How does sleep impact my training?

Rest is such an important part of your training plan and you should prioritise adequate sleep (around seven to eight hours per night). Our bodies run off a circadian rhythm, a sleep-awake schedule that dictates a range of biological reactions that take place over each 24-hour period. During the night, your body releases hormones that trigger muscle protein synthesis and repair the cellular damage caused by exercise so good sleep is a must to support your running goals.

Sleep also bolsters the immune system so that you suffer less illness that could interrupt your training goals.

To make sure your circadian rhythm is in check, you should expose yourself to sunlight within one hour of waking, which makes post-breakfast the perfect time to go for a run or jog.

Along with going to bed and waking up at roughly the same time each day, there are certain foods that can help to enhance your sleep. Tryptophan-rich dairy foods like yoghurt and milk help the body to produce the sleep hormone melatonin, while magnesiumloaded spinach and dark green leafy vegetables help to calm your nervous system. Having a cup of chamomile or lemon balm tea is also a good protocol to help you wind down before bedtime and don’t forget to avoid screens one hour before you hit the hay so that you feel tired, not wired!