular damage caused by exercise. This recovery process is important for enhancing your performance and overall physical and mental health.

As a runner, getting enough sleep is even more crucial. It can help improve your performance, reduce the risk of injuries, and aid in recovery after a workout. We will explore how proper sleep enhances runners' endurance, speed, and overall health, helping achieve maximum performance and personal bests.

The Science of Sleep and Running Performance

Sleep is fundamental to enhancing athletic performance, particularly in activities like running, where physical endurance and mental sharpness are paramount.

Quality sleep aids in optimizing brain functions, including those related to cognitive processes and motor skills, which are crucial for running.

During sleep, particularly in the rapid eye movement (REM) phase, the brain processes and consolidates memories, including those related to physical skills like running. This process, known as motor learning, is essential for improving efficiency and technique in runners.

Inversely, sleep deprivation can lead to decreased glucose metabolism and impaired carbohydrate storage, hindering stamina and energy availability. Therefore, adequate sleep is critical for maintaining the energy levels required for both training and long-distance events.

How Much Sleep Do Runners Need?

The amount of sleep a runner needs may vary from person to person. However, most studies suggest that runners must get between 8 and 9 hours of sleep every night. Additionally, you can calculate the amount of sleep you need by adding 1 minute for each mile you run per week.

For example, if you run 30 miles per week, you should aim for 8.5 hours of sleep per night. Elite athletes frequently report that they require more sleep, ranging between eight hours and ten hours, particularly during peak training periods. Looking to wake up feeling refreshed? Check out our guide on how to get more deep sleep.

Did You Know: While in deep sleep, our body undergoes changes in heart rate and breathing that promote cardiovascular health.

Benefits of Sleep Quality for Runners

When we don't get enough sleep, our susceptibility to illnesses, sleep disorders, running injuries, and poor performance increases. Let's examine how sleep can enhance our running performance and make us stronger and quicker.

Improves Recovery

When you get a good night's sleep, your body works to repair and rebuild your muscles. This recovery process is extremely important because it helps your muscles heal from the wear and tear of running and hard training.

By getting enough sleep, you can bounce back faster, which means you can handle more training sessions without feeling worn out. It’s like hitting a reset button for your body, making you ready and energetic for your next run!

Did You Know: Skimping on sleep can impair your recovery, making subsequent runs more difficult. It can also affect your mood and concentration, negatively affecting your mental game during the run.

Reduce Risk of Injury

When you're short on sleep, your body isn't functioning at its best, including your ability to maintain proper running form. Fatigue can cause your posture to slump, your steps to become less precise, and your overall coordination to falter.

These changes can put unusual stress on your muscles and joints, potentially leading to overuse injuries such as shin splints, runner's knee, or stress fractures, especially if you're training hard or frequently.

Quality sleep is crucial for keeping your body alert and your movements sharp. Getting good quality sleep helps your muscles support your joints and maintain alignment, reducing stress on your body and improving precision in movements.

Consistent quality sleep helps guarantee that your form stays solid, your movements are fluid, and your body is balanced, all of which are vital for preventing injuries.

Maintaining a sleep schedule and routine not only helps you fall asleep regularly, but it can give your body the best chance to perform optimally, keep injury risks low, and enjoy a smoother, safer running experience.

Enhances Endurance and Speed

Getting an adequate amount of sleep can significantly impact your running performance. According to a study published, sleep can help fight fatigue, making you more alert and energized for your runs. [1]

The research found that even one night of severe sleep deprivation can cause fatigue during high-intensity runs, leading to a decrease in both running speed and endurance.

Additionally, a review published in Current Sports Medicine Reports emphasizes that insufficient sleep can negatively impact endurance. [2] Running demands a high level of endurance, regardless of distance, whether it's a 5K or a marathon. Poor sleep can lead to reduced glycogen stores, resulting in less energy during long-distance training runs or races.

When you prioritize sleep and include good sleep habits, you guarantee that your body and mind are in optimal condition to tackle the demands of running, whether you aim for speed, precision, or stamina.

Help Increase Pain Tolerance

Getting enough sleep can increase pain tolerance, which is helpful for runners facing discomfort during workouts or races. When well-rested, your body's pain threshold is slightly higher, suggesting you can endure more physical stress before discomfort becomes unbearable.

This is crucial for pushing through the last difficult miles of a long run or maintaining pace during an intense interval training session.

It's important to understand the difference between pain and injury. While an increased pain tolerance can help you power through normal muscle fatigue and the general discomfort associated with vigorous exercise, it's not a green light to ignore potential injuries.

