If you’re a regular runner, skimping on sleep could be setting you up for injury more than you realize.
New research has found that runners experiencing poor sleep face nearly double the risk of getting injured compared to those who sleep well.
Study Findings
The study, published in the journal Applied Sciences, surveyed 425 recreational runners and monitored both their sleep patterns and injury occurrences over a 12-month period.
Results showed that participants reporting shorter sleep duration, lower sleep quality, or frequent sleep disturbances were 1.78 times more likely to sustain an injury. These runners had a 68% probability of experiencing an injury within the year.
Lead author Jan de Jonge, a work and sports psychologist at Eindhoven University of Technology in the Netherlands and adjunct professor at the University of South Australia, emphasized in a news release that the research offers “compelling evidence that sleep is a critical yet often overlooked component of injury prevention.”
Why This Matters
The findings carry significant implications for the estimated 620 million recreational runners worldwide. Up to 90% of these runners experience an injury at some point during their running journey, resulting in millions of dollars annually in healthcare expenses and lost productivity from missed work.
De Jonge explained the connection between sleep and injury risk: “When sleep is disrupted or insufficient, the body’s ability to repair tissues, regulate hormones and maintain focus diminishes, all of which can increase injury risk.”
Specific Sleep Problems Linked to Injuries
The research identified several sleep issues that substantially elevate injury risk, including difficulty falling asleep initially, waking frequently throughout the night, and feeling unrefreshed upon waking in the morning.
Health experts typically recommend seven to nine hours of sleep nightly for most adults. However, athletes often require additional rest—including strategic napping—to support proper physical recovery.
Both Quality and Quantity Matter
While both aspects of sleep contribute to injury prevention, de Jonge noted that duration provides a foundation: “Sleep quality and sleep duration are both important, but quantity often provides the bedrock. Sleep should be recognized not only as a recovery tool, but also as a potential predictor of injury vulnerability in recreational sports.”
Practical Steps for Better Sleep
Runners can adopt several straightforward habits to improve their sleep and reduce injury risk:
- Maintain a consistent bedtime schedule
- Limit caffeine and alcohol consumption, especially in the evening
- Remove screens and electronic devices from the bedroom
These simple adjustments can promote better sleep quality and help keep runners healthy and on the road.