Best piece of advice I’ve ever heard....i don’t agree with all these ‘ macho types ‘ that boast about getting by on 4-6 hours rest. I remember watching a video done by David Goggins advocating setting your alarm for 4 a.m. everyday to ‘ get more work done ‘ and his whole ethos was that this would make you a tougher, more productive person.....14 year old boys were commenting what an inspiration he was and that they too was following his advice and secretly waking up before their parents in order to do extra work and get ahead in life....at a time when sleep is crucial in their lives for growth and development !!! I wholeheartedly agree with you as sleep is the biggest healer and regulator of important hormones. The only point I don’t agree with you is that going to bed at 8 or 9pm is a sacrifice.....it’s a luxury in my eyes !!! 😂😂😂👍👍👍
we had that "Likelihood of Injury Based on Hours of Sleep per Night" graph hanging up in our performance center at my school. it's so hard for college athletes to get necessary rest. the one semester i was able to get extra sleep, i felt so much better during training than i ever had before. it really is important
Nick Symmonds agreed... that said my training at Auburn suffered due to engineering and working 15-20 hrs a week on average. I use to use both of those as excuses but looking back, school & not borrowing money were more important than optimal performance. Everything is a choice!
I believe in this, and my suggestion to those who may not have the luxury of basing their schedules around workouts and have time consuming job and or school is to try to find time in between and take a quick nap, all you need is 20 minutes, that's on top of getting 8-7 hours a night. If you do have the time, then a 90 minute nap will work wonders.
I sleep 8 hours in the night but, as a good spanish, I take naps everyday ( 1 hour or so). I ran 1:50,16 in my last high school year, so it works for me i think.
Why does this feel like an omen. I have my season opener tmrw and I was planning on going to a friends kickback 🎉 tonight. 😭 When he says why can’t you come anymore, I’m going to forward him this video 🤣🤣🤣🤣 Sorry buddy 🤷🏾♂️
You are truly an inspiration to a lot of people including myself. God bless you Nick! These tips are super useful, please don't ever stop making these videos! Hope you break 11 soon.
Thanks for this video Nick. I am training extremely hard 3 times a week for 100m and 200m and focus on mobility and core 5 days of the week.In 2017 I went to bed at the same time every single day getting 9 hours of sleep and at that time I was doing powerlifting and pushing my body to it’s limits. I had vivid dreams every single night and mentally I was the strongest I ever was. My health was very good and people started telling me I look so fresh everyday. The most noticeable change was the fact that I could put myself through the most intense training session and literally beat up my body and I would still recover. I’m talking about hitting 3 deadlift PR’s in 2 weeks and then I would feel and look amazing waking up the next day. Sleep is the most important part of the recovery process. There’s so much going on in our bodies that we don’t know about. So basically I have not been sleeping that well the past year and it really changes your quality of life. Proper sleep can change your whole life
When I was Grade 12, I took hard courses, and I slept 5-6 hours during the cross-country season. I ended up getting runner's knee on the left. Then I got lyme disease in the following summer training:(
I know that what happened in my first indoor race. 12 hours of work and 3 hours drive and only 6 hours sleep...Its hard to tell your boss u got to have off early to sleep...Right.... Also we feel so bad after the race knowing what happened...I try to get 8 to 9 hours when i can but with work it doesnt always happen...
I may have missed this if you mentioned it later on in the video, but is this your practice every day, or just the days when you have a morning workout? With my current schedule & the weather the way it is this time of year, my workouts tend to fit best at lunch or early evening, which means I'm dead tired in the morning. So I can't imagine what it would be like to wake up when I need to w/o an alarm! I've tried using one of those smart "wake up" lights to simulate the sunrise, but they never did the trick for me. Any suggestions?
Thank you! You sound like if you are coaching me. I really need to try that. Im not sure about the app because I would probably get anxiety from it and not be able to sleep.
