New research reveals that poor sleep doubles the risk of running injuries

For millions of recreational runners around the world, covering several miles is a process that must be undertaken early in the morning before work, or later in the evening once the day has settled in. But new data shows that putting on the sneakers while you’re not sleeping well can double your risk of injury. The new study, published in Applied SciencesThe study found that runners who pounded the pavement during poor sleep were about twice as likely to suffer injuries as those who rested. This led the experts to suggest that runners should place as much emphasis on rest as training.

While running is good for both the heart and the mind, preventing injuries for the 620 million people worldwide who enjoy going for a walk is key when it comes to easing the burden on our healthcare systems and maintaining our own productivity. Those who run regularly tend to lead more positive lifestyles, make better nutritional choices and experience less stress, but few studies have closely examined the link between running injuries and insufficient sleep.

“While runners focus specifically on mileage, nutrition and recovery strategies, sleep often falls to the bottom of the list,” explains Professor Jan de Jonge, a sports psychologist at Eindhoven University of Technology in the Netherlands, and lead author of the study.

How was the research conducted?

The sleep profiles of 425 experienced Dutch recreational runners with an average age of 45 years were analyzed and classified into four different groups:

• Stable sleepers (48%)
• Bad sleepers (37%)
• Efficient sleepers (8%)
• Fragmented sleepers (7%)

The runners were then asked to provide details about the running injuries they sustained; 60% of all participants reported some form of injury in the past year.

What were the results?

The relationship between running injuries and rest was clearly outlined by the results, which showed that the greater the sleep problems, the greater the risk of injury. Poor sleepers were 80% more likely to be injured compared to the group of stable sleepers. In fact, the experts believe that the group of poor sleepers has a 68% chance of getting injured if they continue to run without rest. “Sleep quality and sleep duration are both important, but quantity often forms the basis,” concludes Professor Jan de Jonge. “In summary, sleep should be recognized not only as a recovery tool, but also as a potential predictor of vulnerability to injury in recreational sports.”