Poor Sleep Can Nearly Double Injury Risk for Runners in Portland, Maine

Running is one of the most popular recreational activities in the world, with more than 600 million people lacing up regularly. Here in Portland, Maine, runners take full advantage of iconic routes like Back Cove, Eastern Promenade, and local trail systems.

But there’s one major factor that often gets overlooked when it comes to staying healthy and running pain-free: sleep.

The Link Between Sleep and Running Injuries

A recent study of 425 recreational runners examined the relationship between sleep quality and injury risk over a 12-month period. The findings were hard to ignore:

Runners with poor sleep were 1.78 times more likely to sustain an injury that equates to a 68% injury risk over one year for poor sleepers

For runners in Southern Maine, this reinforces an important truth: sleep is not optional recovery. It’s a core pillar of injury prevention.

Why Sleep Matters for Runners

Quality sleep directly impacts how your body adapts to training. When sleep is compromised, recovery suffers.

• Muscle repair and tissue recovery
  - During sleep, your body repairs the muscle tissue broken down during runs and strength training. Less sleep means slower recovery.

• Energy restoration
  - Sleep replenishes glycogen stores and supports hormonal balance, both critical for endurance and performance.

• Injury prevention
  - Fatigue from poor sleep impairs coordination, reaction time, and movement quality. That increases stress on joints and soft tissue, raising injury risk.

How Runners in Portland, Maine Can Improve Sleep and Performance

If you’re training consistently and dealing with recurring aches, stalled progress, or nagging injuries, sleep is one of the first variables worth addressing.

Simple steps that help:

• Aim for consistent bed and wake times

• Limit screen exposure before bed

• Fuel adequately to support recovery

• Adjust training load when sleep quality dips

For runners managing pain or returning from injury, combining smart training, proper sleep, and individualized physical therapy can dramatically reduce setbacks.

Bottom Line

If you’re a runner in Portland, Maine, sleep deserves the same attention as mileage, workouts, and shoes. Consistent, high-quality sleep helps you recover faster, perform better, and significantly lowers your risk of injury.

Train hard. Recover smarter. Sleep matters.

Need help staying healthy and running pain-free?

At Engine Room Performance Physical Therapy, we work with runners across Portland and Southern Maine to address injuries, optimize recovery, and keep you moving long term.

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