How Does Sleep Affect Your Running?

There are a number of factors that contribute to having a good run, but one of the most important – and often ignored – is getting a good night's sleep.

A lot of people want to get into running, or even improve their current running stats, but feel stuck. This may be due to a lack of sleep. We all live busy lives: going to work, taking care of children, going to school – you name it. However, it is imperative to prioritize sleep if you are wanting to progress in your running journey. Imagine wanting to drive your car a long distance, but you only put one gallon in your gas tank every day; you’re not going to get very far or make any progress.

The amount of sleep a person needs isn’t an exact science; it varies depending on the individual. However, the Center of Disease Control and Prevention (CDC) recommends getting around 7-8 hours of sleep per night for adults, and even up to 10 hours for teens. More “professional” athletes have reported that they feel they need around the 8-10 hour range to fully recover and feel ready and equipped for their training.

Here are some key ways sleep affects your running:

Repair

When you get good sleep, it allows your body to go into repair mode. Sleep isn’t just a period of rest; your body is hard at work while you snooze. Getting enough sleep allows your body to repair muscle fibers, reduce inflammation in your body, and helps to rebuild your strength after a draining run.

Hormone Regulation

Sleep also helps to regulate your hormones, lowering stress hormones like cortisol. It also increases hormones related to recovery that support muscle growth and contribute to endurance. When you have balanced hormones, you are able to run more efficiently, and you experience less fatigue and soreness afterwards.

Immune System Support

Getting proper sleep also plays a major role in supporting your immune system. Having a healthy immune system is imperative for a runner who regularly puts stress on their body. When you allow your body to get deep sleep, your body begins to release cytokines. Cytokines are proteins that aid in fighting inflammation, repair any damage in the body, and help defend against any infections that might try to infect your body. When you don’t get enough sleep, your body isn’t able to release as many of these proteins, leading to a weakened immune system and making you more susceptible to getting sick.

Run Form

Good sleep also improves reaction time, coordination, and stride efficiency, which are all contributors to having proper, safe run form. When your brain has gotten enough rest to have good neuromuscular control, it reduces the risk of injury and helps maintain smooth and balanced running.

Mental Health

Finally, getting good sleep helps improve your mood, boosts motivation, and gives you better mental resilience. When your mental health is in check, workouts feel more manageable, pacing becomes easier to control, and you’re more likely to stay committed to crushing your goals!

In closing, without getting proper rest, many areas of your body – physical and mental – become lackluster, negatively impacting and affecting your running overall. It is important to recognize how important sleep is for your body. So, get some rest, prioritize health, and get out there and run!