Understand how the right amount of sleep can help you become a better runner

Sleep is a necessary part of your body’s recovery process. If you enjoy long-distance running, building up your endurance, and becoming healthier, then the right amount of sleep is paramount. People between the ages of 18 and 65 typically need six to eight hours of sleep every night. Going to bed late and waking up early could be counterintuitive to your growth as a runner. When you go to sleep, that’s when your body’s recovery really goes to work. Learn how the right amount of sleep can make you a better runner. Pro tip: make the right amount of sleep a weekly short-term goal, it’ll help you get to your larger goal!

How you become a better runner with the right amount of sleep

  • Beat fatigue

Do you sleep less so you can work more hours or run extra miles? You might do this, but you’ll definitely feel tired the next day. Running when you feel fatigued can wear down your muscles. It also increases the likelihood that you won’t perform at your normal level. Ultimately, this could wear you down or make you sick and force you to take time off to rest. Beat fatigue and be proactive when it comes to sleep. Make it a point to go to bed earlier. Follow our long-run recovery timeline and take a nap on the weekend. Making sure you sleep enough helps you stay healthy and boost your body’s immunity.

  • Maintain a healthy weight

Getting enough sleep helps support your body’s immune system.

Not sleeping enough could make you feel hungrier the next day. Save time and eat healthy with these easy-to-make weeknight recipes. Without sleep, your body isn’t as effective at converting carbohydrates into glycogen. If you’re trying to lose weight, then skimping out on sleep to focus on running won’t lead to weight loss. This also prevents lean muscles from forming. Instead of waking up earlier to run longer, get some extra sleep and run a shorter distance. 

  • Repair your body

During sleep, the body synthesizes proteins, regenerates cells, and helps your body heal. And yes, every hour counts. With the right amount of sleep, your body has the time it needs to fully recover. If you don’t get enough sleep it could compromise your immune system and health. You’ll feel fatigued more often and won’t see improvement.

  • Perform better

A good night’s sleep helps your body make the necessary repairs after a run or workout.

HGH, also known as human growth hormones, are released in your body after you fall asleep. Researchers from Stanford showed that athletes who slept longer than their usual sleeping hours performed better. When you sleep, your body gets the time it needs to recover. The HGH in your body stimulates the recovery process. When you wake up feeling refreshed the next day, your body has healed itself from the previous day’s activities. 

  • Advice to sleep well

Everyone has their own tricks to falling asleep at night. Make your bed a phone-free zone. This will keep you off social media or checking email one more time. Add a fan to your bedroom. This will provide white noise and keep the air flowing. Running in the evening can also improve your quality of sleep. If you run at this time, check out these other benefits and safety tips.

Getting the right amount of sleep can make you a better runner. It allows your body to repair itself so you build strength, stamina, and endurance. Give your body the time it needs to properly heal and it can make you a better runner. The right amount of sleep is a crucial part of your body’s recovery process. Prioritize sleep just as much as you prioritize training, eating healthy, and properly hydrating.

Learn how you can recover faster with Epsom salt baths

Epsom salt baths have relieved pain and reduced muscle soreness for centuries. You should add them to your recovery plan if you run on a regular basis and still feel sore after stretching and foam rolling. Epsom salt baths could be the perfect way to boost your recovery process. Pro tip: it’s okay to take a day off from running, especially if you’re experiencing one of these 6 symptoms.

Epsom salt has relieved pain for centuries.

Epsom salt is a naturally occurring substance that’s extracted from saline springs in Epsom, England. It was first discovered in 1618. People have been using Epsom salt baths to relieve pain since then! Epsom salt baths are believed to be effective in healing sore muscles and relieving pain. This is great news for runners who want to relieve their sore muscles, aches, and pains. Epsom salt is also effective in reducing stress. A 15-minute soak in warm water mixed with Epsom salt can provide runners with the three benefits below.

  1. Pain relief

Epsom salt, when dissolved in water, separates into magnesium and sulfate. Magnesium is known for improving blood circulation in your body and aids in muscle regeneration. Sulfate can aid in your body’s recovery process. If a 15-minute soak doesn’t help with shin splints, these 8 additional tips can help.

  1. Relieve muscle soreness and stress

If you enjoy intense running or going on long runs, then you may experience muscle soreness. Your muscles could also feel sore on your recovery days. Stress and intense exercise can both deplete magnesium in your body. This makes you susceptible to cramps and aches. Epsom salt baths give you the opportunity to replenish the magnesium levels in your body. Speed up the recovery process even more when you follow this timeline after your long run.

  1. Prevent muscle inflammation

A 15-minute soak can relieve lower-body soreness after a workout.

