Runners often obsess over mileage, gear, and nutrition, yet overlook a critical recovery tool: sleep. New research confirms what many athletes suspect: poor sleep dramatically increases your risk of running injuries. A study from Eindhoven University of Technology found that runners with disrupted or insufficient sleep are nearly twice as likely to get injured compared to those who sleep well.
The Link Between Sleep and Injury
The study analyzed data from over 300 recreational runners, tracking sleep patterns and injury rates over a year. Researchers identified four distinct sleep profiles:
- Steady Sleepers (48%): Consistently get seven or more hours of sleep with good quality.
- Poor Sleepers (37%): Sleep less, experience frequent disruptions, and feel unrefreshed.
- Efficient Sleepers (8%): Sleep a normal amount but report high-quality rest.
- Fragmented Sleepers (7%): Average sleep time, but with more nighttime awakenings.
The key finding: 60% of runners experienced an injury in the past year, but the risk was 1.78 times higher for “Poor Sleepers.” This means runners in this group had a 68% chance of getting injured within a year.
Why Does Poor Sleep Increase Injury Risk?
While the study doesn’t prove causation, experts agree that poor sleep weakens the body’s ability to recover from the stress of running.
- Tissue Repair: Sleep is crucial for releasing growth hormone, essential for muscle and tissue repair.
- Inflammation: Poor sleep boosts inflammation, making runners more susceptible to overuse injuries.
- Fatigue: Lack of sleep lowers endurance and pain tolerance, increasing the risk of overexertion.
- Cognition: Sleep deprivation impairs coordination and reaction time, leading to missteps and accidents.
What Can Runners Do?
- Prioritize Sleep: Aim for 7-9 hours of quality sleep per night.
- Naps Can Help: Short (20-minute) or longer (90-minute) naps can boost recovery.
- Don’t Skip Runs After One Bad Night: A single night of poor sleep shouldn’t keep you from running.
- Seek Professional Help: If sleep problems persist, consult a doctor or sleep specialist.
Beyond Sleep Hygiene
If you’re a consistent runner still struggling with poor sleep, it’s time to address deeper issues.
- Training Load: Excessive mileage or intensity can disrupt sleep.
- Recovery: Inadequate nutrition or rest days can exacerbate sleep problems.
- Underlying Disorders: Sleep apnea or insomnia may require medical treatment.
The takeaway: sleep is not a luxury for runners—it’s a fundamental part of injury prevention. If you’re serious about staying healthy and performing at your best, prioritize rest just as much as you prioritize training.
