Sleep Deprivation Doubles Injury Risk for Recreational Runners

According to a study published on November 13, 2025, recreational runners who experience poor sleep quality or duration are nearly twice as likely to sustain an injury. The research, conducted by a team of experts from the University of South Australia and Eindhoven University of Technology in the Netherlands, surveyed 425 recreational runners over the course of a year.

The findings provide compelling evidence that sleep plays a critical role in injury prevention, especially for the estimated 620 million people worldwide who engage in recreational running. Up to 90% of these runners experience an injury at some point, costing millions in healthcare and missed work each year.

The study found that participants who reported shorter sleep duration, poorer sleep quality, or frequent sleep problems were 1.78 times more likely to suffer an injury, with a 68% chance of being injured within 12 months. "When sleep is disrupted or insufficient, the body's ability to repair tissues, regulate hormones and maintain focus diminishes, all of which can increase injury risk," explained lead author Jan de Jonge.

Experts recommend that athletes, including recreational runners, aim for 7-9 hours of sleep per night, with additional naps as needed to aid recovery. Simple habits like maintaining a consistent bedtime, limiting caffeine and alcohol, and keeping screens out of the bedroom can all support better sleep and reduce the risk of injury.