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<p>This blog will uncover any connection between poor quality of sleep and running performance. A big thanks to Rich Willy, Tom Goom, Chris Napier &amp; Rich Blagrove for adding to the conversation on twitter &amp; help build this content.</p><h3>Sleep &amp; running injury risk</h3><p>To start us off, a study by Milewski, et al. 2014 found that&nbsp;<strong style="color: rgb(16, 94, 162);">adolescent individuals who slept less than 8 hours per night on average were 70% more likely to report an injury than those who slept more than 8 hours.</strong>&nbsp;This is backed by P. Von Rosen, et al. 2016 that found athletes reaching the sleep recommendation during weekdays reduced their odds of injury by 61%. Not only injury, but the risk of developing an inflection almost tripled, by those who sleep less than 7 hours. Most of us would have experienced at least one bout of the flu or sickness this year and can appreciate the halt in training as a result.</p><h3>Other effects from lack of sleep</h3><p>It is obvious we need more well-designed studies around this topic. However, we can reflect on the studies mentioned above and draw our own conclusions with the everyday runner. The REASON behind poor sleep and injury remain unclear however, Watson, 2017 suggests it may be related to impairments in reaction time, cognitive function or higher levels of fatigue as a result of sleep deprivation.</p><h3>Sleep Strategies for better running</h3><p>I highly recommend taking the<a href="https://centreforsleep.com/education-and-awareness/athlete-sleep-screening-questionnaire/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">&nbsp;online sleep questionnaire</a>&nbsp;to determine your sleep habits. It will also provide you with tailored recommendations. However, if you think you are lacking good quality sleep it is recommended you do the following:</p><ul><li>Switch off from electronic devices 1-2 hours before bed.</li><li>Avoid alcohol or big meals 1-2 hours before bed.</li><li>Make sure your room is dark and cool (18 deg).</li><li>Be conscious of the time you last had caffeine.</li><li>Keep to a consistent sleep pattern.</li></ul><h4>Relevant Blog Posts</h4><ul><li><a href="https://runsmarter.online/is-my-personality-and-type-linked-to-injury/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Is there a link between my personality &amp; injury?</a></li></ul><h4>Relevant Podcast episodes</h4><ul><li><a href="https://runsmarter.online/podcasts/the-relationship-of-sleep-cortisol-in-running-injuries/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Relationship of Sleep &amp; Cortisol in Running Injuries</a></li><li><a href="https://runsmarter.online/podcasts/sleep-science-for-runners-with-dr-amy-bender/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Sleep Science for Runners with Dr Amy Bender</a></li></ul><h4>References</h4><ul><li><a href="https://www.researchgate.net/publication/263971781_Chronic_Lack_of_Sleep_is_Associated_With_Increased_Sports_Injuries_in_Adolescent_Athletes" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Milewski et al. Chronic Lack of Sleep is Associated With Increased Sports Injuries in Adolescent Athletes<em>.</em>&nbsp;2014</a></li><li><a href="https://centreforsleep.com/education-and-awareness/athlete-sleep-screening-questionnaire/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Online Sleep questionnaire with tailored recommendations</a></li></ul>

Will sleeping better improve my running?

<p>When I first started podcasting, I hosted a podcast called ‘<a href="https://www.everydayrunninglegends.com/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Everyday Running Legends’</a>. And at the end of every episode I would ask my guest<strong style="color: rgb(16, 94, 162);">&nbsp;‘What is your number one tip to help a runner who is struggling through the last 10% of an endurance run?’</strong>. This one question has provided a lot of great insight that I would love to share. Any running distance is a mental game. Look at what happened once Roger Bannister broke the 4-minute mile and the psychological barriers of possibility were lifted. However, for this blog we will mainly focus on longer distance strategies. So here are 4 areas to focus on if you need to boost your mental game during an endurance race.</p><h3>Running mental game tip #1: Remember your reason why</h3><p>This is by far the most common tip from my podcast guests and with reason. It’s hard to think about when your legs are burning and the body is screaming to stop, but constantly remind yourself why you run. For example, are you setting an example for your loved ones? Raising awareness for a charity? Proving to yourself what you are capable of? Secondly, if you cannot think of a strong enough reason, then find one! If you cannot find one, then practice the art of gratitude.</p><h3>Tip #2: Remember to smile</h3><p>If anyone has read Alex Hutinson’s book Endure they go into detail about the physical and psychological effects of smiling. It changes your chemistry and will make your suffering more tolerable. If you feel weird running with a smile then high-five spectators, engage with the crowd and encourage other runners on the course. You will be naturally smiling and reaping the benefits.</p><h3>Tip #3: Running pac-man</h3><p>This has the double benefit of being fun and keeping the mind occupied. Within the last few kilometres start hunting down runners in front of you and start gobbling them up (like pac-man). Count the people you pass and start counting. Get to 5, then 10, even 20! Before you know it you’ll be at the finish line feeling strong.</p><h3>Tip #4: Built your mental resilience</h3><p>This is where you need to hold yourself accountable and where running programs can be very helpful. During those lonely long runs, know what distance you need to run and don’t talk yourself out of cutting it a few kilometres short. Throughout your training if you commit to every kilometre and finish strong after every run it will continue building on your resilience. When it comes to race day you will know that you are a formidable running machine!</p><h4>Relevant Blog posts:</h4><ul><li><a href="https://runsmarter.online/is-my-personality-and-type-linked-to-injury/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Is my personality type linked to my running injuries?</a></li><li><a href="https://runsmarter.online/10-tips-to-reignite-your-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">10 Tips to reignite your running</a></li><li><a href="https://runsmarter.online/should-i-be-relying-on-wearable-technologies/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Should I be relying on wearable technologies?</a></li><li><a href="https://runsmarter.online/are-you-a-robust-fragile-or-anti-fragile-runner/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Are you a robust, fragile or anti-fragile runner?</a></li></ul><h4>Relevant Podcast episodes:</h4><ul><li><a href="https://runsmarter.online/podcasts/the-many-paths-to-success-fulfillment-for-amateur-runners-with-matt-chittim/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">The many paths to success &amp; fulfillment Matt Chittim&nbsp;</a></li><li><a href="https://runsmarter.online/podcasts/train-your-mind-to-bounce-back-from-injury-with-carrie-cheadle/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Train your mind to bounce back from injury with Carrie Cheadle</a></li><li><a href="https://runsmarter.online/podcasts/survive-thrive-as-a-masters-runner-with-matt-walsh/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Survive &amp; thrive as a masters runner with Matt Walsh</a></li></ul><p><br></p>

