Sleep is one of the best training tools you have. Running with a tired mind won’t get you far.
It may not be obvious but getting a good nights sleep can make you a faster runner! It will refresh you, preparing your body and mind to your next run! 🏃♂️
Sleep is good for you
When it comes to recovery, sleep is every bit as important as what you eat or drink. There’s evidence that lack of sleep interferes with the metabolism of glucose, which muscles depend on for recovery.
Lack of sleep can compromise your immune system, which is already under pressure during marathon training: Those who get six hours or less of sleep have 50% less immunity than those who get eight hours per night.
Sleep better to run faster
Research has shown that lack of sleep doesn’t hurt physical endurance or strength, it can still compromise your performance. A sleep-deprived person is physically able to run the same distance or lift the same weight, but the mental effects can have consequences.
Experts agree that have consistent bed and wake-up times is crucial. Don’t worry if you have one bad nights sleep though, research showed that athletes’ VO2 max wasn’t adversely affected after one sleepless night; it did start to have a detrimental effect from two days though!
Sleep is one of the most important, yet overlooked, components of the training and recovery process.
How can you sleep better to run faster?
See my 6 recommendations on how to get a better night’s sleep.
- Stay consistent sleep and wake times. Being consistent reinforces your body’s sleep cycle.
- Turn off your electronics. Reduce stimulation before bed. Resist the urge to check your phone and put it on charge across the room.
- Avoid late night exercise. You’ll benefit more from getting a good nights sleep. You’ll also take longer to switch off if you do exercise late.
- Avoid large meals, alcohol, and caffeine before bed. This may sound obvious but avoid these so your stomach is not working overtime to process when it should be resting.
- Keep your bedroom quiet, dark, and cool. The darker the room the better, try to block unwanted light.
- Keep your bedroom tidy. Research suggested that if you’re surrounded by clutter, you’re more likely to sleep poorly.
In summary, not getting enough sleep will make running feel much harder than is actually are.
Want other tips on how to get faster then read my other posts on how to get 3% faster, and how yoga power you to those personal bests! 💪
