Why Running on Low Sleep Is Risky

Running On Empty: Serious runners understand the necessity of recovery days after races or long runs. But new research suggests they should also pay attention to the rest they’re getting before they run. Runners who sleep poorly are more likely to get injured than their well-rested counterparts.

The Study: Researchers examined data from 425 Dutch recreational runners. The runners completed an online survey, from which the researchers developed four sleep profiles. Runners classified as poor sleepers (37% of the participants) reported sleep problems, poor sleep duration, or poor sleep quality. This group had a 68% likelihood of getting injured over a 12-month period — almost twice as likely as good sleepers.

The Takeaway: Sleep should be part of a runner’s training regimen. It’s important for repairing tissue and keeping the brain sharp and focused. Avid runners may also need more rest than other people, so short naps can supplement nighttime shut-eye (seven to nine hours in a cool, dark, and quiet bedroom). 

Keep In Mind: The data identified only a correlation between poor sleep and injury. But the study authors stated reverse causality shouldn’t be ruled out: that injury or pain could cause bad sleep.