For runners, a poor night’s sleep can be the difference between a personal best and a sluggish performance. Sleep deprivation has long been associated with reduced endurance, slower reaction times, and impaired cognitive function—all of which are critical to athletic performance. However, a new study suggests that a simple addition to your warmup routine could help counteract these negative effects and keep you running strong, even on minimal rest.
Studies have consistently shown that sleep is essential for muscle recovery, coordination, and overall energy levels. When sleep is compromised, athletes experience increased levels of perceived exertion, meaning a run feels harder than it actually is. Additionally, reaction times slow down, and the body struggles to efficiently regulate temperature and hydration.
But what if there were a way to mitigate some of these negative effects without relying on extra hours of sleep? Researchers may have found a solution.
According to a new study published in the Journal of Sports Science & Medicine, dynamic warmup exercises—specifically, short bursts of high-intensity movements—can temporarily offset the effects of sleep deprivation on athletic performance. Researchers found that incorporating explosive movements, such as short sprints, jumping drills, or high knees, into a pre-run routine improved alertness and neuromuscular function, helping athletes feel more prepared despite sleep deficits.
The study compared two groups of runners: one that performed a standard low-intensity warmup and another that engaged in high-intensity activation drills before their run. The results showed that the latter group experienced a significant boost in perceived energy levels, reduced fatigue, and improved running efficiency, even after a night of poor sleep.
The key to this method lies in stimulating the central nervous system (CNS). When fatigued, the CNS operates at a slower pace, leading to delayed reaction times and sluggish movements. However, explosive exercises help ‘wake up’ the nervous system, increasing blood flow, enhancing muscle activation, and priming the body for performance. Essentially, this type of warmup tricks the body into feeling more awake and responsive.
If you’ve had a rough night’s sleep but still need to perform at your best, try adding the following exercises to your warmup routine:
These movements should be performed right before your run to maximize their effectiveness.
While nothing can fully replace a good night’s sleep, strategic warmups could be a game-changer for athletes who occasionally find themselves running on empty. This simple yet effective trick could be the key to maintaining performance levels, ensuring that one bad night’s sleep doesn’t derail your training or racing goals.
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