Runners, listen up. A new study reveals a simple change can prevent injuries. Getting enough sleep is crucial. Researchers found poor sleepers are almost twice as likely to get hurt. Prioritise rest, aiming for seven to nine hours nightly. Good sleep is as vital as training for injury prevention. Make sleep a performance priority.

If you’re reading this, chances are you’re a runner. You lace up your shoes just like 620 million others and hit the track regularly. And if you’re like most runners, you’ve probably dealt with an injury at some point, or you’re trying hard to avoid one. What if a simple change could do the trick? You might have invested in the best running shoes, maintained good form, and followed every training plan to the letter. But injury can still occur if you’re doing one seemingly harmless thing. No, this is not about buying expensive gear. It’s far more fundamental.A new study led by Professor Jan de Jonge, a work and sports psychologist at Eindhoven University of Technology in the Netherlands, and Adjunct Professor at the University of South Australia, found that adjusting lifestyle factors can help reduce and prevent running injuries. What is it? Sleep. The findings of the study, titled ‘Sleep Matters: Profiling Sleep Patterns to Predict Sports Injuries in Recreational Runners’, are published in Applied Sciences.

How sleep reduces running injuries

Most runners are early risers. The problem begins there. While waking early is not problematic, skipping sleep is. If you’re not getting at least eight hours of good sleep the night before, your risk of injury skyrockets, the researchers said.To understand the link between sleep and running injuries, de Jonge and his team conducted a survey analysing data from 425 recreational runners. The team found that those who had shorter sleep duration, lower sleep quality, and more sleep problems were nearly twice as likely to sustain an injury.

This new study provides compelling evidence that sleep is a critical yet often overlooked component of injury prevention.“While runners specifically focus on mileage, nutrition, and recovery strategies, sleep tends to fall to the bottom of the list. Our research shows that poor sleepers were 1.78 times more likely to report injuries than those with stable, good-quality sleep, with a 68% likelihood of sustaining an injury over a 12-month period. That’s a strong reminder that how well you rest is just as important as how hard you train,” de Jonge said.

Recreational running and injury

One of the world’s most popular sports, recreational running also carries a high injury risk. About 90% of runners experience an injury at some stage, which costs the global economy millions of pounds each year in work absences and medical expenses.This is the first study to investigate the impact of sleep on sports injuries. The study found that not just duration, but also quality and sleep disorders, play a crucial role.“Sleep is a vital biological process that allows the body and mind to recover and adapt to the physical and mental demands of training. When sleep is disrupted or insufficient, the body’s ability to repair tissues, regulate hormones, and maintain focus diminishes, all of which can increase injury risk,” Prof de Jonge said.The study found that runners who regularly experienced sleep problems, such as trouble falling asleep, waking frequently during the night, or not feeling rested upon waking, were particularly vulnerable to injury. Conversely, participants who had consistent sleep duration and good sleep quality showed fewer injuries.These findings have important implications for both recreational and competitive athletes, as well as coaches and health professionals, Prof de Jonge said.“We often assume that more training equals better performance, but that’s not necessarily the case. Runners – especially those balancing training with work, family, and social commitments – may actually need more sleep than average adults to recover properly. Sleep should be treated as a performance priority, not an afterthought,” he said.The researchers recommend aiming for seven to nine hours of sleep per night to avoid injuries. Athletes may need more rest, including daytime naps, to aid mental and physical recovery. Simple habits such as sticking to a consistent bedtime, minimising screen use before bed, reducing caffeine and alcohol intake, and creating a quiet, cool sleep environment can help ensure a good night’s sleep.“Sleep quality and sleep duration are both important, but quantity often provides the bedrock. Sleep should be recognised not only as a recovery tool but also as a potential predictor of injury vulnerability in recreational sports,” de Jonge said.If you’re a regular runner, the NHS suggests doing some knee exercises to prevent injury. Warming up and cooling down are also crucial. So, put on your running shoes only if you’ve had a restful night beforehand.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.