Recently, I reached a milestone of over 10 million combined downloads and views on my Extramilest podcast and @FlorisGierman YouTube channel.
Hi all! Hope you’ve been enjoying the Olympics as much as I have, so inspiring and exciting to watch. Makes me want to run fast.
Let’s talk about one of the most neglected performance tools.
When it comes to improving your running performance, most people focus on training plans, pacing and nutrition. But there’s a crucial aspect that often gets overlooked: sleep. This come up in our Personal Best program all the time. As endurance runners, our bodies experience significant stress, and without plenty of rest, all your training might not get the results you’re aiming for.
Why sleep matters for runner
Sleep is more than just a time for your body to shut down. It’s during this period that some of the most important recovery processes take place. Dr. Matthew Walker, a renowned sleep scientist, aptly calls sleep “the greatest legal performance-enhancing drug that most people are probably neglecting.”
It’s so vital for brain function, cell repair, energy restoration and nervous system reorganization. For runners, these processes are crucial. The quality and quantity of your sleep can significantly impact your performance, mood, and overall health.
How much sleep do you need?
While the general recommendation for adults is 7-9 hours of sleep per night, individual needs can vary. If you’re unsure, spend a week allowing yourself to fall asleep naturally and wake up without an alarm.
Sleep is training!
To improve as a runner you need to put in the training miles / kilometers. However, once I started seeing sleep as training, it was a missing piece of the puzzle that helped further improve my performance. Don’t see sleep as a waste of time but as one of the key element for optimal health and performance in the long term.
100% Blackout Curtains
This week I installed these 100% blackout curtains in our bedroom and in our kids bedroom. It has made a positive difference in sleep quality. Even the kids are sleeping significantly longer.
Sleep is one of the most powerful tools you have to improve your running performance. By prioritizing sleep and implementing these strategies, you’ll not only boost your recovery but also enhance your overall health and well-being. Recovery is just as important as the miles you log, and sleep is a key part of that recovery process.
Have a great weekend ahead.
Cheers,
Floris Gierman
Running coach at the Personal Best Program
P.S. My recommended gear and tools
- PATH projects running apparel, 10% off your first order
- Precision Fuel and Hydration, 10% off your first order
- Ketone IQ, get 30% off your first subscription order
- LMNT, free sample pack with any drink mix purchase
- COROS, free accessory with any patch purchase, code “Floris”
- Superhuman, productivity email tool, 2 months free
- The Original Life Calendar. 4K Weeks helps you maximize life
- Personal Best running coaching program
