Sleep Better to Run Better
Take note of these five reasons why catching more quality Z ’ s can make you a stronger , better runner . Now go sleep on it … – BY SEAN FALCONER
Training
In the modern , ever-busy world surrounded by technology and distractions , getting a full night ’ s sleep is a rarity for many people , due to the demands of ever-busier lifestyles , but go ask top runners about sleep and most will tell you they try to get a solid nine to 10 hours a night whenever possible . This is because they know that it ’ s during sleep that your body recovers from hard training and builds you into a better runner . Now , sleep needs vary from one person to the next , but here ’ s why you should try to get more sleep if you want to perform better on the run .
1 In For Repairs : Sleep is when your body repairs and regenerates damaged tissue from a workout , and builds bone and muscle to be ready for the next workout . Therefore , distance runners especially need sleep and repair time to recover from training . Research has proven that increased sleeping time can improve athletic performance , and athletes who slept more saw their speed improve significantly , and said they felt their training improved after six weeks of lengthened sleep . Also , research suggests that reducing an accumulated sleepdebt can be beneficial for athletes at all levels , and sleep should be a high priority in an athlete ’ s daily planning and training programmes .
2 Growth Time : During the deeper stages of sleep , human growth hormone ( HGH ) is released by the pituitary gland and released into the bloodstream to rebuild damaged tissue and build stronger muscles . It also helps convert fat to fuel , and keeps our bones strong . If you don ’ t get enough sleep , you produce less HGH , and it becomes harder for your body to recover from workouts . Too little sleep also leads to an increase in cortisol , which contributes to slower recovery times .
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3 Taking on Water : During sleep , the kidneys balance water , sodium and electrolytes , so if you are already dehydrated from sweating , especially in the hotter months , sleep provides vital time for water re-absorption . So not only do you need to drink enough water to replenish lost liquids , you also need to get enough sleep so that your body can absorb it properly , or you may suffer muscle pain and poor performance when running .
4 Keeping Trim : When you don ’ t get enough sleep , your appetite-related hormones can be thrown out of sync . Less sleep leads to more ghrelin , which makes you hungry , and less leptin , which tells you that you ’ re full , so regularly sleeping a full night helps keep your hunger signals in check . Added to this , if you ’ re not sleeping enough , your body won ’ t store carbs properly , leading to less glycogen stores , and you may hit the wall sooner in your next race .
5 Improved Focus : It takes a few hours after you fall asleep to reach deep , quality sleep , usually into the seventh hour , so getting enough sleep helps you tune into your body and improve your concentration , which can help you greatly not only in work or studies , but also when strategising your race .
Get the Essentials
• Determine your sleep needs and meet that quota every night .
• Establish a regular sleep schedule by going to bed and getting up at the same time every day . With an ever-changing sleep-wake schedule , your body never knows when it ’ s time to shut down .
• Get one long block of continuous sleep at night . Power naps are a last resort if you have to make up lost sleep – snooze for 10 to 15 minutes , no longer , or you might become groggy .
Sean Falconer has been a running journalist and magazine editor for 25 years , and in that time has interviewed five Marathon World Record-holders as well as sprinting great Usain Bolt . He joined Modern Athlete in 2009 and is now one of the three co-owners of the magazine . He has been running since 1995 , has done hundreds of races through the years , and counts running the Himalayan 100-Mile Stage Race in India as one of his best running experiences .
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