We’re now entering one of the more difficult parts of our season: the final high miles in the run up to the L.A. Marathon. That first 18 or 20 miler was tough, wasn’t it? Now we’re heading for another one at the time of the season when the weather’s pretty cold and colds and flu are about. Now is the time to focus on what I like to call “Vitamin Zzzz”: sleep!

In our go-go-go world where endurance athletes are told to JUST DO IT we tend to undervalue the rest and recovery aspect of our sport. You’ve heard your mentors and coaches say this all year I’m sure: you can’t succeed at long distance events unless you pay attention to recovery. That can mean interval training (stress/recovery), but it includes our practice of alternating long and short courses, the need for stretching and foam rolling, and most critically now a decent night’s sleep.

The benefits go well beyond your performance on long mile training days. When it comes to recovering for (or avoiding) seasonal illnes, what’s the first thing the doctor tells you? Yup, REST. You are an amazing machine if you just let your body’s systems have the time to work their magic and help you recover and prepare for the next challenge.

Many people have trouble falling and/or staying asleep, and many of us simply don’t get enough sleep because of our busy lives. Try to apply a few of these “sleep hygiene” tips to improve your nights, your health, and your life.

CONSISTENT SCHEDULE: Go to bed and wake up at regular times every day of the week. This one can be tough but if you can stick to it you will find the returns are terrific.

FOOD AND CAFFEINE CUT OFF TIME: Caffeine can affect your internal clock, so set a “stop” time for it. So too with alcohol if you drink since it can make you fall asleep more easily but wake you overnight. And of course heavy meals or rich foods can interfere with sleep (and make for wild dreams).

EXERCISE REGULARLY: Well, you’ve got this one covered already! Good job! Heavy exercise within 2 hours of sleep can be bad though, so make sure your major stuff is done well before you hit the sack.

AVOID SCREENS BEFORE BED: And if at all possible don’t have that phone on your nightstand!

SET A RELAXATION ROUTINE: This could be meditation, it could be easy stretching, it could be reading or writing in a journal. GOODNIGHT MOON always did the trick for me.

One last critical note: there is such a thing as “Sleep Loading,” which means you can “bank” a good night’s sleep. This is important when you’re approaching a major event (like, say, the L.A. Marathon). You’re likely to be nervous the night before a big event, so make sure that TWO nights before the event you get a good night’s sleep. That way if you’re tossing and turning the night before you’ve still got some “Zzzzz’s” in the tank!

Sleep well, Leggers!

John Flynn
Mentor Coordinator