School · Runner's health · 40 s .
Sleep
The cheapest recovery tool.
Sleep medicine societies recommend at least seven hours a night for adults. Training adds load, so many athletes need more.
In young athletes, those who slept under eight hours were injured more often than those who slept more. It's an association, but it fits what we know about recovery.
Keep regular hours, a dark and cool room, and caffeine away from the evening. After a bad night, make that day's session easier.
Seven hours or more: training only works if you recover.
Quick check .
How much sleep is recommended for adults?
Training adds load, so many athletes need more.