that’s runnable
The 18th Edition of your favourite running newsletter
Welcome back to your weekly dose of run chat.
A quick read of insightful tips and thoughts to help you with your running.
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Overthinking our training routines is common, and recovery is no exception. With countless recovery hacks and tips floating around, let’s cut through the noise and focus on the single most important factor: sleep.
Something to Think About
When it comes to recovery, sleep is your body’s most powerful tool. During deep sleep, your body repairs muscle tissue, replenishes energy stores, and balances hormones essential for performance and growth. Without enough quality sleep, you’re not just risking fatigue but also hindering your overall progress and ability to bounce back stronger. Consider sleep as a non-negotiable part of your training regimen—just as crucial as any run or workout.
Something to Ask Yourself
Am I treating sleep with the same importance as my training sessions, or am I sacrificing rest and recovery in pursuit of more miles and faster times?
Article of the Week 📄
This week’s article breaks down how getting good sleep can really up your running game. It covers the basics on why sleep is key for recovery, with tips on how to improve your sleep environment, manage light exposure, and build a bedtime routine that works for you. It even gives a quick rundown on some natural supplements that might help you sleep better. Expect simple, practical tips to make sleep a real part of your training.
Track of the Week 🎶
Would you believe it’s 10 years since this album? What an artist, what an album. I’ll choose the title track for no other reason than I can’t decide.
So, this week’s Track of the Week, from the Album I Forget Where We Were, is:
I Forget Where We Were by Ben Howard (2014)
Personal Lesson
I used to believe that sleep was just an optional part of my training, something that could be sacrificed when I had to work late or get up early for a long run. I’d power through 12 to 16 hour workdays (no joke), get back at 1AM, then wake up and squeeze in my training, thinking I could push myself because I was “tough enough”. But after a while, I noticed I wasn’t just tired; I was struggling to recover, and my performance was going downhill. My hard-as-nails approach was backfiring. Not obviously, but subtly. It’s taken me a few burnouts to teach me a good lesson.
At some point, I realised I needed to shift my priorities. I started to see sleep as essential, not just another thing on the to-do list. I began to carve out more time for rest, actively scheduling my days around a solid sleep. Now, I recognise that sleep is a non-negotiable part of my training and recovery. It’s been a game-changer—I feel stronger, recover faster, and actually enjoy running more because my body has the time it needs to bounce back.
Running – Life’s Metaphor
Prioritising sleep for recovery teaches us that sometimes stepping back is just as important as pushing forward. I’ve started to believe that embracing rest as an essential part of the journey, we build resilience and improve our capacity to tackle challenges, reminding us that balance is key to sustainable progress.
Final Thoughts
If you’re trying to make real progress in your running and truly enjoy the process, prioritise sleep. There are tons of proposed recovery tips, tricks, and products out there, from foam rollers to ice baths, but none of it tops getting enough rest. Sleep is where the magic happens—where your body repairs, adapts, and prepares for your next run. It’s the foundation of recovery, so make it your first focus.
Life can throw curveballs that make sleep tough to manage. A newborn or an unpredictable work schedule can definitely limit your sleep time. But when you can, give yourself the best chance at recovery by prioritising rest. Those products and hacks can be great add-ons, but they won’t replace what good, consistent sleep can do for you.
For those with the time but not the habit, now’s the moment to change that. Skipping out on sleep is like skipping out on training: you’re only hurting your progress. Recovery takes time, and sleep is a key part of that process. You wouldn’t rush a long run, so don’t cut corners on rest either.
If you’re serious about making strides in your running, there’s no better place to start than with quality sleep. Focus on getting consistent, restful sleep, and you’ll see the difference it makes. Embrace sleep as a key part of your training, not just an afterthought. You’ll feel stronger, bounce back quicker, and, most importantly, enjoy the journey a whole lot more.
Thanks again for reading and subscribing.
Run the runnable, and keep showing up for yourself!
Tommy 🙂
