Think Sleep Doesn’t Matter?  Think Again!

 

Runners tend to enjoy challenges.  How else to explain things like 50 state marathoners and people running in the driving rain or the dark of night?  Many times the daily challenge is how to fit everything into 24 hours, run included (definitely), and sleep included (maybe…some at least).  Runners often rationalize the lack of sleep because it is the only way (often waking up early in the morning) that they can conquer this “24 hour challenge”.  But, does it really matter if you sleep enough?  You bet it does.

 

Dr. Michael Fredericson of Stanford University, long time team doctor for the track and cross country teams, as well as one of the most experienced medical researchers on running related injury patterns, maintains that when compared to time, money, and effort spent on things like vitamins, minerals, supplements “If you get a really good night’s sleep, it outweighs almost everything else.”  To consider why, he encouraged a look at several recent explorations of the effects of sleep on performance for several important points.

 

Running for your health might not erase the health risks from lack of sleep.

Drs. Stephan Esser and Rick Feeney in their recent article “ZZZs for Speed”  (Marathon and Beyond, March/April 2012), relate how studies show chronic sleep deprivation can increase the risk of high blood pressure, depression, certain cancers, and diabetes…just for starters.  It also increases an appetite-stimulating hormone, which might challenge the efforts to use running for weight loss.   Yikes!

 

Sleep has a demonstrable effect on your athletic performance.

We have all survived days or longer periods where we have been sleep impaired.  College or high school finals might come to mind.  However, if you are looking for a PR, extra sleep is more than a marginal concern.    Cheri Mah of the Stanford Sleep Disorders Clinic (along with famed sleep researcher William Dement), conducted a study on the Stanford Men’s Basketball team, where their performance on sprints, shooting accuracy and other measures were charted based on their levels of daily sleep.  Those who slept more during the course of the study found significant improvements in their time on sprints and their accuracy on shooting improved as much as 9%.  Imagine even just a 2-3%% improvement in athletic execution in your next goal race and a 4 hour marathoner gets to the finish line almost a half mile faster!

 

Don’t just take it from basketball players, though.  Esser and Feeney also cite studies that have found a cyclist getting twice as much sleep during a 4800 kilometer event could make the top 10, while spending much less time in the saddle than the other nine.  Another study found that one night without sleep caused an average of an 11% drop in time before exhaustion with a spread of 5-40% (in other words, some folks fell much further off than the average)!

 

Even if you can make it on less sleep, the running usually feels much harder.

Perceived exhaustion also spikes like crazy when sleep is elusive.  Most busy people can attest to this – when the 2pm meeting feels interminable or the key workout just feels more like “5k pace” than the “80% pace” written on the training plan.    David Martin’s oft cited study enforces that believe that even one night of reduced sleep not only decreases time to exhaustion, but time until perceived exhaustion.  Other literature cited by Esser and Feeney indicates that mental fatigue can greatly hinder the drive needed from our brains to require our musculoskeletal system to continue moving.  The limbs might still be able to keep moving with less sleep, but the brain is less inclined to require them to do so, and feel much less inclined more quickly.

 

Lack of sleep also results in the slowing of glucose metabolism, resulting in a lesser ability to draw needed sugars from the muscles during that next bout of exercise following the short night’s sleep.  Most of us in this fatigued situation then turn to some simple sugars to help flood the system and get what we need right now, even if it is not helpful energy for the long term.  You can guess where this leads in terms of diet…..

 

Sleep to recover from and prevent injuries….You can’t run if you can’t run

While your bones are constantly remodeling during the day, important amounts of this protective and ameliorative process take place during sleep.  In one 2008 study cited by Esser and Feeney, bone resorption was increased by 170% when sleep was increased among army recruits under a consistently challenging physical demand.  If stress fractures are a concern, sleep might be a particularly huge and important variable for you.

 

OK, OK, OK….I get it!  Now what should I do?

Most people need 6-8 hours to function regularly and healthily.  However, your individual needs may vary.  If you are using remedies (coffee, sugary foods, 5 Hour Energy, Red Bull) to alleviate sleepiness on most days, then it probably is appropriate to track your typical patterns for several days. Seek to improve upon your amount of sleep if even temporary adjustments result in an improvement on performance or perceived level of exertion.  Even if change is difficult to come by due to structural forces beyond your control, a healthy dose of mindfulness about nighttime habits might yield a more quality level of sleep during the shut-eye you do get.

 

Read Esser and Feeney’s entire article here.

 

Read a detailed summary about the Stanford Basketball Sleep Study here.

 

 

Will Running on Cement Injure Me?

 

 

Many runners run in urban settings for years, logging mile after mile on cement and other hard surfaces without any apparent problems.  Other runners swear by the trail and believe it has prolonged a running career and mitigated many risks of injury.   Still others do the exact same thing, and still fight injury after injury.  Who is right?

 

Force = mass x acceleration

Conventional wisdom would indicate that the hard surfaces found in cement (your average city sidewalk), or asphalt (black top road surface) would increase the risk of injury for runners.  After all, the body creates 2-3x its actual weight in force just during the heel off phase while walking. This increases to 5-8x body weight during running due to the increase speed and the fact you are (for some of us, very briefly!) completely airborne before each foot lands.  Cement is about 10x harder than asphalt so it seems reasonable that cement would be an absolutely horrible surface on which to run.

 

If all your concerns related to problems that occurred due to force alone, then perhaps abstinence from cement would be a wise idea, and indeed, many runners opt for the street instead of the sidewalk, or go long ways out to find trails and grass surfaces.  However, many of the injuries runners suffer have a more complicated genesis.  Are your shoes appropriate for you?  Does your foot strike the ground efficiently?  Are you hips in alignment or do you have muscle imbalances and weaknesses that have left your joints and ligaments vulnerable to forces that your body has not been able to dissipate?  All of these factors come into play, and have been much more easily researched as injury culprits than the surface itself.