Hi Nick Big fan of you I myself I am a middle distance runner and a tennis player and I find you a big inspiration whenever I am training. As of now I am in final year of school and it's pretty tough to balance sports and studies together. Any tips you would like to suggest to be on a right track😁
Nick, how did you balance high school/college courses and athletics as a student athlete, while also getting rest? With not even getting home until 6:00-6:30 most weekdays with my training in the fall and spring, plus an incredible amount of homework, I hardly ever get 8 hours, let alone ten. Do you have any tips about how to manage this better? I’d love to implement more resting into my training program if it means becoming a better runner
its definitely a find balance in college. There will never be enough time so time management alone isnt going to get it done. Focus on time allocation instead. Make sure you are putting your time toward the things that are most important. When I put running above class work my grades suffered, but I ran faster. NOT suggesting everyone do this, but it worked for me at that point in my life.
But most of us aren’t pro athletes who can base our entire lives around our workouts the next day. When you have to balance work, school with a long commute, homework; and then trying to be a student athlete as well, I don’t see 12 hours of sleep being possible.
Ha! Not exactly, but when I ran my fastest in school my priorities were Running, School, Social Life. I ran fast, got ok grades, and didnt have much of a social life.
I’m right with you on 2/3 there, except at the moment I’m not running very fast. Out from September to January with a busted up Achilles and only getting back to some sort of fitness now🤞
@@nicksymmonds oh I was just talking about waking up early to go to school classes start at 7 a.m. and no matter how early I go to bed I don't wake up at 7 a.m. I typically go to sleep before 9 though which is enough to get 8/9 hours of sleep + homework = no social life. I couldn't have one if I wanted to. my only relationships are the ones I make it practice
Insomniac here. So jealous of you people who can sleep more than 6h and that without waking up a few times during the night. I would have to take sleeping pills( which i dont want to get addicted to) to get that amount of sleep, needless to say that running groggy from sedatives is really hard and probably an injury risk too.
I'm 35 with no kids. I have been holding off for quite some time already!! And one of the reason was I knew I couldn't run full time and get the rest I needed to perform optimally at the same time.
You know I LOVE to get amped up, heck I own an energy gum company (Run Gum), but I like to sleep just as much!! Work hard, rest hard. 😴😴😴
Best piece of advice I’ve ever heard....i don’t agree with all these ‘ macho types ‘ that boast about getting by on 4-6 hours rest.
I remember watching a video done by David Goggins advocating setting your alarm for 4 a.m. everyday to ‘ get more work done ‘ and his whole ethos was that this would make you a tougher, more productive person.....14 year old boys were commenting what an inspiration he was and that they too was following his advice and secretly waking up before their parents in order to do extra work and get ahead in life....at a time when sleep is crucial in their lives for growth and development !!!
I wholeheartedly agree with you as sleep is the biggest healer and regulator of important hormones.
The only point I don’t agree with you is that going to bed at 8 or 9pm is a sacrifice.....it’s a luxury in my eyes !!! 😂😂😂👍👍👍
I'd rather make the most out of the 14 hours I'm awake then feel like a zombie for 20!
Nick Symmonds Absolutely spot on !!! Couldn’t have said it better myself !! 👍👍👍👌🏻
we had that "Likelihood of Injury Based on Hours of Sleep per Night" graph hanging up in our performance center at my school. it's so hard for college athletes to get necessary rest. the one semester i was able to get extra sleep, i felt so much better during training than i ever had before. it really is important
also, AOL... boy is that a throwback
Love it!! Resting is a HUGE aspect of training!!
CAVE MODE!!!
Unfortunately there’s this thing called school😔
excuses! I went to school too. It's possible to get plenty of rest while maintaining a great gpa
I sleep in class:)
Nick Symmonds agreed... that said my training at Auburn suffered due to engineering and working 15-20 hrs a week on average. I use to use both of those as excuses but looking back, school & not borrowing money were more important than optimal performance. Everything is a choice!
True
@@nicksymmonds YEEEEEEE, just gotta sacrifice the insignificant parties, the favorite junk food and many more things.
I believe in this, and my suggestion to those who may not have the luxury of basing their schedules around workouts and have time consuming job and or school is to try to find time in between and take a quick nap, all you need is 20 minutes, that's on top of getting 8-7 hours a night. If you do have the time, then a 90 minute nap will work wonders.
