This is why you don't hit PB's often...

Author

Maximilian Warum
June 22, 2024

The Power of Sleep for Runners 🏃‍♂️💤

Hey fellow sports junkie!

In our journey to become better, faster, and stronger runners, we often focus on the obvious – training plans, nutrition, and maybe even the newest gear. But there's one crucial element we sometimes overlook: sleep. (I probably more than others…)

Why Sleep Matters

Sleep isn't just about rest. It's when our bodies go into serious repair mode. During those important hours, our muscles recover from the strain of training, our energy stores are replenished, and our minds get a chance to reset. For runners, this is especially important. Here’s why:

  1. Muscle Recovery: After a tough run, your muscles need time to repair and grow stronger. Sleep is when growth hormone is released, aiding in muscle recovery.

  2. Energy Restoration: Glycogen, the primary fuel for endurance activities, is replenished while you sleep. Without adequate rest, your energy stores won’t be fully recharged for your next run.

  3. Mental Sharpness: Running isn't just physical; it's mental. A good night's sleep enhances cognitive function, helping you stay focused and motivated during your runs.

How Much Sleep Do You Need?

The sweet spot for most adults is 7-9 hours per night. However, if you're training intensely, aiming for the higher end of that spectrum can be beneficial. Elite athletes often sleep up to 10 hours a night to ensure they’re at their peak. And I’m honestly a bit jealous of them. For reference, in the last month I slept on average 5 hours 51 minutes every night, which is far from great. So for the upcoming races at the end of the year I really need to dial in on sleep again, but also to ensure my overall health… But how do you actually achieve better sleep?

Tips for Better Sleep

  1. Consistent Schedule: Try to go to bed and wake up at the same time every day, even on weekends.

  2. Create a Routine: Develop a pre-sleep routine to signal to your body that it’s time to wind down. This could be reading, stretching, or a warm bath.

  3. Limit Screen Time: The blue light from screens can mess with your sleep cycle. Try to turn off electronics at least an hour before bed.

  4. Comfortable Environment: Make sure your sleep environment is cool, dark, and quiet. Investing in a good mattress and pillows can also make a big difference.

  5. Watch What You Eat and Drink: Avoid caffeine and heavy meals close to bedtime. A light snack can be okay, but nothing too substantial.

My Personal Experience

I’ve noticed a significant difference in my performance and recovery when I prioritize sleep. There have been times when I’ve skimped on rest, and it shows – my runs feel harder, my motivation dips, and my risk of injury seems to increase. On the flip side, when I’m well-rested, I’m faster, more focused, and generally more enthusiastic about my training. And this not only affects training but also work. That’s where I really feel it. There are days where I need 4+ espressi a day, because I’m so low on sleep and then there are days where I don’t need any.

So don’t underestimate the power of a good night’s sleep. It’s as essential as any other part of your training routine. So tonight, make a commitment to prioritize your rest. Definitely don’t go out, but rather join one of our Salty runs tomorrow morning. Your body and mind will thank you.

Stay salty and well-rested, 

MW