BASS PRO MIDWEEK MOTIVATION-Get Some More Shut-Eye

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about sleep. With the sun going down sooner as we head into fall and the miles increasing as we get further along in our Bass Pro Marathon/Half and/or Dogwood Canyon training runs, this is a great time to talk about getting more shut-eye. Did you know that runners need more sleep than the average person? It's true! Especially during periods of high-intensity training (like now as we continue to add miles to our training) to support recovery and performance. In addition to more time in bed, factors like sleep quality and consistent sleep schedules are crucial for reducing injury risk, improving mood and cognitive function, and enhancing the immune system.

Which means, if you want to do well at your fall race, you should fall into bed earlier (like that pun?) in the days and weeks leading up to that race. 

So without further ado, let's talk sleep... 

Aim for 8–10 hours:

While the general adult recommendation is 7–9 hours, athletes, including runners, benefit from more sleep, with some elite athletes sleeping 9-10 hours or even more by incorporating naps.

Add to your mileage:
A potential guideline is to add one minute of sleep per mile run per week, so a runner training 35 miles per week might aim for about 8.5 hours of sleep.

Naps count:
Short power naps of 20-30 minutes can improve alertness and aid recovery. Naps add up too! Count them towards your overall sleep. 

 

Signs You Need More Sleep

Listen to your body for signs of sleep deprivation, such as:

• Feeling extra sore after workouts.
• Morning runs feel more difficult than usual.
• Experiencing mood swings or brain fog.
• A decline or plateau in your running performance.
• Feeling generally "off," even during light activity.

Why Quality Sleep Matters

Muscle memory and technique:
Sufficient, high-quality sleep helps solidify muscle memory, making the skills you practice more effective.

Reduced injury risk:
Overtraining and inadequate sleep increase your risk of injuries and illness.

Improved immunity:
Sleep boosts the production of cytokines, which are hormones that fight infection and strengthen your immune system, leading to more consistent training.

Better cognitive function:
Adequate sleep enhances reaction times, coordination, and split-second decision-making.

And there you have it friends. There are so many reasons to "fall" into bed at a decent time. When you make a habit of getting adequate sleep, you'll reap the benefits in your running and in other areas of your life as well. So get to bed early so you can wake up refreshed and ready to log those miles that will get you closer to the finish line in November. Happy Running!