Sleep.

As you age as a runner, sleep becomes more important. If you’re in your thirties, you may be able to complete your daily workout or a race literally running on four hours sleep.

At any age, adrenalin can be your best friend.

As you approach your 40s and beyond, proper sleep before any type of run plays a big part. Those days of pushing yourself through it are mostly over.

Regardless, though, you need your sleep.

It is recommended that “quality sleep” — in the range of seven to 10 hours — is crucial for running, as it helps repair tissue, build muscle, and enhance cognitive function. Proper sleep can improve endurance, boost speed and reaction times, and strengthen the immune system, while poor sleep will increase injury risk, fatigue, and perceived exertion.

Amount, Body Repair, and Blood Pressure

Of course, the right amount of sleep can vary with each person. I need at least six hours to feel good on a run or in a race. The older you are and the more hours logged, you will feel better in the long run (figuratively and literally).

Getting enough sleep will allow your body to repair tissue and to build muscle, allowing you to return to your peak performance more quickly. Poor sleep will increase your risk of injury and illness, and it will delay recovery.

In addition, sleep can improve your mental fitness. When you’re sleeping, your brain is making pathways for learning, focus and quick response. This can give you a distinct edge when running on your own or competing in a race, while a lack of sleep will likely affect your mental stamina and motivation.

As you sleep, your heart and vascular system gets a needed rest. As you enter a deep sleep, your heart rate and blood pressure will slow down.

Changes in heart rate and breathing during your sleep promotes heart and vascular health.

A lack of sleep can trigger stress hormones that keep your blood pressure from dropping during the night, which can increase your risk of heart disease.

Sleep. Don’t take it for granted.

Before you run, get at least six-plus hours of sleep. You’ll be a better overall runner because of it.

Mark Your Calendars

Spring is on the horizon, and we have been teased with some warm weather days in recent weeks.

Those should have provided you with the impetus to hit the road. There are a plethora of running events around the corner. Races in the area will kick in around mid-April, so plan accordingly.

Yet, here are some to begin your 2026 schedule:

West End Street St. Patrick Day 5K, March 22, noon - It is a fast, closed course that includes spectators that can cheer you on before the city’s annual St. Patrick’s Day parade. An indoor post-race lunch is provided, and a race t-shirt can be purchased. A Guinness hydration station option at the water stop midway through the race for runners 21-and-over.

The race begins and ends in front of Memorial Hall on Liberty Street between 23rd and 24th streets, Allentown. Cost is $42 and you can register at www.westendstpats5k.com.

Fifth Street Runspringa Trail Run Series, March 26, Northampton, 6 p.m. - This is a five-Thursday evening trail run series that begins at Wayne A. Grube Memorial Park. Like Fifth Street Cross in the fall, the run will be two laps each week starting at 6 p.m., with the course direction alternating weekly to keep things fresh.

The ride is a five-lap cyclocross-style race on the same course starting at 7 p.m. You may need lights on week one.

Cost is $20. You may register at www.runsignup.com.

Hair of the Bear 15k and 5K, Shawnee on the Delaware, March 29, 9 a.m. - The race will begin and end at Shawnee Inn, and there are some nice amenities with a t-shirt, a post-race lunch buffet, a beer glass, a custom race medal for both races, a Shawnee craft beer (21-and -older), and special room rates.

Cost for the 15k is $58 and it is $48 for the 5K. Register at www. findtheeun.com or www.runsignup.com.

Your thoughts are encouraged and will be published. Email them to tnsports@tnonline.com.

Keep running!

Hitting the Road will be published periodically. Jeff Moeller has been running for 44 years, and he has been competing in various types of races, except a full marathon.