Poor Sleep Sends Injury Risk Soaring Amongst Runners, Study Says

15.11.2025 00:13

It seems like every time you scroll through Instagram, someone is either getting married, on an amazing vacation, or sharing their latest Strava running stats. Running has become increasingly popular, with about 50 million Americans participating and roughly half of all runners experiencing an injury each year. While poor form and overtraining are frequent culprits of running injuries, a new study published in Applied Sciences found a commonly overlooked risk factor: sleep.

Researchers examined 425 recreational runners to see if sleep patterns could predict injuries. They looked at sleep duration, quality, and problems like insomnia, identifying four distinct sleep profiles among runners: steady sleepers, who consistently get restorative sleep; poor sleepers, who struggle with sleep quality and duration; efficient sleepers, who sleep fewer hours but effectively; and fragmented sleepers, whose sleep is frequently interrupted.

Poor sleepers were 1.78 times more likely to report injuries than steady sleepers, with a 68 percent chance of injury over 12 months.

"While runners specifically focus on mileage, nutrition, and recovery strategies, sleep tends to fall to the bottom of the list," says Jan de Jonge, PhD, lead study author and sports physiologist. "Sleep is a vital biological process that allows the body and mind to recover and adapt to the physical and mental demands of training. When sleep is disrupted or insufficient, the body’s ability to repair tissues, regulate hormones, and maintain focus diminishes, all of which can increase injury risk."

Sleep is a critical part of training and injury prevention that shouldn’t be overlooked. Focus on getting enough rest and improving sleep quality just as much as you focus on your pace and heart rate during a run. And next time you’re tempted to skimp out on sleep when you have an early morning run, remember you could be increasing your risk of injury. Prioritize sleep for happier and safer miles.