Is Your Athletic Steroid

  • The sleep you get each night can improve your training outcome.
  • While we sleep our bodies release HGH (Human Growth Hormone) which improves our fitness by maintaining and repairing our muscle cells.


Tips to get better sleep:

  • Limit caffeine, particularly in the afternoon & evening.
  • Don’t use a computer or cell phone in the 90 minutes before bed time. LED lights tell the brain to stay awake.
  • Limit TV viewing before bed.
  • Lower the temp in the house or bedroom before & during sleep. The body likes cooler temps.
  • Take a hot bath or shower 90-120 minutes before bed.
  • Nap only 15-20 minutes in the early afternoon if necessary.
  • If possible keep sleep from intrusions like unexpected noises.
  • If you don’t fall asleep within 30 minutes get out of bed & do something, until your body or mind feels tired.
  • Meditate or listen to soothing music, or create night time rituals that signal your body it’s time to sleep.
  • Use blackout curtains.
  • Invest in a good mattress & pillow.

Getting proper sleep by improving sleep performance & taking naps is an important strategy that is missing from most training programs…

Take 10:  How often do you take 5 -10 minutes in a day to clear your mind and focus on your breathing? Or notice the areas where you feel tension in your body?  Quieting your mind and becoming more in tuned with your body can help you perform better. You can concentrate on better form, and visualize yourself being successful in class or a race.



You must be logged in to post a comment Login



Greetings and blessings, I want to thank each and every one of you for making this running club such a great blessing in my life.  I casually went into this and was challenged to become a runner.  To my great surprise, I was able to do this.  I was able to make progress throughout the […]