Description

Eat Sleep Run

Have you ever considered The Performance Triangle for your running performance? It is made up of three EQUAL sides consisting of Nutrition, Sleep (and rest) and Training, BUT how many of you give ALL three sides equal priority?

Here we discuss the interconnections of all three aspects of the Performance Triangle. We outline how neglecting one side of the triangle could impact on the other two sides. We then go on to highlight how focusing on just one aspect of the Performance Triangle could bring back balance to all three sides therefore support YOUR running performance.  

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Show Notes

(05:44)

Outlining the Performance Triangle and how the 3 different aspects of it interconnect:

The Performance Triangle:

• Nutrition
• Sleep (and rest)
• Training

An example of how they interconnect is: Someone who is experiencing poor sleep may make poor food choices (e.g. crave carbohydrate/sugar rich foods), both of which could hamper running performance and increase the risk of injury and illness. 

BUT, most runners (and athletes in general) tend to focus on TRAINING, neglect nutrition and don’t consider the quantity and quality of sleep (and rest) they are getting on a regular basis.  

(08:15)

TRAINING – what needs to be considered:

• Timing of training
• Intensity of training
• Non-Functional Overreaching
• Overtraining Syndrome

(22:09)

SLEEP – what needs to be considered:

• Quantity of sleep (ideally between 7-9hrs)
• Quality of sleep
• Impact on insulin sensitivity
• Impact on glycogen repletion
• As little as 2-4hrs less sleep per night could impact health and performance

(27:05)

NUTRITION – what needs to be considered:

• Food (and beverage) choices
• Timing of food intake
• Quantity of food intake
• Quality of food intake

(41:28)

FEMALE FACTORS:

1. It is thought that women require 20mins more sleep than men - this is because (allegedly) women tend to multi-task and use more of their actual brain than men do. This means a greater need for sleep. Essentially, the more you use your brain during the day, the more it needs to rest while asleep. 
2. It is also thought that although women require more sleep (generally) they do not get it principally due to disturbed sleep during pregnancy, menopausal symptoms (night sweats), worry, and snoring partners.
3. Overtraining Syndrome can occur in both men and women, BUT it is more prevalent in women as it is closely linked with Relative Energy Deficiency in Sport and Female Athlete Triad 

(44:05)

Highlighting changes that could be made to help bring the Performance Triangle back into balance:

SLEEP:

• Get to bed at least 1hr earlier 
• Complete ALL work/home tasks by 8pm
• Power Off ALL electronics and TV at least an hour before going to bed 
• Prepare your bedroom for sleep 
• Choose something RELAXING to do before bed 
• Have a nap if...