Runner's Corner

March 2007 :: Index of issues

Sleep Well, Run Well

Sleep Well Run Well March 2007 Runner’s Corner By Kitty Consolo, Ph.D. Spring will soon be upon us and many of us will start racing and upping our training. Finding time to train and race can be challenging and so can getting enough sleep. This month’s runner’s corner will give you some advice the benefits of sleep in regard to your training as well as tips on sleeping well.

Benefits to Runners from Sleeping Well

There are many physiological and psychological benefits for sleeping well. If we get enough sleep and quality REM, rapid eye movement sleep or dream sleep, we can wake up feeling refreshed and alert and full of energy to train and do whatever other activities our day demands. Sleep allows our muscles to repair and build stronger tissue and our body’s to metabolize fat and reduce stress hormones such as cortisol. Constant sleep deprivation can not only interfere with repair of our muscles but also can result in elevated stress hormones which cause us to retain or gain fat. If these stress hormones continue to be elevated, eventually they can suppress our immune system and we can get sick and feel run down and burnt out. We can also feel psychologically burned out from not getting enough sleep and even develop depression and anxiety symptoms.

Tips for Sleeping Well

Individuals vary on the amount of sleep one needs however, when one starts distance running, it is not uncommon to need more sleep than before. To get a good night’s sleep here are some tips:

1. Try to go to bed and get up at a consistent time (or not vary more than an hour either way, the body enjoys routine)

2. Avoid a heavy meal within 3 hours before bed.

3. Avoid caffeine within 6 hours of bed.

4. Sleep in a cool, dark room.

5. Take a hot bath within 90 minutes of going to bed.

6. Do relaxing stress free activities prior to bed rather than worrying about tomorrow or agonizing over the days events. Sometimes listening to calming music while taking a bath and working on deep breathing can help. Tell yourself, breathe in peace, breathe out pain or stress or whatever is making you feel upset.

7. If working out close to bed is keeping you up, try working out earlier in the day if possible, this is an individual preference.

Recognizing Overtraining

One symptom of over training can be inability to sleep. Check your recent log and see if you have followed the 10% rule which is to gradually increase your miles or time just 10% a week and to gradually increase your long run just 10% a week. Other signs could be increase in irritability, loss of appetite, colds, soreness that does not disappear in a day and lack of motivation to train. An increase of 10% or more in one’s resting heart rate is another sign. If you think you are experiencing overtraining, cut your miles by 1/3 to ½ for the week and avoid speed work and long runs and racing until your symptoms disappear.

Losing Sleep the Night before Races

It’s common for runner’s not to sleep well the night before a race. Fortunately, losing sleep for one night does not hurt one’s performance if we end up getting sleep the next nights. So if you can not sleep, rest your legs anyway by lying in bed and visualize your perfect race. Mental training can help your racing even if you have not slept well that night. Some researchers suggest that the night before the night before the race is the best night to get a good night’s sleep. Thus try to follow the guidelines as mentioned above for that night to help race performance.

Looking Ahead

Check out Premier Sports schedule, it’s not to early to plan your racing season and to also consider some of the team training programs. Wish you safe training, a great night’s sleep and see you on the roads.

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