What can you actually do to further optimize on-the-run performance?
When endurance runners think about improving performance, the usual suspects come to mind: more speed work, more mileage, or more time on feet. And sure, those things matter. But what if there was a way to get faster without running faster?
At Strides for Strength, we talk a lot with our athletes about improving performance through things that don’t involve lacing up your shoes. One of the most underrated (yet game-changing) strategies? SLEEP.
I know, I know eye roll—sleep isn’t exactly glamorous. It’s not as Instagram-worthy as a sunrise tempo run or a long-run coffee shop stop. It’s also one of the first things many runners sacrifice in the name of “fitting it all in.” But the truth is, sleep is crucial to every aspect of your life—including running faster, further, and stronger.
So let's chat all things sleep aka the secret sauce for performance
You’ve probably heard the golden rule: “Get 8 hours of sleep.” But it’s not just about quantity—it’s also about the quality of your sleep.
Over on the Strides for Strength podcast we have brought on two incredible guest experts, Shantha and Kristen to talk all things sleep. They dropped some serious knowledge AND truth bombs about how to level up your sleep hygiene and why it matters for your athletic performance.
🎧 TUNE IN TO THESE PODCAST:
1. [Recovery Series Part 2] SLEEP for Athletes & Unpacking Why You 'Might Not Be a Morning Person' with Shantha
Apple Podcasts: Listen Here
Spotify: Listen Here
2. Sleep Secrets for Athletes: How to Optimize Recovery and Performance with Kristen Geist
Apple Podcasts: Listen Here
Spotify: Listen Here
Here are some of our favorite tips and tricks that can help you optimize your sleep, even during the chaos of training, traveling for races, and everything in between. These aren’t just “nice-to-haves”—they’re ways to unlock better recovery and stronger runs.
Create an unwind routine
Whether it’s sleepy tea, your favorite eye mask, or a noise machine, find rituals and routines that help signal your brain it’s time to wind down. Traveling for a race and have pre race anxiety restless nights? Bring your sleep essentials with you (hello, portable white noise and favorite pillow!).
Consistency is KEY
Sticking to a consistent sleep and wake schedule—yes, even on weekends—helps regulate your body’s internal clock. Trust us, this consistency pays off on the run AND when you have consistently good sleep those one off restless nights won't impact you as much.
Use wearables (but PLEASE don’t obsess)
Wearables can provide insights into sleep patterns, but they’re not gospel. Check in with how you feel first (like literally before your feet hit the ground and you open up your Oura or Garmin app how do you FEEL?!?) and use the data as a tool to track trends over time—not a source of stress that will absolutely send you in a spiral if you get a 'bad sleep score'
Be mindful of your Caffeine
Caffeine is a beloved fuel for many runners, but it can wreak havoc on your sleep if not managed properly. Aim to stop caffeine intake at least 10 hours before bedtime. If you’re sensitive to caffeine, consider stopping even earlier to ensure it doesn’t interfere with your sleep cycle.
Limit alcohol intake
Alcohol might feel like it helps you relax, but it can disrupt the quality of your sleep, especially the restorative stages that are crucial for recovery. If you choose to drink, do so a few hours before bed to minimize its impact.
Our Strides for Strength Coaches’ Favorite Sleep Tools & Products
We’re all about experimenting with tools to enhance recovery and performance. Here are a few of our favorites:
Hatch Alarm Clock: A gradual sunrise alarm that doubles as a white noise machine. Game-changer for morning runs!
Magnesium Glycinate: A supplement that can help relax your muscles and promote deeper sleep.
Sleepy Tea: Part of a calming bedtime routine (and who doesn’t love warm cozy tea vibes?).
Nasal Dilators: Our conversation with Kristen inspired us to try these! Coach Erin felt they improved her nasal breathing (though no big changes in HRV/data over time). Coach Michaela? Not so much—hello, nose sores! But it has made her more mindful of nose vs. mouth breathing and also made her excited to jump in to the book Breath: The New Science of a Lost Art.
Loop Quiet Ear Plugs: A rec from Coach Erin, perfect for light sleepers. Just be aware—if you’re wearing these, you might not hear your alarm (or the dog barking… or your partner yelling). 😅
One of the biggest takeaways from Kristen’s podcast episode was the surprising number of women (& men) who are misdiagnosed with sleep disorders- writing things off like exhaustion, poor attention, restless nights forever and ever as 'normal' just because they are common. If you’re struggling with sleep but don’t feel like you’re getting answers, it might be worth revisiting the root cause with a professional-- NEVER STOP ADVOCATING FOR YOURSELF & quit confusing 'common' with 'normal'. Sleep health isn’t one-size-fits-all.
The bottom line? Sleep is your secret weapon for becoming a better runner—and a better human. Prioritizing sleep isn’t just about logging more Zzz’s; it’s about giving your body and mind the recovery they need to show up strong, steady, and ready.
What’s your go-to sleep hack? Share it with us in the comments or over on IG @sfsrunners
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