We know that to avoid injuries during a run we must train, warm up our muscles and use the right shoes. But are we sure that’s all there is to it? A study published in Applied Sciences investigated the role of sleep, discovering that it has an unexpected link with the risk of injury in amateur running. “Sleep is a fundamental, but often overlooked, component of injury prevention,” explains Jan de Jonge, research coordinator.
Those who (don’t) sleep get injuries. The study involved 425 amateur runners and analyzed their sleep habits, verifying their duration and quality. It found that runners who regularly had trouble falling asleep, woke up frequently during the night or didn’t feel rested when they first got up in the morning were 1.78 times more likely to get injured and were 68% more likely to injure themselves running over a 12-month period than those who slept well.
Do you want to run? Sleep. «This reminds us that good rest is as important as good training», comments De Jonge. When the body is unrested, its ability to repair tissue, regulate hormones and concentrate diminishes – all of which increases the risk of injury. According to experts, seven to nine hours of sleep should be needed every night, but athletes may need even more time to recover from physical and mental fatigue. «Sleep must be considered a priority for sports performance, and not take second place», concludes Jonge.
