Does Sleep Affect Running Performance?
Hi and welcome back to the Mohsin Salya blog.
It’s essential that as a runner, you take care of your body, as without a healthy body, you literally won’t be able to get very far. There’s lots of considerations here, but is sleep one of them? Mohsin Salya asks whether sleep has an impact on running performance.
Care for your body
A runner is only as good as their body, because you need strong limbs, as well as a robust core, to push yourself to perform properly as a runner. It’s key for example, that you feed it well by following a good diet, filled with fruit and vegetables, so your body can get the nutrients it needs to stay healthy.
It stands to reason that as a runner you need sleep, if you want to keep your body in top shape. As you sleep, your body has the time it needs to rejuvenate itself, getting tasks such as growing muscle and repairing tissue done while you’re out of action. Obviously yes, sleep effects running performance, as when you sleep, your body can build itself into a tool that will help you run harder, for longer.
Sleeping schedule
But how much sleep do you need? Can you get by with a few hours here and there, which is all some people can do if they’ve got busy schedules, or is a whole night’s sleep critical? It generally depends on what kind of runner you are. If you’re a beginner, sleep isn’t as important because you’re not pushing your body that hard but if you’re an endurance runner, you need as much as possible.
We’re all different – there’s no one size fits all option for the amount of sleep you need as a long distance runner. But if you’re looking for a baseline, the National Sleep Foundation is a good place to start, as they really know their stuff on this subject. The Foundation recommends that adults get between seven and eight hours of sleep every night, to give their bodies the time needed to recharge.
Sleep management ideas
This brings us to the question, how can you sleep effectively to maximise your running abilities? Sometimes it’s as simple as being consistent, going to bed at about the same time every night, so you can get into a pattern. It’s also handy to devote more time to sleeping – even hitting the hay half an hour earlier than you have before can do the world of good, by giving your body more time to recover.
You should also tailor your sleep to your running schedule, so you don’t put too much strain on your body. If you’re running at night, for example, ensure you have enough time for a lie in during the mornings, allowing yourself the time in bed you need for your body to bounce back. Quick note – if you have problems sleeping and it’s serious go to a doctor, as it’s likely you need medical guidance.
Rest your way to success
It seems like a bit of a paradox doesn’t it, the idea that rest can lead to running success. You should remember however, that while the human body is an amazing thing, it does have its limitations, and one of those is that it can only take so much physical activity in a day. If you make sure you get plenty of sleep, your body will recover from the rigours of the day, ready for to propel you on as a runner!
Until the next time,
Mohsin Salya.
