Prioritize sleep to Stay on teh Run: New Study Links Poor Sleep to Increased Injury Risk
For the millions who enjoy running, a new study highlights a crucial, frequently enough overlooked factor in injury prevention: sleep. Research published in applied Sciences reveals a strong connection between insufficient or poor-quality sleep and a considerably higher risk of injury in recreational runners.
Led by Professor Jan de Jonge of Eindhoven University of Technology (and the University of South Australia), the study surveyed 425 runners and found that those reporting shorter sleep duration, lower sleep quality, or frequent sleep disturbances were nearly twice as likely to experience an injury compared to well-rested runners.Over a 12-month period, poor sleepers had a 68% chance of sustaining an injury.
“Our research provides compelling evidence that sleep is a critical yet frequently enough overlooked component of injury prevention,” explains Prof. de Jonge. runners frequently enough focus on mileage, nutrition, and recovery strategies, but sleep frequently gets pushed to the bottom of the priority list.
Why is sleep so vital for runners?
The study considered not just how long runners slept, but also how well. Researchers found that struggling to fall asleep, frequent nighttime awakenings, and consistently feeling unrested all contributed to increased injury risk. Sleep is a vital biological process allowing the body to repair tissues, regulate hormones, and maintain focus - all essential for recovery and adaptation to training. When sleep is compromised, these processes are hindered.
rethinking Recovery: Sleep as a Performance Enhancer
This research challenges the common assumption that more training always equals better performance. Prof. de Jonge suggests runners, notably those juggling training with other life commitments, may need more sleep than the average adult to adequately recover.
Here’s what runners can do to improve their sleep and reduce injury risk:
* Aim for 7-9 hours of sleep per night. Athletes may even benefit from additional rest, including short naps.
* Establish a consistent bedtime routine.
* Limit screen time before bed.
* Reduce caffeine and alcohol intake.
* Create a quiet,cool,and dark sleep environment.
“Sleep should be recognized not only as a recovery tool, but also as a potential predictor of injury vulnerability in recreational sports,” concludes Prof. de Jonge. Prioritizing sleep isn’t just about feeling rested – it’s about staying healthy and continuing to enjoy the benefits of running.
