My buddy wants to run almost every week day morning at 6:00 but l don't go to bed till midnight and like to run at 8:30 am

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5 years ago 12/09/2019 9:25pm EST

I ran with him for the last few months. Since l work at a restaurant, l go in to work later. After our runs, l would catch back up on sleep for like 3 hours or so, giving me 8 hours of sleep. I ran a race last month and l felt like l had dead legs. I don't know if he is the reason for this. Is it bad to sleep in shifts like that? 5-6 hours and 2 or 3 hours a few hours later? Or is it better just to go to bed at midnight and get up at 7:15 or 7:20 and run around 8:30 am. Before you say go to bed earlier, l don't get home till late, so that's not an option. Would sleep in shifts like that effect your performance or is it better to get the 7-8 hours all in one shot?

5 years ago 12/09/2019 9:34pm EST

re: The sleep factor

Get it in one shot. You want to have a consistent circadian rhythm and it optimal to get those 7-8 hours at once to make sure who get enough rem. I believe that extra 2-3 hours will not be as restful when broken up. Obviously there are many reasons you could feel like you have dead legs aside from sleep, but from the information you have given I believe that doing it all at once is your best course of action. My running career in college changed tremendously once I became militant about my sleep. I would go in bed at 10:00PM every night and not allow myself to use electronics or have any lights on once I hit that point. I got to a point to where I was doing workouts at paces far faster than ever before and it wasn't even challenging,. Racing also felt day and night easier than it previously was, and I believe that sleep was the main factor. I also cut out processed sugars from my diet, which with proper sleep is a recipe to run very well.

5 years ago 12/09/2019 9:48pm EST

re: sooooooooo

sooooooooo wrote:
Get it in one shot. You want to have a consistent circadian rhythm and it optimal to get those 7-8 hours at once to make sure who get enough rem. I believe that extra 2-3 hours will not be as restful when broken up. Obviously there are many reasons you could feel like you have dead legs aside from sleep, but from the information you have given I believe that doing it all at once is your best course of action. My running career in college changed tremendously once I became militant about my sleep. I would go in bed at 10:00PM every night and not allow myself to use electronics or have any lights on once I hit that point. I got to a point to where I was doing workouts at paces far faster than ever before and it wasn't even challenging,. Racing also felt day and night easier than it previously was, and I believe that sleep was the main factor. I also cut out processed sugars from my diet, which with proper sleep is a recipe to run very well.

So will l notice a marked inprovment this week? I am running a race this week.

5 years ago 12/11/2019 11:24am EST

re: Sleep factor

Probably not.

However, if you were to get all of your sleep in one single go with no "shift sleeping" you'll be better off. It's possible that you may need to let your running buddy know that you can't make those early morning runs except on your days off. I think you'll see a positive difference in a couple of weeks.

5 years ago 12/11/2019 12:18pm EST

re: The sleep factor

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My buddy wants to run almost every week day morning at 6:00 but l don't go to bed till midnight and like to run at 8:30 am

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