Epsom salt baths have been used to treat sprains, strained muscles, and even bruises. Soaking in a 15-minute bath will help your body relax, speed up the recovery process of your muscles, and relieve pain in your body. If you’re at work and feel stiff or sore, try these stretches for runners who sit all day until you can get home to soak.

Soak the pain away

To soak in an Epsom salt bath, all you need is a bathtub and warm water. The water shouldn’t be too hot, but warm enough so that you feel comfortable during your bath. Try this lavender-scented Epsom salt if you soak before bed. This unscented version will get the job done too.

Soak two to four cups of Epsom salt in your bathtub and stir the water until the salt dissolves. You can also add any essential oil of your choice to the water for additional relief from stress.

You should soak for 15 minutes at most.

Soak in the water for no longer than fifteen minutes. Don’t stay in the water for longer than 20 minutes to prevent any toxins that the Epsom salt bath removed from your body from being reabsorbed. Take a quick shower to wash off the Epsom salt. Epsom salt can dry out your skin, so a quick shower is a good idea.

Epsom salt baths are a great recovery aid for people who enjoy running. A time tested tradition that can alleviate pain, reduce stress, help your muscles relax, and aid in the recovery process. This is true for veteran runners or someone who started running today.

Be prepared for any weather on your next run when you know what to wear

Knowing what to wear can keep you running in the hottest days of summer and the coldest days of winter. If you aren’t dressed properly you could experience discomfort while you’re running. You won’t have to skip a run because of the weather when you’re dressed in appropriate running gear. Summer running clothes are obviously different from winter running clothes. But how different?

Wear a rain jacket if it’s raining and layer according to the colder temperatures.

You’ll need to focus on entirely different things when you’re running under different temperature conditions. For the spring and summer months, ventilation is key. The more breathable your clothes are, the more comfortable you’ll feel. But for the cold winter months or wet-rainy days, your clothes should be made of insulated material and you should dress in layers. Check out our helpful advice and know what to wear based on the temperature. Whatever the weather, stay safe on your run with these 7 safety tips.


Light-colored, sweat-wicking gear is essential when temperatures exceed 90°F.

This kind of weather is extremely hot so ventilation is critical. Running in light-colored singlets and shorts is ideal. Some women run in their sports bra and some men run shirtless. Make sure you apply sunscreen! Moisture-wicking socks help keep your feet dry. You sweat a lot, so quick-drying material can wick away sweat without slowing you down. A hat and sunglasses are crucial too as they will protect your head and eyes from the sun’s rays. Pro tip: here are some additional ways to beat the heat.


This kind of temperature is still warm for most runners, especially if it’s muggy with humidity. Again, running gear that’s light-colored and wicks sweat is ideal. Shirts, singlets, and shorts will work in these temperatures. Wear reflective running gear and follow these safety tips if you run in the early morning or evening.


Leggings and a pullover are great to wear running as temperatures begin to drop.

When the temperature begins to drop, that usually means runs are getting longer and longer. You might still wear a shirt and shorts, but you might also include a thin pullover. It’s a good idea to dress in layers if needed because you can always take off the pullover and tie it around your waist. As your miles increase, make sure you properly recover by following this long-run recovery timeline.


This temperature range is ideal for most runners. Opt for your favorite running shirt and a comfortable pair of running shorts. Don’t forget your pullover. As temperatures begin to drop, you’ll want to wear a hat to help keep your head warm.


This kind of temperature can be extremely pleasant for an outdoor run. A long-sleeved pullover, shirt, shorts, and moisture-absorbent socks will set you up for a great running experience. As the temperature falls below 45°F, consider swapping out your shorts for leggings. Wear a hat or beanie to keep your head warm. Consider gloves if your hands take a long time to warm up. Follow this 10-minute warm-up to get your body ready to run in the colder temps.


Moisture-wicking socks and comfortable shoes are essential for all temperature ranges.

This is when you’ll start to feel chilly on your runs. It’s time to start layering! You’ll need at least two layers on top, running tights, and wind/waterproof gloves. Add a third layer on top if you don’t like the cold. A headband or beanie can keep your ears warm. Moisture-absorbent socks are still necessary. 


It’s time to bring out your lightweight jackets! A base layer and two long-sleeved tops will keep you warm. Add your lightweight jacket on top of that to prevent yourself from feeling cold. You’ll also need thick running pants. Alternatively, consider thermal leggings and wear your running shorts/capris/track pant on top of it. Add your moisture-absorbent socks, warm gloves/mittens, and a cap for your head, and you’re ready for your outdoor run! 

Even if you live somewhere where the temperature can go from crazy hot to biting cold within the same year, you can keep up with your outdoor runs with the right outfits. This is the complete list of clothes you need to run for any temperature. As long as you dress accordingly and know what to wear, you can knock out those runs and keep your training on schedule.