Sharp, localized pain or pain that persists beyond typical muscle soreness could indicate an injury requiring rest or medical attention. On the other hand, feeling general aches and fatigue after a tough run usually indicates that your limits are being tested rather than harm being done.

Read More: Exploring the Link Between Pain and Sleep Duration

By getting enough sleep, you equip yourself with the resilience to differentiate and manage these sensations effectively, helping you optimize your training and performance without risking your health.

Enhances Mental Clarity and Focus

Imagine the difference a good night's sleep can make in your mental clarity and focus, especially during races or challenging training sessions. When you rest well, your brain has the opportunity to consolidate memories and process information, sharpening your ability to concentrate.

This will help you maintain your pace, navigate tricky courses, and keep good form even when tired, leading to a better running experience.

Moreover, getting plenty of sleep can sharpen your decision-making skills. This is especially important during a race when you need to think quickly about when to pick up the pace, slow down, or save your energy.

Well-rested runners are better equipped to make quick and accurate decisions, which can determine whether they win a race, achieve a personal best, or lose by a slim margin.

Sleep also improves your reaction times. This is particularly valuable in dynamic environments, like dodging puddles on a trail run or quickly maneuvering around other competitors. Faster reaction times help maintain a smooth and safe stride, reducing the risk of falls or missteps.

Strengthen Immune System

Insufficient sleep can weaken immune function and increase the risk of infection. According to a Scandinavian Journal of Medicine and Science in Sports study, runners who sleep for seven or more hours per night are less likely to get sick.

During sleep, the body produces cytokines, hormones that help strengthen immunity and fight infections.

These cytokines create a protective barrier around the body, reducing the likelihood of falling ill. Having a lower risk of illness allows for more consistent training, leading to improved running performance. A stronger immune system may contribute to better running performance.

Getting enough sleep is crucial for a healthy immune system. In contrast, consistently getting insufficient rest may lead to inflammation in the body, increasing the risk of developing diseases, according to research. [3]

Sleep Enhances Your Mood

When you don't get enough sleep, it's not just your body that feels the strain—your emotions can get out of whack, too. You might feel irritable, quick to snap or ride a rollercoaster of mood swings.

This isn't just tough on you; it can affect your interactions with others and how you handle stress, which isn't ideal whether at work, home, or out running.

On the flip side, it's a whole different story when you're well-rested. A good night's sleep can leave you feeling upbeat and energized, making it easier to see the positive side of things. This boost in your mood can be a game-changer, especially when it comes to running.

Not only are you more likely to enjoy your time on the track or trail, but that extra burst of positivity and motivation can also help you push through tough spots in your workout. Ultimately, being in a good mood makes your runs feel easier and more enjoyable, turning what might have been a grind into a rejuvenating part of your day.

How Runners Can Sleep Better

Here are some effective strategies to help runners achieve better sleep:

Track Your Sleep

Nowadays, numerous devices, including our non-wearable sleep tracker, are available that can help you track your sleep accurately. You can learn more about your sleep requirements by monitoring your sleep patterns for a few weeks. This can help you understand what's normal for you and enable you to get back on track when you start experiencing signs of sleep deprivation.

Sleep Tracker Metrics

• Daily Sleep Score
• Time in Bed
• Sleep Stages
• Monitor HRV
• Resting Heart Rate
• Respiration Rate
• and more

Learn more about our sleep tracker and how it works.

Practice Good Sleep Hygiene

Establishing a comfortable sleeping environment is important. Aim to create a cool, dark, and quiet bedroom. Some people find using a sound machine or white noise helpful in helping them sleep. Give yourself at least 30 to 60 minutes to relax before you plan to fall asleep.

Read More: What is Sleep Hygiene?

Try to maintain a consistent sleep schedule by going to bed and waking up at similar times each day. This can help regulate your body's internal clock (circadian rhythm) and improve your overall sleep quality.

For additional tips on how to enhance your sleep and boost your running performance, check out our blog: 13 Ways to Sleep Better at Night. From creating the ideal sleep environment and limiting blue light to understanding the best pre-sleep routines, our tips will help you achieve deeper, more restorative sleep.

Final Thought

Embracing the power of sleep is paramount for any runner aiming to optimize their performance, enhance recovery, and minimize injury risks. Not only does sleep fortify your physical abilities by allowing muscles to repair and energy stores to replenish, but it also sharpens your mental acuity.

The benefits of wholesome sleep are profound, from boosting your decision-making capabilities during critical race moments to enhancing your focus during demanding training sessions.

Whether you're a casual jogger or a competitive runner, integrating effective sleep habits into your routine is a step toward achieving peak performance and enjoying a healthier, more satisfying running journey.