 

What is good for the bones might be tough on the ligaments

Likewise, the even, but forgiving surface of a golf fairway (when rarely available) might provide a luxuriously feeling run, as does a well- manicured forest trail.  But when does that desired effect dwindle when the trail become rocky and uneven, or muddy and slippery?  When the grass is long and mushy, or the bark trail too soft, such that you sink perceptibly on each step, or the blacktop road so cambered that you are running on a slant instead of a flat sidewalk next to you, do you receive the same benefit?

 

While these surfaces might provide relief from the abrupt forces of cement, they often demand a great deal more from stabilizing muscles and ligaments and present their own challenges to your goal of staying injury-free.  If tendonitis, muscle strains, or other soft tissue ailments are your kryptonite, you might risk more by continuing to run on these surfaces all the time and may benefit from a steadier ride on a hard surface.

 

Running is healthy for the spirit as well as the body

One of the reasons pavement and cement may get the blame for many maladies is the correlation with the environment where these surfaces are typically found.  Not many runners would prefer the start and stop of a sidewalk interrupted every hundred yards with a stoplight, complete with honking, speeding cars and loud noises, crowds, and the like.  The peaceful environment of a trail deep in the forest, around a lush and green grass field, or along the ridge of a slowly descending dirt path sounds much more reparative to the soul.  Studies show that the body is best prepared to run hard late in the afternoon, or early in the evening.  Potentially a study might show that those who run along peaceful dirt paths can extend their running careers later into middle age and beyond.  But just as not everyone has the luxury to knock off work or family obligations for a 60 minute run in the hills at 4pm, not everyone can get to an idyllic nature setting for their daily run, whenever it occurs.  For them, running along a busy street or the best bike path available most definitely is better than not running at all, and that may mean running on cement or non-ideal surfaces.

 

Look at the whole picture

Rather than automatically assume the risk of the surface one way or the other, a more thoughtful approach is in order.  Consider your problem areas, where injury trouble tends to start or flourish, and then work through each of the other variables:  shoes, foot striking pattern, known muscle weaknesses or misalignment issues, sleep, stress, nutrition, hydration, etc.  It may be that a change to soft surfaces may be in order, but the investigation may uncover other areas where change may eliminate the risk or problem, even if the ground under your feet remains the same.

 

 

 

Even if you’re not competitive or you’ve never raced, a Turkey Trot is fun way to get the holiday season off to an exhilarating start. Most Thanksgiving day events are fun, non-competitive community events that benefit worthy causes. If you’re a more seasoned runner, you can use the Turkey Trot to test your fitness, or in lieu of a quality workout. Either way, you’ll be able to enjoy all the holiday treats much more knowing that you’ve already made an investment in your health.

1. Make it a Family (and Friends) Affair. Whether you’re spending the day with family members or friends, a Turkey Trot is something loved ones of all ages, and levels of fitness and experience can savor. After the race, you’ll all have plenty of time for prepare the meal, catch the sports, and relax. The companionship from family and friends can ease any pressure you might feel about the event. And having a family outing helps reduce the stress and the focus on the holiday meal. Some exhilarating outdoor time can ease holiday stress and relieve any guilt you might be feeling about missing out on training.

2. Dress Well. Wear shirts, shorts, and pants made of technical materials that wick sweat away from the skin. Avoid cotton, which can cause painful chafing. Dress in layers that you can shed as you warm up. If you’re racing in wintry conditions, it’s especially important to cover your fingers, ears, and head.
   

3. Set Realistic Expectations. If you’ve been running on a regular basis, look at your training log and consider the paces of your recent workouts to figure out what a realistic finishing time be. If you haven’t been working out regularly, or you’re recovering from hectic travel, don’t sweat the outcome. Consider doing the race as a run/walk or running without your watch. Alternate between walking and bouts of running so that you can sustain an even level of effort from start to finish..  
   

4. Fuel Well. There’s no need to carb load for a short race like a 5-K or 10-K. But have a carb-rich snack of foods that give you a boost without upsetting your stomach. Aim for foods that are low in fat and fiber. Bananas, oatmeal, and toast are all great choices. If you’re running in a 5-K, aim for 200 to 300 calories. Drink plenty of water, as dehydration can make even an easy pace feel difficult. Leave plenty of time before the race to hit the bathrooms.
   

5. Start Slow, Finish Strong. When everyone around you is running as fast as they can, it can be tough to focus on running at a comfortable pace that feels sustainable for you. It’s easy to get caught up in the adrenalin of the race pack. But if it’s your first race, it’s important to focus on a strong finish that leaves you feeling positive, confident, and excited about racing again.  When the starting gun fires, think about taking the first 5 to 10 minutes of the race to warm up your muscles, shake out any stiffness and pre-race stress, and ease into your own personal feel-great pace. As the race continues, think about gaining strength with each step closer to the end, and finishing feeling strong.

6. Adjust your schedule. Add your race to your Goals and Results feed, so we can make sure you have the proper spacing between this effort and your next challenging tasks, and “Adjust Schedule” if necessary. Use the unique flexibility of our training platform to stay on track!

Have questions? Contact Us!

There are almost unlimited ways to get an enjoyable workout in when you are in a recovery cycle, need to give a running related sore body part a rest, or when you are hoping to add activity without additional running mileage.  In the chart below, we focused primarily on activities which function as running replacements in terms of cardiovascular stimulation vs activities like yoga, which may have other helpful primary benefits such as flexibility, etc.

Have a question, comment, or recommendation on your favorite cross training exercise? Write to your coach!




















                       




























Updated by Cally on July 15, 2023