Tired runners are two times more likely to get injured after disturbed sleep, warns study 

When sleep is disrupted or too short, the body’s ability to repair tissues, regulate hormones and stay focused drops sharply. That’s when accidents happen (Image: Pexels)

You might lace up your trainers at sunrise, full of good intentions, but if you’ve been tossing and turning all night, you could be setting yourself up for trouble. According to Professor Jan de Jonge, a work and sports psychologist at Eindhoven University of Technology and adjunct professor at UniSA, runners who sleep badly are far more likely to wind up injured.

His survey of 425 recreational runners showed that those with short, restless or broken sleep were 1.78 times more likely to report injuries than those who regularly woke up refreshed. Put simply, poor sleepers are paying the physical price.

Running may be one of the world’s most popular ways to keep fit, but it’s also one of the riskiest for injuries. Studies already estimate that up to 90 per cent of runners will be hurt at some point, costing millions in treatment and missed workdays.

Professor de Jonge’s research adds a new piece to that puzzle. It wasn’t just how long people slept, but how well. Those who struggled to nod off, woke often, or rarely felt rested were the most prone to knocks, strains and sprains. “When sleep is disrupted or too short,” he explains, “the body’s ability to repair tissues, regulate hormones and stay focused drops sharply. That’s when accidents happen.”

Here’s why, as per the study, rest should rank as high as running: It’s easy to obsess over mileage, diet or the latest performance gear, but this study suggests that sleep deserves equal billing.

Professor de Jonge argues that runners, especially those juggling busy jobs and families, may actually need more sleep than the average adult to recover properly. Experts suggest seven to nine hours a night, with athletes sometimes benefitting from an extra hour or even a brief daytime nap.

Simple ways to sleep smarter

If you want to protect your joints and stay off the injury list, small changes can make a world of difference:

• Stick to regular bedtimes, your body loves routine.
• Put away screens at least half an hour before lights out.
• Ease up on caffeine and alcohol, particularly in the evening.
• Keep the bedroom cool, dark and quiet for uninterrupted rest.

So next time you’re tempted to trade sleep for an early jog, remember: it’s better to hit the pillow than the pavement.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.