As we approach the Boston Marathon, we couldn’t be more excited to be cheering on three or three Lagoon-sponsored athletes racing on Monday - Emma Bates, Keira D'Amato, and Dakotah Popehn.
What fascinates me about these remarkable athletes is how differently they approach sleep and recovery, yet how seriously they all take it. Each has developed personalized routines that work for their unique circumstances, proving there's no one-size-fits-all approach to optimal recovery.
As you watch them race on Monday - remember, just because we can't all run a 2:30 marathon, doesn’t mean that we can’t benefit from elite-level recovery strategies.
Emma Bates | Finding Balance Through Ritual
For Emma, who placed as the top American at Boston last year, preparation isn't about rigid structures but about finding what works. Her approach to sleep and recovery reflects this balanced philosophy.
One of Emma’s unconventional pre-race rituals that might raise eyebrows among nutrition purists… "one to two glasses of wine the night before just to kind of ease my nerves and ease that anxiety," she reveals. "I know that a lot of people question that, but I run really well off of it... That's kind of my race ritual, a big piece of steak and some wine."
This approach highlights Emma's intuitive understanding of her body and mind. Rather than following conventional wisdom blindly, she's found what genuinely works for her recovery process.
Also, "finding yourself a good pillow has honestly changed my life," she adds. "It's definitely essential in wanting to perform at your best level... getting that full REM, getting that full deep cycle of sleep is essential."
Keira D'Amato | Balancing Elite Training and Motherhood
Keira approaches marathon training with an additional challenge many elite athletes don't face: balancing world-class performance with parenthood. Her sleep routine reflects this juggling act…
"My kids go to bed at 8 p.m. and then I am dead to the world. Don't talk to me," she laughs. "It takes everything I have to wrestle them to bed every night. But once I get them to bed, then I kind of go into my room and start winding down. And I try to be asleep somewhere between nine and ten every night."
As for race preparation - Keira has learned to manage pre-race anxiety that might otherwise disrupt precious sleep. "Having the confidence that even if I don't sleep at all, I'll be able to perform really well tomorrow," Keira says of her mentality the night before the race.
She also shared a practical tip that anyone can use: "If you're lying awake and you can't sleep... go through your bedtime routine again. So if you wake up in the middle of the night and can't go back to sleep, get up, brush your teeth, do your little routine, whatever starts reminding your body that it's time to go back to sleep."
Dakotah Popehn | The Science of Sleep for High Mileage
When you're running over 120 miles per week like Dakotah Popehn, recovery isn't just important—it's everything. The 2024 Olympian describes herself unapologetically as a "sleep queen" with an early bedtime routine that would make most 20-somethings cringe.
"I'm usually in bed by 8:30, just kind of chit-chatting with Montana and then trying to be asleep by nine. I'm kind of like a grandma that way," she shares with a laugh. "I need my sleep!"
Her data-driven approach uses an Oura ring that transmits sleep metrics directly to her coach. "He's got a PhD in crazy exercise physiology stuff," she shares. "He uses that data to determine where I'm at in training—if I'm getting closer to overtraining or if I'm getting really fit, knowing when he can push me and when I need to step back."
For Dakotah, race preparation includes meticulous attention to her sleep environment, especially when traveling. "I travel with a sound machine now. People slamming their hotel doors and walking above you when you're trying to fall asleep and you're anxious is just like life-ruining," she explains. "And bringing little earplugs to drown out any sound and just accepting it's okay if I don't get eight hours of sleep before the Boston Marathon."
Her philosophy is simple but profound: "Investing in the things that are going to help you recover like a pillow is essential because health is wealth. All that training doesn't really matter if you're not recovering at night."
Learning from Elite Recovery Strategies
While most of us won't be breaking the tape in Boston, we can all implement elite-level recovery strategies in our own training. Here are some key takeaways from our marathon pros:
Consistency Is Key
Just as you wouldn't randomly skip scheduled training runs, your sleep schedule benefits from the same discipline. Aim to go to bed and wake up at the same time daily, even on weekends. This helps anchor your circadian rhythm, even if bedtimes must occasionally vary.
As training volume increases, particularly during peak weeks, your sleep requirements will likely increase too. Many elite runners report needing an extra 30-60 minutes of sleep during high-mileage weeks. Track your sleep quality alongside your training log to identify your personal patterns.
Temperature Matters
Your core body temperature naturally drops 1-2°F during sleep onset. Maintain bedroom temperatures between 60-67°F (15.5-19.5°C) to facilitate this process for optimal running recovery.
As Emma noted in our conversation, "If it's hot, I just go berserk. I'm just like ripping everything all over the place and it's a massacre. So I need to sleep cold."
Strategic Sleep Before Race Day
The week before your marathon is when sleep strategy becomes most critical—and paradoxically when good sleep often becomes most elusive. Studies show that up to 70% of endurance athletes report sleep disturbances in the days leading up to major competitions.
Consider implementing a "sleep banking" strategy by beginning to increase sleep duration 7-10 days before race day, aiming for an extra 30-60 minutes per night. Research from Stanford's sleep lab shows that this approach improves subsequent performance even during periods of suboptimal sleep (like pre-race anxiety or travel nights).
If your marathon requires an unusually early start, begin gradually adjusting your sleep schedule 10-14 days out. Shift both bedtime and wake-up time 15 minutes earlier every 2-3 days until you reach your target race-day wake time.
Support & Alignment for Recovery
Running places unique stresses on the body, making proper spine and limb alignment during sleep crucial for recovery. Your pillow should complement your preferred sleeping position: side sleepers need firmer, higher pillows to maintain neck alignment; back sleepers benefit from medium-loft pillows with neck support; stomach sleepers require minimal loft to prevent neck strain.
Consider the relationship between your training volume and sleep position—heavier training weeks often lead to changes in position preference as the body seeks comfort for stressed running muscles.
Cheer Them On In Boston!
As we watch Emma, Keira, and Dakotah take on the historic Boston course Monday morning, we're reminded that behind every great performance lies countless nights of quality recovery. Their different approaches to sleep—Emma's balanced rituals, Keira's parent-athlete juggling act, and Dakotah's early-to-bed discipline—show that there's no single path to elite performance.What they share, however, is a deep respect for sleep as a performance enhancer.
In Keira's words: "We are all so different. So there's not one right way, but just making sure that you're comfortable and supported is really important. When you're spending a third of your life doing it, making sure that you're comfortable and supported is really important."
Join us in cheering on these incredible athletes Monday morning! We'll be posting live updates on our social media channels throughout the race.
Special Offer: Use code EASTER for $20 off any Lagoon pillow through April 22nd.
