The unseen danger for runners: How poor sleep nearly doubles injury risk
By avagrace // 2025-11-22
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  •  A new study found that recreational runners who get poor sleep are nearly twice as likely (1.78 times) to sustain a running-related injury compared to well-rested runners.
  • The research treats sleep as a multifaceted factor, concluding that short duration, low quality and frequent sleep problems all significantly increase injury risk.
  • Poor sleep compromises the body's physical recovery by hindering crucial processes like growth hormone release for tissue repair and increasing inflammation through cortisol imbalance.
  • Mentally, sleep deprivation leads to diminished focus and coordination, which increases the likelihood of a misstep or improper running form.
  • The study establishes that sleep is a critical, non-negotiable component of injury prevention and should be prioritized as a performance tool, not sacrificed for more training.
In a revelation that should give every recreational runner pause, a groundbreaking new study has uncovered a direct and powerful link between poor sleep and a dramatically increased risk of running-related injuries. For the estimated 620 million people worldwide who regularly hit the pavement, the research delivers a stark warning: neglecting a good night's rest could be the single greatest threat to their athletic consistency and long-term health. The investigation, led by Professor Jan de Jonge, a renowned work and sports psychologist from Eindhoven University of Technology in the Netherlands and an adjunct professor at the University of South Australia, surveyed 425 recreational runners. The findings were conclusive. Runners who reported shorter sleep duration, lower sleep quality and more frequent sleep problems were nearly twice as likely to sustain an injury compared to their well-rested counterparts. Published in the journal Applied Sciences, this research provides compelling evidence that sleep is a critical, yet consistently overlooked, component of injury prevention. De Jonge asserts that while runners meticulously plan their mileage, nutrition and recovery shakes, the fundamental necessity of sleep often falls to the bottom of their priority list. The data from the study paints a clear and concerning picture. Individuals identified as poor sleepers were 1.78 times more likely to report injuries. Over 12 months, these runners faced a 68% likelihood of sustaining an injury. This statistical reality serves as a powerful reminder that in the pursuit of fitness, how well an athlete rests is just as critical as how hard they train. This discovery carries significant weight given the immense popularity and inherent risk of recreational running. It is one of the world's most accessible sports, yet it carries a staggering injury rate, with some estimates suggesting up to 90% of runners will experience a debilitating injury at some point. The global economic impact, measured in millions of dollars annually from work absences and medical expenses, is substantial.

Why sleep is more than just rest

The study is pioneering in its approach, treating sleep not as a single metric of duration, but as a multidimensional factor encompassing quality and the presence of sleep disorders. This holistic view reveals why sleep is so foundational to athletic health. Sleep is not a passive state; it is a vital biological process during which the body and mind recover and adapt to the physical demands of training. When sleep is disrupted or cut short, the body's essential repair mechanisms are compromised. The production of growth hormone, which is crucial for tissue repair and muscle recovery, is primarily released during deep sleep. Furthermore, insufficient sleep disrupts the balance of cortisol, the body's primary stress hormone, which can lead to increased inflammation and slower healing. Mentally, a sleep-deprived brain leads to diminished focus and coordination, increasing the chance of a misstep or improper form. The research identified specific sleep issues that placed runners in the highest risk category. Those who regularly experienced trouble falling asleep, found themselves waking frequently throughout the night or consistently woke up feeling unrefreshed, were particularly vulnerable to injury. In stark contrast, runners who maintained consistent sleep schedules and reported high sleep quality experienced far fewer injuries over the study period. This has profound implications not just for elite athletes, but for the millions of everyday runners who balance their training with demanding work schedules, family obligations and social commitments. The constant juggling act often makes sleep the first sacrifice, a trade-off that this study reveals is fundamentally counterproductive.

A new paradigm for performance and health

De Jonge's findings challenge a deeply ingrained assumption in athletic culture: that more training invariably leads to better performance. The research suggests that for runners, especially those with busy lives, achieving more sleep than the average adult may be a non-negotiable requirement for proper recovery. Sleep must be treated as a performance priority, not an afterthought. Experts recommend that most adults aim for seven to nine hours of sleep per night, with athletes often needing to be at the higher end of that range or even beyond. To improve sleep quality, they advise maintaining consistent bedtimes, minimizing exposure to screens before bed, reducing caffeine and alcohol consumption and creating a quiet, cool and dark sleep environment. "Good sleep is critically important for runners as it is the foundation of their recovery and performance. It enables the deep, restorative slumber necessary for the body to repair itself from training," said BrightU.AI's Enoch. "Aligning with natural circadian rhythms through proper evening routines ensures this recovery process happens effectively." The bedrock of recovery is not found in a fancy supplement or the latest recovery gadget; it is found in the consistent, high-quality rest that the human body has relied upon for millennia. This study firmly establishes that sleep should be recognized not only as the ultimate recovery tool but also as a powerful predictor of injury vulnerability, a truth that every runner would be wise to heed. Watch and learn about the importance of good night's sleep. This video is from the Take Control of your health channel on Brighteon.com. Sources include:  MedicalXpress.com UNISA.edu.au ScienceDaily.com BrightU.ai Brighteon.com
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