Sleep is essential for recovery, particularly for athletes competing in high-intensity activities such as marathons and ultramarathons. A recent review article revised the literature to determine the relationship between sleep and long-distance running, examining how sleep affects performance, but also how running impacts sleep.
The main findings of the identified 42 relevant studies which complied with the inclusion criteria are explained in our post.
Key Findings
Sleep’s influence on performance & recovery
- Adequate sleep (7–9 hours for most adults) enhances immune function and tissue repair, lowering susceptibility to infections and overuse injuries.
- Athletes often experience poor sleep due to stress due to training schedules, competition and travel.
Marathon Running & Sleep
- Marathon races disrupt sleep, reducing REM sleep and increasing cortisol levels.
- Travel across time zones impairs sleep and performance.
- Pre-race sleep strategies, such the use of “sleep extension” by increasing sleep duration in the week before the race may mitigate sleep deficits.
Ultramarathon Running & Sleep
- Long ultramarathons (>200 miles), sometimes lasting days, lead to severe sleep deprivation, with runners using strategic naps (20–90 minutes) to sustain performance.
- In short ultramarathons (<100 miles), runners often skip sleep to maximize performance,
- Sleep deprivation can cause hallucinations and cognitive impairment but may be mitigated by caffeine and pre-race sleep strategies.
Conclusions
- Marathons moderately disrupt sleep, affecting recovery.
- Ultramarathons beyond 200 miles cause extreme sleep deprivation.
- The longer the race distance, the more critical optimal sleep (before and during the event) becomes for performance and recovery.
Sleep is a crucial yet often overlooked factor in endurance running, with significant effects on performance, recovery, and health. Strategic sleep management is essential, especially for ultramarathon runners.
Bibliography
Nikolaidis PT, Weiss K, Knechtle B, Trakada G. Sleep in marathon and ultramarathon runners: a brief narrative review. Front Neurol. 2023 Sep 22; 14:1217788.
doi: 10.3389/fneur.2023.1217788.
