Are you running on empty?
If you're a recreational runner (or a serious 7,000 to 10,000-steps-a-day walker), you want to do everything you can to avoid injury while you're enjoying the great outdoors. But studies show that up to 90% of runners will be injured doing what they love and although it's less risky, you can bet that walkers also experience twisted ankles, muscle pulls, foot problems and even falls.
Well, new research published in Applied Sciences looked at the sleep quality of 425 runners and found that folks getting less sleep time or having more disturbed sleep are almost twice as likely to experience a running-related injury as those who consistently get a good night's sleep. And in the course of any year, they had a 68% chance of becoming injured.
Disrupted or insufficient sleep causes problems because quality sleep is essential for the body to repair damaged tissue, regulate hormones and maintain focus -- letting your mind and body adapt to the physical and mental demands of training. For help with sleep, talk to your doctor and check out The National Sleep Foundation's guidelines at www.thensf.org.
To avoid injury, I recommend taking 15 milligrams of gelatin one hour before a workout, along with half your daily multivitamin that contains vitamin C. That increases tendon and cartilage strength -- as we coach you in my 4YOUngevity.com physical activity program. Also, check out "Get the Right Sneaker" at heart.org. And to fuel your workout and recovery, look for menu ideas and info on timing your meals in my book "What to Eat When."
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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