Sleep Like You Mean It: The Hidden Power Behind Your Next PR

In the world of running, sleep isn’t a luxury — it’s a training tool. And it might be the most overlooked one.

We obsess over mileage, cross-training, and nutrition. We track heart rate zones, analyze split times, and debate recovery drinks. We buy the latest super shoe, hoping for that advantage in training and race day. But ask any coach or sports scientist, and they’ll tell you the same thing: if you're not sleeping well, you're not performing at your best.

Why Sleep Matters for Runners

Sleep is when your body actually gets stronger. During deep sleep, your muscles repair, hormones like human growth hormone are released, and your nervous system resets. This is the magic behind adaptation — it’s not just what you do on the run, it’s what you do after.

Lack of sleep can lead to:

Slower recovery between runs

Impaired immune function

Decreased focus and reaction time

Increased risk of injury

Mood swings and burnout

In short: you can’t out-train poor sleep.

The Mental Edge Comes From Rest

Training is more than physical — it’s psychological. Sleep impacts everything from decision-making to emotional regulation. A sleep-deprived brain processes pain differently, making tough workouts feel harder than they should.

Studies have shown that athletes who sleep 8–10 hours a night experience:

Better sprint times

Improved accuracy

More positive moods

Lower perceived exertion

Translation? You’ll run smarter and feel stronger — and happier — when well-rested.

How Much Sleep Do Runners Need?

Think of sleep as your invisible mileage — every solid night adds to your base. If you’re plateauing, always tired, or feel like training isn’t “clicking,” the answer may not be more miles — it may be more rest.

So before your next big run, long workout, or race… don’t just carbo-load. Pillow up. The finish line starts the night before.

-Rizzo Los Angeles

Instagram: @rizzo.runs