There are three elements that make up the triangle that is essential for ensuring success in running – training, nutrition and rest. When I was first shown this short list I was more than a little surprised by the fact that rest is considered as important as training and nutrition, but it is considered by almost every coach to be absolutely crucial. Like many runners I know, when I started out I probably used to think that rest was merely ‘not training’, but I now know that in the same way that darkness is not simply an absence of light, rest is not merely an absence of training – it is something that must be thought about and factored in to a training programme.
In our daily lives, it is pretty obvious that we do most of our resting during sleep. However with busy work and social lives it sometimes feels as though we are on the go all the time and therefore it is a good idea to make sure that rest days are just that – a day where there is as little physical activity as possible.
But when it comes to really giving our bodies an opportunity to recover from the stresses of training, nothing beats sleep. So it is essential that we get the most benefit from the precious hours that we spend in bed.
There is plenty of literature about the mechanics of sleep. The website Running Research News has a very interesting article about sleep which is worth reading. You can read the full article here.
The section of the article that I was most interested in is this:
“We sleep in stages that last about 90 minutes. Stages one and two are light sleep stages and last around 3 hours. Then we move into stages 3 & 4 (Slow-wave, delta sleep) Deep sleep with depressed vital signs and slow, low frequency, high amplitude brain activity (delta waves), leading to Rapid Eye Movement (REM). During REM our eyes dart about rapidly and we have vivid dreams. General protein synthesis, cell growth and division, and tissue repair and growth take place during all four stages of sleep, but mainly during slow-wave delta sleep. The release of growth hormone for cell growth is at its circadian peak during delta sleep, and most scientists agree that delta sleep activity reflects the metabolic activity and energy expended by the athlete during the previous day (Shapiro et al. 1984).”
So given that we have established that sleep is crucial to improved performance, what steps should we take to ensure we get adequate sleep? Well one of the recommendations in the article is to buy a good quality mattress… which is exactly what I didn’t do. When I went to buy a new bed a few years ago on moving into a flat on my own, I went to a well-known Swedish flat-pack furniture retailer where I bought a very fine wooden base and a very cheap mattress which initially was fine. However after a couple of years the mattress resembled a squidgy saucer and my wife and I would struggle to get a good night’s sleep, often managing only a couple of hours before we were woken by having rolled to the middle.
After a trip to the Andes trekking, we returned to stay at a friend’s house who has a memory foam mattress and the incredible sleep we had there whilst house-sitting for her convinced us that something had to be done.
The answer was found in an advert in Athletics Weekly – the Mammoth Sport mattress as endorsed by Liz Yelling. At the same time it turned out that a good friend of mine, and one of the people who has inspired me to train and race hard when I first joined the Mornington Chasers, had also recently bought one of the mattresses and he highly recommended it. So I ordered one hpoing that it would make a difference to my training by improving my rest.
When the mattress arrived it was vacuum packed in a roll – increadibly dense and heavy, I was amazed that it could fit into such a small box. However on opening the plastic packaging the mattress expanded and unraveled to its full size and within a few minutes it was lifted into place on the bed and we were ready to go (ahem, in a manner of speaking!)
At this point I am going to mention the only downside of the Mammoth Sport mattress – the smell that comes off initially. On opening the plastic covering the smell of foam and plastic was very, very strong and as we live in a small flat where we had to get rid of the old mattress before opening the new one, we had no choice but to air the mattress on the bed frame for as long as possible but then sleep on it that night. For a couple of nights I must say that the smell was pretty strong, although within a week there was no smell at all.
However as far as negatives go, that is it! The mattress is wonderful to sleep on; supportive, firm and perfect for someone like me who sleeps on their side. The temperature is great and I even like the look of it (although that really is a very minor consideration). I sleep much, much more consistently and many of the aches and pains that I used to suffer from with the old bed have gone now.
All in all I would say that this mattress has been one of the best investments I have ever made. I am definitely sleeping better than ever and I am absolutely sure that my wife and I will never go back to a ‘normal’ mattress. So if you can, try one out and see if a new mattress could be the very thing to help you rest more effectively and balance that all important training triangle.