Not that everyone can do this, but I used to take an hour nap almost every day when I was really training hard
One of the best pieces of information on CZcams. PREACH!!!!!!!!
glad you like it!! :D
I sleep 8 hours in the night but, as a good spanish, I take naps everyday ( 1 hour or so). I ran 1:50,16 in my last high school year, so it works for me i think.
I used to take naps most days when I was in full training
Why does this feel like an omen. I have my season opener tmrw and I was planning on going to a friends kickback 🎉 tonight. 😭
When he says why can’t you come anymore, I’m going to forward him this video 🤣🤣🤣🤣
Sorry buddy 🤷🏾♂️
it takes a million small sacrifices to be great!
You are truly an inspiration to a lot of people including myself. God bless you Nick! These tips are super useful, please don't ever stop making these videos! Hope you break 11 soon.
I am so glad you are enjoying the videos!! Lots more coming soon.
The importance of rest is not understood well enough by young athletes. Thanks for sharing your experience, tools and thoughts!
I agree!!
This channel is my inspiration
I'm glad you are enjoying it!!
Thanks for this video Nick. I am training extremely hard 3 times a week for 100m and 200m and focus on mobility and core 5 days of the week.In 2017 I went to bed at the same time every single day getting 9 hours of sleep and at that time I was doing powerlifting and pushing my body to it’s limits. I had vivid dreams every single night and mentally I was the strongest I ever was. My health was very good and people started telling me I look so fresh everyday. The most noticeable change was the fact that I could put myself through the most intense training session and literally beat up my body and I would still recover. I’m talking about hitting 3 deadlift PR’s in 2 weeks and then I would feel and look amazing waking up the next day. Sleep is the most important part of the recovery process. There’s so much going on in our bodies that we don’t know about. So basically I have not been sleeping that well the past year and it really changes your quality of life. Proper sleep can change your whole life
What’s your opinion on naps ?
Yes please respond to this! Very curious!
Only nap if you need to? Maybe
LOVE naps
Nick was sliding in those AOL DM’s before it was cool 😏😂😂 haha love your videos Nick! Keep ‘em coming 💪🏼
ha! Glad you like them. AOL was fun back in HS :D
I started a new job last week and woke up to an alarm for the first time in ages. Today..sick :( (for the first time in years)
sleep is CRITICAL
I can't agree with you more!! Good stuff! Thanks for the reminder! Good ol' AOL-times. 😆 Gosh, I'm old!
ha! me too. AOL was HUGE for a few years there.
Sleep is much needed right said
When I was Grade 12, I took hard courses, and I slept 5-6 hours during the cross-country season. I ended up getting runner's knee on the left. Then I got lyme disease in the following summer training:(
resting is training...i like it
Interesting tip. Very helpful nice and original. Doing the little things right is huge
the little things make all the difference!!
Great video! Have you considered doing a review on Whoop? Would love to see one from you!
Very interesting man! Can you please do a video on breathing while running and the different breathing patterns
TBH I have no idea what a breathing pattern is. When I ran I just breathed when I need oxygen. Never thought about breathing.
If I don’t set an alarm I’ll sleep 12-14 hours sometimes. But I do agree athletes in general need more sleep
what if your body needs 12-14 hours to function optimally?
I know that what happened in my first indoor race. 12 hours of work and 3 hours drive and only 6 hours sleep...Its hard to tell your boss u got to have off early to sleep...Right.... Also we feel so bad after the race knowing what happened...I try to get 8 to 9 hours when i can but with work it doesnt always happen...
nothing in training is ever perfect! Just strive to make it as perfect as you can.
Thanks nick i will get more sleep
your body with thank you for it!!
I think I need to sleep faster!
