If you are among the 620 million people who regularly lace up their running shoes, chances are you’re an early riser. Hopefully, you’ve slept well the night before and got at least eight hours of rest — otherwise, your risk of injury increases sharply. These are the findings of a new study conducted by Professor Jan de Jonge from the University of South Australia.

In a survey of 425 amateur runners, Professor de Jonge and his team found that those who slept less, had poorer sleep quality, and experienced more sleep problems were almost twice as likely to get injured.

According to Professor de Jonge, the study — published in Applied Sciences — provides “compelling evidence that sleep is a crucial but often overlooked factor in injury prevention,” reports Scientific Russia.

“While runners tend to focus on training routines, nutrition, and recovery strategies, sleep usually takes a back seat,” he says. “The study showed that people who struggled with sleep problems reported injuries twice as often as those with stable, high-quality sleep. The probability of sustaining an injury over the course of a year was 68%. It’s a reminder that good rest is just as important as intensive training.”

Recreational running is one of the most popular sports in the world, but it also carries a high risk of injury. Up to 90% of runners experience an injury at some point, costing the global economy millions of dollars annually due to missed work and medical expenses.

This is one of the first studies to examine sleep as a multifaceted factor influencing sports injuries, taking into account not only sleep duration but also sleep quality and disturbances.

“Sleep is a vital biological process that allows the body and brain to recover and adapt to physical and mental demands during training,” says Professor de Jonge. “When sleep is disturbed or insufficient, the body’s ability to repair tissues, regulate hormone levels, and maintain concentration decreases — which can increase the risk of injury.”

The study found that runners who regularly experienced difficulty falling asleep, frequent nighttime awakenings, or a lack of restorative sleep were particularly prone to injuries. In contrast, those who slept a consistent number of hours and had good sleep quality reported fewer injuries. Professor de Jonge says the findings are important for both amateur and professional athletes, as well as for coaches and healthcare professionals.

We often think that the more you train, the better your results will be, but that’s not always the case. Runners — especially those balancing training with work and family responsibilities — may need more sleep than the average adult for proper recovery. Sleep should be treated as a priority, not as something secondary.

Experts recommend sleeping 7 to 9 hours per night. Athletes often need even more rest, including daytime naps, to restore mental and physical energy. It is essential to maintain a consistent sleep schedule, minimize gadget use before bed, reduce caffeine and alcohol intake, and create a calm, cool sleep environment.

Sleep quantity and quality both matter, but the amount of sleep is often the determining factor. Sleep should be viewed not only as a means of recovery but also as a potential factor influencing injury risk in recreational sports.

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