We talk a lot about training plans, long runs, and fueling strategies but there’s one powerful performance tool many runners overlook: sleep.
In this encore conversation with sleep expert Dr. Weiss, originally recorded for Behind the Sweat, we dive into the science of sleep and how it can make or break your running performance. Whether you’re chasing a PR, training for your first 5K, or simply trying to enjoy your miles, the amount and quality of rest you get each night plays a critical role in your success.
Sleep and Running Performance
Running is tough on the body. Every workout causes microtears in your muscles, and it’s during sleep—especially deep sleep—that your body repairs and rebuilds stronger. Without adequate rest, recovery slows, performance dips, and your risk of injury climbs.
Dr. Weiss explains that sleep impacts:
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Endurance: Well-rested runners can push harder and go longer.
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Reaction Time: Sleep improves coordination and agility, which are critical for navigating trails, dodging potholes, or sprinting to the finish.
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Mental Focus: Long runs require mental stamina, and sleep deprivation can chip away at concentration and motivation.
The Mood Connection
It’s not just about physical recovery. Poor sleep can impact your mood, making training feel harder and less enjoyable. Irritability, lack of patience, and even increased perception of effort are all linked to inadequate rest. For runners who train in groups, this can also affect the social and mental benefits of running with a community.
Tips for Better Sleep
Dr. Weiss shares simple strategies for improving sleep hygiene:
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Set a consistent bedtime - yes, even on weekends.
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Create a wind-down routine to signal your body it’s time for rest.
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Limit screens at least 30–60 minutes before bed.
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Avoid caffeine and alcohol too close to bedtime.
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Keep your bedroom cool and dark for optimal sleep conditions.
Rest Is Training
It’s tempting to think more miles equal better performance but the truth is, rest days and quality sleep are just as important as workouts. When you prioritize sleep, you’re giving your body and mind the tools they need to handle training stress, adapt, and grow stronger.
Want to learn more? Listen to the full conversation with Dr. Weiss on The Brunch Running Podcast for a deeper dive into the science and practical steps you can take to sleep better, recover faster, and run stronger.
Listen to the full episode here.