Sleep solutions || BALANCE

The quality and quantity of time you get under the sheets could affect your training more than you think

Words Louise Pyne

Runners need more sleep for effective repair and recovery

It’s 3am and you’re wide-eyed and unable to sleep. If this sounds familiar, you’re not alone; according to a study by Aviva, a whopping 16 million adults in the UK suffer sleepless nights, with nearly a quarter of the study’s participants confessing to getting no more than five hours slumber time per night. Getting enough sleep is a pillar for optimum health and, while we often take our time under the duvet for granted, it’s as central to wellbeing as eating the right foods and staying regularly active.

Running on empty

Running has so many health perks, but it places significant demands on your body. Ample sleep helps your body to effectively manage these demands. “Adults are recommended to get seven to nine hours of sleep a night for optimal health, but very active people and regular runners may benefit from more sleep”, says fitness instructor and GP, Dr Folusha Oluwajana (@fitdocfolu). “It’s often recommended that runners add an extra minute of sleep per night for every mile they run in the week. For example, if you run 40 miles per week, try to get an additional 40 minutes of sleep per night.”

Intense training depletes your energy stores and causes damage and trauma to muscles and bones. When you’re asleep, your body’s cells go through a complex process to repair this damage. “If your sleep is inadequate, your repair and recovery will also be inadequate and your body will be unable to meet the increased demands running places on it which can negatively affect your performance”, she continues.

Of course, there are many reasons that you might not be getting enough sleep. Mental health issues have soared since Covid crashed into our lives. A study in conjunction with scientists at King’s College London back in March of last year found that nearly two-thirds of Brits encountered changes to their sleep patterns since lockdown was first introduced, with a staggering 50 per cent stating that their sleep routine was more disturbed than usual.

You might be feeling worried about the virus or perplexed over changing lockdown restrictions. Perhaps you’re suffering financial worries, or you’re feeling anxious about cancelled races and the disruptive effects that the pandemic has had on your usual training routine? Whatever your concerns, all these thoughts whirling about your mind at night can prevent you from getting the rest that your body requires.

Runners should add a minute of sleep per night for every mile they run in the week. If you run 40 miles per week, get 40 minutes more sleep per night