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5 Tips for Better Sleep to Boost Your Running Performance
5 Tips for Better Sleep to Boost Your Running Performance
Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:
As runners, we’re always pushing our bodies to go the extra mile, whether it’s for a personal best, endurance, or recovery. But there’s one key element that often gets overlooked—sleep. It’s not just about getting rest after a long run; sleep plays a crucial role in how well we perform, recover, and stay injury-free. Trust me, a good night’s sleep can be just as important as that last interval workout. If you’re not getting the sleep you need, it’s time to change that. Here are five tips that have helped me—and can help you—sleep better and run stronger.
1. Stick to a Consistent Sleep Schedule
One of the easiest ways to improve your sleep is by sticking to a consistent sleep schedule. Your body thrives on routine, and going to bed and waking up at the same time every day can help regulate your circadian rhythm. This makes it easier to fall asleep and wake up feeling rested, even after tough workouts. I aim for 7-9 hours of sleep each night, but it’s not just about the quantity—it's about consistency. Even on rest days, I try to keep my sleep schedule the same. It helps me stay energized and ready for my next run, whether it’s a recovery jog or a long run.
2. Create a Relaxing Pre-Sleep Routine
Winding down before bed is a game-changer. I used to think I could just jump into bed after a long day, but I quickly learned that a pre-sleep routine is essential. Instead of scrolling through my phone or watching TV, I now take time to relax and prepare my body for sleep. Whether it’s reading a book, doing some gentle stretching, or even practicing mindfulness, these calming activities signal to my body that it’s time to rest. I’ve also found that a warm bath or shower can help me unwind and relax my muscles after a hard workout. The goal is to create a peaceful environment where your body can naturally ease into sleep.
3. Optimize Your Sleep Environment
Creating the perfect sleep environment has made a huge difference in my quality of rest. I’ve learned that my ideal sleep setting is cool, dark, and quiet (except for a fan). Some people keep their room temperature on the cooler side, which helps my body relax and fall asleep faster. Investing in blackout curtains has been a game-changer for me—no more waking up at the crack of dawn with the sun. And others also use a white noise machine to block out any outside noise. Finally, make sure your mattress and pillows are comfortable—this is where you’ll spend a third of your life, so it’s worth it to invest in quality sleep essentials.
4. Prioritize Sleep After Hard Workouts
After a tough run or a high-intensity interval workout, my body craves rest. I’ve learned that sleep is when my muscles recover, rebuild, and grow stronger. That’s why I make it a priority to get a full night of sleep after tough workouts. On top of that, some people find that taking a short nap (20-30 minutes) in the afternoon can be a great way to recharge, especially if they didn’t sleep well the night before. Sleep helps reduce muscle soreness, improve recovery, and boost my energy for the next workout. I make sure to give my body the time it needs to recover and recharge, so I’m ready to tackle the next run with full force.
5. Watch Your Sleep Hygiene
Good sleep hygiene is key to getting the most out of your sleep. I’ve found that simple changes can make a big difference. For example, I avoid caffeine and alcohol in the evening, as both can disrupt my sleep cycle. I also try to avoid heavy meals right before bed—eating too much can leave me feeling uncomfortable and make it harder to fall asleep. And, if I’m feeling tired during the day, I keep naps short (no more than 20-30 minutes). Long naps can throw off my sleep schedule and leave me feeling groggy. By following these sleep hygiene tips, I’ve been able to improve my overall sleep quality and wake up feeling refreshed and ready to run.
Sleep has been a game-changer for me in terms of running performance. It’s amazing how much better I feel after a restful night, and how much more energy I have during my runs. But I know everyone’s sleep needs are different. I’d love to hear how you prioritize sleep in your training and what tips have worked for you. Do you have any sleep rituals that help you fall asleep faster? Or maybe you’ve struggled with sleep and have found ways to improve it? Share your thoughts and tips with us—I’d love to hear from you and continue the conversation!
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