If you are one of the 620 million people who regularly go jogging, you probably like to start early in the morning. However, if you didn’t sleep well the night before, you could be putting yourself at greater risk of injury. A new study led by Professor Jan de Jonge, occupational and sports psychologist at Eindhoven University of Technology in the Netherlands (and adjunct professor at the University of South Australia), has found that insufficient and poor sleep significantly increases the risk of injury when running.

Jogging and its Health Benefits

Jogging is one of the most effective and simplest ways to improve physical and mental health. Regular running improves the cardiovascular system, stabilizes the metabolism, and has a positive effect on the immune system and the psyche. The steady endurance exercise strengthens the heart, promotes blood circulation, and regulates blood pressure. In the long term, the risk of heart attack, stroke, and other cardiovascular diseases is significantly reduced. Fat and sugar metabolism also benefit: jogging increases fat burning, improves insulin sensitivity, and thus prevents obesity and type 2 diabetes. In addition, running has a strong effect on mental well-being. Jogging releases endorphins and serotonin, which lift your mood and reduce stress. Regular training improves concentration, promotes sleep, and can counteract depression and anxiety.

Running also strengthens muscles, bones, and joints. The strain promotes bone density, strengthens tendons and ligaments, and improves joint stability. Contrary to popular belief, jogging does not damage the knees, provided it is done in moderation and with the right running technique. The immune system is also strengthened, as moderate exercise activates the body’s defenses and reduces inflammatory processes. People who run regularly are more resistant to infections and recover more quickly from physical exertion. In the long term, regular jogging leads to a higher quality of life and can increase life expectancy by several years. Just two to three running sessions per week of about 30 minutes each are enough to achieve these positive effects – especially if you run in nature, where fresh air, sunlight, and tranquility further promote well-being.

When it comes to training itself, regularity is more important than intensity. It is better to run three to four times a week at a relaxed pace than to exhaust yourself completely once. A good pace is one at which you can still talk while running without getting out of breath. If you want to improve your endurance, you can slowly increase the distance or your pace, but never both at the same time. Recovery is also an important part of training. The body needs sufficient sleep and breaks to adapt and become stronger. On days when you feel tired or have slight pain, you should reduce your training or take a break. Overtraining can easily lead to injuries and loss of motivation.

In addition, nutrition and hydration play an important role. You should not start running on a full stomach, but a small, easily digestible meal or snack can provide energy. During longer runs, it is important to drink enough, especially in hot weather. Last but not least, you should pay attention to the external conditions. In very high temperatures, it is better to run in the early morning or evening to avoid putting strain on your circulation. In winter, warm, breathable layers are useful to protect muscles from the cold. Reflective clothing increases safety in the dark. By keeping these points in mind, you can prevent injuries, improve your performance, and enjoy running in the long term.

Chronobiology and Training Time

We already know that the internal clock influences when the body is at its most efficient. This varies depending on your chronotype (“early bird” vs. “night owl”): Research has found that morning types (larks) train better in the morning, when their heart rate and body temperature are stable early on. Evening types (owls), on the other hand, peak in the late afternoon or early evening. In general, studies often show that late afternoon (4–7 p.m.) is the best time for strength and sprint performance, as body temperature, muscle viscosity, and nerve conduction velocity are optimal at this time.

Sleep as a Regeneration Phase

Sleep is the crucial time when the body makes physiological adjustments to training:

• Muscle building (hypertrophy): During deep sleep, growth hormones (especially somatotropin) are released, which promote muscle repair and growth.
• Energy balance: During sleep, glycogen stores in muscles and the liver are replenished.
• Immune system: Lack of sleep weakens the immune response and increases the risk of inflammation or infection after intensive training phases.

Poor sleep can reduce training success. Even one night with less than 6 hours of sleep can measurably reduce sprint performance, reaction speed, and strength. Chronic sleep deprivation lowers testosterone levels, resulting in less muscle building, reduces protein biosynthesis, causing muscle growth to stagnate, and also increases the risk of injury. Learning processes are also impaired.

