When runners are trying to improve speed or endurance, the first idea that comes up is adding more miles, faster miles, harder miles. Because obviously working harder will mean better results. But being a runner, or any athlete, is more complex than just how much you sweat in a day. It also depends on the nutrition you put into your body, including a good night’s sleep. Just like when you were a kid: you need to go to bed to grow big and strong.
Several research studies have proven the various ways that sleep impacts runners (Millard, 2019). Endurance athletes who participated in a year-long study experienced significantly more injuries when they were getting less than 7 hours sleep. In another group, over 11,000 elderly women were tracked and it was found that those who consistently slept over 5 hours had better bone strength. And a group of elite athletes completed mood assessments and those with poor sleep habits were more often the same people who struggled with mood disturbances (as well as poor hygiene and general health struggles).