If you have ever started a training plan feeling motivated and strong, only to slowly fade out because something started to hurt, you are not alone. For many recreational runners, especially busy moms, the pattern is familiar. You are consistent… until you are not. A small ache becomes a skipped run. A skipped run becomes a skipped week. And before you know it, your confidence and momentum are gone.
Injury is one of the biggest reasons moms stop running, even when they truly love it. And while we often focus on mileage, shoes, strength training, and stretching, there is another piece of the puzzle that does not always get the attention it deserves: sleep.
A recent study out of the Netherlands adds an important layer to this conversation. It suggests that consistently poor sleep may be linked to a higher risk of running injuries. Not because sleep is the only factor, but because it is one of the most overlooked ones, especially in seasons of life when you are juggling work, kids, home, and everything in between.
What the Study Looked At
Researchers analyzed survey data from 425 recreational runners. These were not elite athletes. They were everyday people who run for fitness, stress relief, and personal goals. Sound familiar?
They looked at three main aspects of sleep:
How long people slept
How good they felt their sleep was
Whether they had problems like trouble falling asleep, waking during the night, or waking up tired
They also asked runners whether they had experienced an injury in the past year that caused them to stop or reduce running for at least a week.
Then they grouped runners into four general “sleep profiles.”
Steady Sleepers: average sleep, decent quality, fewer problems
Poor Sleepers: shorter sleep, lower quality, more problems
Efficient Sleepers: good quality, fewer problems
Fragmented Sleepers: average sleep but more interruptions
The Big Takeaway
Runners in the Poor Sleepers group were significantly more likely to report injuries than those in the Steady Sleepers group.
To put it simply, the runners who slept less and slept poorly got hurt more often.
This does not mean sleep is the only reason people get injured. Injuries are always a mix of factors. Training load, strength, stress, nutrition, hormones, and life demands all play a role. But it does mean that sleep is not just a “nice bonus.” It is part of the injury prevention picture.
For moms, this is especially important. You are not just training. You are parenting. You are working. You are managing schedules, meals, school, and probably someone else’s sleep before you ever think about your own.
Why This Matters for Mom Runners
Many recreational runners assume that needing more sleep is a sign of weakness or lack of discipline. In reality, most moms are training on top of full lives, not in place of them. That means your body is under more total stress, even if your mileage looks “reasonable” on paper.
The study also pointed out that sleep tends to fall to the bottom of the priority list for runners who are focused on workouts and goals. We see this all the time. Moms will protect a 5:30am run but sacrifice bedtime to finish work, pack lunches, or finally sit down for a moment of quiet.
The result is that training continues, but recovery quietly erodes.
What This Does and Does Not Mean
This study does not prove that poor sleep causes injuries. It shows a strong association. It is also possible that pain, stress, or overtraining disrupt sleep first and injury follows. Often, it is all connected.
The important part is this: sleep is a signal.
When sleep is consistently short, restless, or unrefreshing, it is often a sign that something else in the system is overloaded.
How We Apply This in FIT4MOM Run Club+
At FIT4MOM, we are not just about miles and paces. We are about helping moms stay consistent, healthy, and confident in their running for the long term.
That means we care about:
How you are sleeping
How you are recovering
How your life load is stacking up
How your body is responding to training
If you are ramping up mileage and your sleep is getting worse, that is information. If you are returning from injury and sleep is still fragmented, that matters. If you are exhausted before you even lace up, we want to know.
Because staying in the game matters more than pushing through at all costs.
Small Shifts That Make a Big Difference
You do not need a perfect sleep routine to benefit. Even small changes can support recovery and reduce risk.
Here are a few realistic, mom-friendly ideas:
Aim for consistency with bedtime and wake time when you can
Limit caffeine after mid-afternoon
Create a simple wind-down routine, even if it is only 10 minutes
Get morning light exposure to help regulate your sleep cycle
Reduce screen time before bed when possible
Keep your sleep space cool, dark, and quiet
If nights are short, explore whether an earlier bedtime or a short nap is realistic in your season
This is not about perfection. It is about support.
The Bottom Line
Better sleep is not just about feeling more rested. It is about protecting your ability to show up again tomorrow.
For moms who run, sleep is not a luxury. It is a training tool.
When we prioritize sleep, we are not being lazy. We are being strategic. We are choosing consistency over burnout, progress over setbacks, and longevity over quick wins.
And that is exactly what we want for every mama in our Run Club.
If you are feeling stuck, sore, or off your game, start by looking at your sleep. It might be the missing piece your body has been asking for all along.
Want more info? https://sunnyvale.fit4mom.com/run-club