In a survey of 425 recreational runners, researchers found that participants who reported shorter sleep duration, lower sleep quality, or frequent sleep problems suffered injuries almost twice as often as those who slept well. According to Prof. de Jonge, the results published in Applied Sciences provide “compelling evidence that sleep is a crucial but often overlooked factor in injury prevention.”

“While runners focus specifically on running performance, nutrition, and recovery strategies, sleep often takes a back seat,” he explains. “Our research shows that people with poor sleep quality were 1.78 times more likely to report injuries than those with stable, good sleep, with a 68% chance of sustaining an injury within 12 months. This is a clear indication that good recovery is just as important as hard training.”

Sleep: The Missing Element in Runners’ Recovery

Recreational running remains one of the most popular sports activities worldwide, but it carries a significant risk of injury. Studies estimate that up to 90% of runners will be injured at some point, resulting in millions of dollars in lost wages and medical bills each year. Prof. de Jonge’s team took a comprehensive approach, examining sleep not only in terms of duration, but also in terms of quality and disturbances. This broader perspective helped to identify how different aspects of sleep contribute to physical vulnerability.

“Sleep is a vital biological process that allows the body and mind to recover and adapt to the physical and mental demands of training,” says Prof. de Jonge. “When sleep is disrupted or insufficient, the body’s ability to repair tissue, regulate hormones, and maintain concentration decreases, all of which can increase the risk of injury.” The study found that runners who had trouble falling asleep, woke up frequently during the night, or rarely felt rested were most prone to injury. In contrast, those who had a regular sleep pattern and felt well-rested reported significantly fewer injuries.

Rethinking Training: Why Sleep Deserves the Same Priority

Prof. de Jonge emphasizes that the research findings provide important insights for recreational and competitive runners as well as coaches and health professionals. “We often assume that more training leads to better performance, but that’s not necessarily the case,” he notes. “Runners (especially those who have to balance training with work, family, and social commitments) may actually need more sleep than the average adult to recover properly. Sleep should be considered a priority for performance, not an afterthought.”

Experts generally recommend seven to nine hours of sleep per night, although athletes often benefit from additional rest, including short naps, to enhance both physical and mental recovery. Seven to nine hours of sleep is considered the amount of time that allows most people to fully regenerate both physically and mentally. During this time, there is a balanced interplay between deep sleep and REM sleep, which is crucial for health, performance, learning ability, and well-being. Those who regularly sleep significantly less risk both physical and mental impairments in the long term.

To improve sleep quality, regular bedtimes, limiting screen use before bedtime, reducing caffeine and alcohol, and a quiet, cool environment are recommended. Regular sleep times mean going to bed at approximately the same time every day and getting up at approximately the same time, even on weekends or days off. The goal is to stabilize your internal sleep-wake cycle (circadian rhythm), which improves sleep quality and makes it easier to wake up. Many people know that cell phones and tablets emit blue light that disrupts sleep. What is less well known is that blue light filters alone do not always help. The most effective approach is to dim the lights and make them warmer (e.g., orange light in the evening). Special lamps with warm light promote melatonin production. Noise, on the other hand, can have a positive or negative influence. Some people swear by absolute silence, while others sleep better with white or pink noise. The room temperature should be cool, but not too cold. Slightly cooler hands and feet promote falling asleep. A tip: put on warm socks, because this regulates peripheral warmth and signals to the body that sleep can come.

Relaxation techniques such as yoga, meditation, and autogenic training can also ensure more restful sleep. Avoid heavy meals before bedtime, as these can make it difficult to fall asleep. Opt for light foods that don’t burden the body. Magnesium and zinc can improve sleep quality, especially when combined. Less well known is that tryptophan-rich snacks (e.g., a small yogurt with banana) one to two hours before bedtime subtly support melatonin production. Proper melatonin release helps promote sleep. “Both sleep quality and sleep duration are important, but quantity often forms the basis,” summarizes Prof. de Jonge. “Sleep should not only be seen as a means of recovery, but also as a potential predictor of injury susceptibility in recreational sports.”