Tip from the DC Road Runners!
Sleep
Get enough sleep – how simple is that for a
training tip? And for this weekend’s run, it’s not just about getting a
good night sleep on Friday night, but on THURSDAY night. In the Journal of
Sports Medicine and Physical Fitness, they reported a study which found that
athletes' VO2 max (an indicator of aerobic fitness) wasn't adversely affected
after one sleepless night; it was lowest two days after sleep deprivation.
In fact, when it comes to recovery, sleep is
every bit as important as what you eat or drink. There's evidence that lack of
sleep interferes with the metabolism of glucose, which muscles depend on for
recovery. And recent findings even link sleep deprivation with weight gain .
Leptin, a brain hormone that regulates appetite, isn't secreted in adequate
quantities when you get less than six hours of rest.
The attached Runner’s World article
gives some great tips on getting the best rest:
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