Monday, August 29, 2016

Sleep your Way to Better Running!

Let me start by stating the obvious: to be a better runner, you need to run! Putting in the miles is required of any runner, whether they want to go faster or further. But there is a tipping point at which more miles could result in over-training and decreased performance. Luckily, there are several things you can do “off-road” to improve running performance. This post is about my favorite: SLEEP!

In fact, Usain Bolt (who knows a thing or two about running) shares my enthusiasm. He is quoted as saying that SLEEP is the most important part of his daily training explaining that, “I need to rest and recover for the training I do to be absorbed by my body.” As a Health and Fitness coach (and runner myself), I’ve seen personally and professionally how this one factor can influence running effectiveness.

Why?
The very simple explanation: When we run, we break down muscle. When we sleep, our bodies release growth hormones which stimulate muscle growth and repair. If we are sleep deprived, we can’t release as much, thus muscles don’t get sufficiently repaired. At minimum, this will lead to decreased strength in our runs; at worse, this can lead to injury. Additionally, sleep does a “whole bunch of other great stuff” (scientific term) for your body like boosting your immune system, regulating hormones, boosting brain power, etc. My personal “go-to” expert on all things sleep is fitness and nutrition expert Shawn Stevenson, and his book SleepSmarter. Highly recommend for anyone, but especially runners. 

How Much?
So, how much sleep are we talking about? Interestingly enough, studies differ on the best total time, but here is what is documented: 1) runners/athletes in season need more sleep; 2) the harder you train, the more you need; 3) runners who increased their average sleep time, increased their average speed; 4) elite athletes sleep on average 9-10.5 hours each night.

There is also interesting research which tells us to focus on the sleep cycle more than the total length. Without diving deep into sleep science, just know that a typical sleep cycle lasts about 90 minutes and to feel most refreshed, you should aim to wake at the end of each cycle. You know how you feel “groggy” if you are startled awake from a deep sleep vs. waking naturally? This is your sleep cycle in action. Of course, there are always other factors at play that could affect this cycle but in general, aim to sleep in 90 minute increments with 6 hours being the minimum (i.e, 6, 7.5, 9, 10.5 hours, etc.).

Tips for Better ZZZ’s

  1. Get on a schedule – same time to bed and wake every day; yes, that means the weekend too!
  2. Keep your bedroom cool and dark (zero light; seriously…ZERO).
  3. Limit caffeine after lunch. This will vary per person as we all metabolize caffeine at a different rate, but this is a good general rule; adjust accordingly for you.
  4. Here’s a biggy…no screen time at least one hour before bed. Wait...what? What about my IPAD, Kindle, Phone, Laptop, TV, etc? Again, without diving into science, just know that the blue light emitted from these and other electronic devices suppresses your natural ability to release sleep hormones like melatonin. Recent studies also show that this light may increase the “stress” hormone cortisol. This is the exact opposite of what you want at bedtime which is higher melatonin and lower cortisol. If you must use these devices before bed, enable the “night shift” mode if available or buy special glasses that block out this blue light.
  5. I highly recommend the book mentioned above for more information on these tips and so much more about the science of sleep!
Final Thought…
Running is a tough sport and we runners are a determined, tough bunch. We set our sights on a goal (whether personal or a schedule race) and then prioritize our life around the running plan to get there. We pound the pavement over endless miles often in less than desirable weather; we sacrifice Friday night parties, wine with dinner, lazy weekend mornings, and toenails all for the sake of this plan. But we are missing out on maximizing this plan if we simply focus on the miles. Like Usain Bolt, I encourage you to think of SLEEP as an important part of your plan; a time for your body to "absorb the training". Stay tuned for a future post on my other “Off-Road” Tip to improve your running performance. Until then...good night!

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