Restful sleep is especially important for runners. The role of sleeping position is often overlooked. Experts recommend using a pillow.
Lack of sleep increases the risk of injury. This is shown by the results of a study published in the journal “Applied Sciences” in 2025. According to the study, people who sleep poorly have a 68 percent higher risk of getting injured while participating in recreational sports. Proper recovery is essential, especially after a strenuous run. Experts agree on this point.
Orthopedist advises: Place a firm pillow between the knees for side sleepers
This is particularly difficult for athletes who suffer from runner’s knee or iliotibial band syndrome, a common overuse injury. Orthopedic surgeon William B. Workman recommends to Runners World that for a more restful sleep, place a firm pillow between the knees. This prevents the upper leg from sliding forward. Ideally, runners should use a larger pillow that reaches down to the ankles. This helps keep the legs crossed and maintain a more relaxed posture, which improves sleep quality.
Making the bedroom “restful”
Sleeping on your side is the position that is easiest on your joints
For snoring problems or sleep apnea, however, experts recommend sleeping on your side. This is because sleeping on your back increases the risk of the airways collapsing, as reported by Runner’s World. Sleep medicine specialist Christopher Allen considers sleeping on your side to be the position that is easiest on the joints. The head, spine, hips, and knees can be kept in a neutral alignment. Sleeping on your back can work well if a pillow is placed under the knees. This can reduce tension in the lumbar region, as Allen explains to Runners World.
