Runners who slept too little, woke up frequently in the night, or just slept badly were nearly twice as likely to get injured in the next year compared with those who slept great. A new study of over 400 runners found that those who slept poorly were nearly twice as likely to get a running-related injury in the next year compared with those who regularly got good sleep. A combination of short, disrupted, and low-quality sleep appears to raise injury risk the most. Prioritizing healthy sleep habits, taking strategic naps, and talking with your provider if your sleep worsens can support recovery and help keep you running safely. Researchers also gathered information about any injuries in the last year that were caused or developed during a run that made runners adjust their running or forced them to take unplanned days off. “One theory is that if someone develops early minor damage without proper healing and continues to exert themselves, this could exacerbate that issue into a full-blown injury,” Dr. Walla says. “It’s similar to the fact that if someone suffers a minor sprained ankle, returning to activity too early can make it much worse, as your body does not have time to heal.” Sleep supports tissue repair via growth hormone, de Jonge points out, so poor sleep could hinder recovery, and therefore raise injury risk. Daytime naps ranging from 20 to 90 minutes at maximum, between 1 and 4 p.m., can also be strategically used when needed. Short naps can help minimize the effects of sleep inertia [the temporary feeling of grogginess when you wake up from deep sleep], while longer naps may allow running athletes to complete a full sleep cycle, thereby promoting deeper recovery,” says de Jonge. While a brief nap of 20 minutes may be most effective when the next task is short and involves frequent decision-making, a longer nap can protect against muscle damage, especially ahead of more demanding activities.
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