How to boost your running mental game

<p>Let’s be honest, sometimes we have lulls in our running. For example, after a marathon or a big scheduled event which leads to a lack of motivation. For this reason I have posted 10 quick-fire running passion tips to keep the passion alive.&nbsp;</p><h3>#1 Run with a friend to boost your running passion</h3><p>Find a friend or a different running group to reignite your running passion. If you run solo, time to find a buddy. Brainstorm business ideas? gossip? Up to you.</p><h3>#2 Pick a race or a fun run</h3><p>Keep striving for goals and pick a run that excites you. Either a destination race or something that offers variety like trial runs or obstacle course racing.</p><h3>#3 Follow a plan</h3><p>If you are internally driven, then get some structure back with a running plan. The nike run app is perfect for this and will help set accountability.</p><h3>#4 Find a Parkrun</h3><p><a href="https://www.parkrun.com.au/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Parkrun</a>&nbsp;is held weekly on Saturday mornings at 8am. Did I mention they are free! So head down to your nearest parkrun and let me community reignite your love for running.</p><h3>#5 Back off your long and hard runs</h3><p>Following a race you may be scarred from the long and hard runs to get you into tip-top shape. This can carry-over post race. Go back to your easy runs and appreciate the fresh air in order to overcome past trauma.</p><h3>#6 Boost running passion by changing your running route</h3><p>We are all a bit guilty of heading out the door, turning right and following the same course every time. Turn left! Find somewhere different. Find a river, creek or a nature run. Make is a slow jog to take in the scenery.</p><h3>#7 Set different running passion goals</h3><p>Set yourself a challenge. If you are used to logging in long miles, reset and aim for a short PB goal. It could be a 1k, 3k, 5k PB which will give your workouts variety.</p><h3>#8 Practice positive psychology and gratitude</h3><p>Sometimes all it takes is a change in mindset. If you are experiencing a lull, put the shoes on and head out for a jog. Think what you are grateful for, list all the things you love about running and also, the negative side of not running. Shifting this mental state can have powerful immediate effects.</p><h3>#9 Change up what you are listening to while running</h3><p>Some people listen to music, others listen to podcasts or nothing at all. Changing this routine can create variety to your overall experience. My favourite is podcasts, but I have started switching off periodically and listening to my breathing, my foot strike and nature. Another suggestions is running to guided mindfulness.</p><h3># 10 Inject some motivation</h3><p>Shameless plug, listen to some incredible running stories to trigger your motivation levels like my podcast everyday running legends. Another strategy would be to find a charity that you are connected with and run to raise money. This will be a method of running for something bigger than yourself.</p><h4>Relevant Blog posts</h4><ul><li><a href="https://runsmarter.online/tips-to-help-your-running-mental-game/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How to boost your running mental game</a></li><li><a href="https://runsmarter.online/should-i-be-relying-on-wearable-technologies/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Should I be relying on wearable technologies?</a></li></ul><h4>Relevant Podcast episodes</h4><ul><li><a href="https://runsmarter.online/podcasts/avoiding-managing-stress-fractures/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Learn to love the run you’ve got Amanada Brooks</a></li><li><a href="https://runsmarter.online/podcasts/the-many-paths-to-success-fulfillment-for-amateur-runners-with-matt-chittim/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">The many paths to success &amp; fulfillment Matt Chittim&nbsp;</a></li></ul><h4>References</h4><ul><li><a href="https://whywerun.strava.com/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Strava – Why we run</a></li></ul><p><br></p>

How to reignite your running passion after a marathon