#141 From Zzzs to PBs: Enhancing Run Performance with Quality Sleep

This episode is all about sleep! Getting healthy sleep is the biggest performance enhancer out there (yes, even more than super shoes). Nate and Matt are joined Dr. Ryan Wooderson to talk all things sleep. They explore fundamental issues like the physiology of sleep, what "enough" sleep is, and how to adjust after a bad night of sleep. Ryan also gives tips on how to set yourself up for a good night's sleep, optimize your recovery, and more.

Dr. Ryan Wooderson is a physical therapist, biomechanist, and fitness/wellness advocate. He is passionate about helping people move better and live better, for the long run. He earned his Doctorate of Physical Therapy at Regis University and completed his orthopedic residency at the University of Wisconsin-Madison. He is an orthopedic clinical specialist and his practice focuses on injury prevention and helping athletes return to the sports and activities they love. He has been practicing for 8 years in Denver, CO. You can find him online revoptdenver.com and Instagram @longrunphysio.

The Subjective: tell us your sleep stories! How do you work to get better sleep? Have any sleep horror stories?

Chapters

• 0:00 - Intro
• 5:00 - Overview of the basics of recovery
• 9:22 - What are some signs of insufficient recovery?
• 13:23 - The basics of sleep
• 20:29 - How much does one night of bad sleep matter?
• 24:41 - What to do if you have a bad night of sleep
• 27:26 - What is "enough" sleep?
• 32:01 - How should you change your running plans after a bad night of sleep?
• 39:59 - What's the role of naps?
• 44:56 - The build-up effects of consistently poor sleep
• 49:18 - The balance of using running as a stress-reducer
• 54:55 - Tips for prioritizing stress-reducing activities
• 58:36 - Strategies to set yourself up for good sleep
• 1:03:04 - The interaction between sleep and running performance
• 1:05:16 - Burritos vs. tacos
• 1:10:18 - Wrap-up

Get ready for the summer heat with new head gear from this week’s sponsor, Running Warehouse! 

Running hats are the perfect protection to keep you cool and focused on your miles. We’ve tested several hats over the years at Doctors of Running and have really enjoyed two brands in particular - Ciele and Fractel. If you like a slim, sleek hat with all the color options, Ciele’s GOCaps are ultra-light, airy and have a really great lockdown. For those who want a wider fit, you may want to check out caps from Fractel which have a wider fit and solid UPF 50+ protection to keep you protected from the sun. 

Fractel: https://www.doctorsofrunning.com/2022/10/fractel-performance-headwear-review.html 

Ciele: https://www.doctorsofrunning.com/2022/11/ciele-athletics-performance-headwear.html

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