Stays up too late watching your videos
No joke I'm watching this at 8:17 on a Thursday night 🤣
That's crazy 🤯
I may have missed this if you mentioned it later on in the video, but is this your practice every day, or just the days when you have a morning workout? With my current schedule & the weather the way it is this time of year, my workouts tend to fit best at lunch or early evening, which means I'm dead tired in the morning. So I can't imagine what it would be like to wake up when I need to w/o an alarm! I've tried using one of those smart "wake up" lights to simulate the sunrise, but they never did the trick for me. Any suggestions?
try one of the sleep apps I linked in the description
Thank you! You sound like if you are coaching me. I really need to try that. Im not sure about the app because I would probably get anxiety from it and not be able to sleep.
yeah I didn't like it, felt weird having some piece of technology watching over me while I slept. But for some people it really helps.
sometimes i wake up at 3 am ..get ready for running...jut insane
Sometimes I go to bed at 3 am💀
Hi Nick
Big fan of you
I myself I am a middle distance runner and a tennis player and I find you a big inspiration whenever I am training. As of now I am in final year of school and it's pretty tough to balance sports and studies together. Any tips you would like to suggest to be on a right track😁
I can’t go to sleep if I go to bed early
Nick, how did you balance high school/college courses and athletics as a student athlete, while also getting rest? With not even getting home until 6:00-6:30 most weekdays with my training in the fall and spring, plus an incredible amount of homework, I hardly ever get 8 hours, let alone ten. Do you have any tips about how to manage this better? I’d love to implement more resting into my training program if it means becoming a better runner
Eric Fox me to
Too
its definitely a find balance in college. There will never be enough time so time management alone isnt going to get it done. Focus on time allocation instead. Make sure you are putting your time toward the things that are most important. When I put running above class work my grades suffered, but I ran faster. NOT suggesting everyone do this, but it worked for me at that point in my life.
Pleace Nick tell about running leg workout and stretching
will make a video about that soon
@@nicksymmonds iam waiting🙏
But most of us aren’t pro athletes who can base our entire lives around our workouts the next day. When you have to balance work, school with a long commute, homework; and then trying to be a student athlete as well, I don’t see 12 hours of sleep being possible.
The point of the video is if you want to be serious about being a top athlete, get as much quality sleep as you can everyday.
He said it was hard as well too him in HS/college. This vid aims more towards people who aren't in school anymore and want to become good.
It's not easy. It takes sacrifices. My GPA suffered my senior year of college when I decided I wanted to run pro.
@@pablo369 exactly!!
How many times in a week do you train your core, and which exercises do you usually do?
2-3 times per week. I actually have a video up that shows my entire core routine. Type in "nick symmonds core for runners"
@@nicksymmonds Thanks from one of your newest fan
Do you have any methods that help you fall asleep faster?
train HARD! other than that keeping your circadian rhythm set helps I.E. try to go to bed at the same time every single night
Anyone else watching this at 3 am? 😬
ha!! In HS I would stay up well past midnight every single day of the week. I wish I had slept more, I would have run a lot faster.
It's so hard when you're in high school ......
Impossible basically
I agree. I was always sleep deprived in HS
Yes it is, college is much nicer
So basically to succeed I simply need to stop doing my homework and go to bed instead? Sounds good!
Ha! Not exactly, but when I ran my fastest in school my priorities were Running, School, Social Life. I ran fast, got ok grades, and didnt have much of a social life.
I’m right with you on 2/3 there, except at the moment I’m not running very fast. Out from September to January with a busted up Achilles and only getting back to some sort of fitness now🤞
Id love to follow this rule but school has other ideas
So much homework 😬
does it? Or are you making excuses! There is enough time for school and training, but it comes at a cost. Usually that cost is a social life... :(
@@nicksymmonds oh I was just talking about waking up early to go to school classes start at 7 a.m. and no matter how early I go to bed I don't wake up at 7 a.m. I typically go to sleep before 9 though which is enough to get 8/9 hours of sleep + homework = no social life. I couldn't have one if I wanted to. my only relationships are the ones I make it practice
Sleep is very important right
Is there such thing as too much sleep to the point where it hurts your performance?
not that I know of. I do feel a bit groggy sometimes if I over sleep.
Nick how can I become a pro runner after college and get money from it
I will make a video on this very soon!!
It's just not possible for me to get that much sleep. I'm the type of guy who takes hours to get to sleep and wakes up 4 or 5 times per night.
Insomniac here. So jealous of you people who can sleep more than 6h and that without waking up a few times during the night. I would have to take sleeping pills( which i dont want to get addicted to) to get that amount of sleep, needless to say that running groggy from sedatives is really hard and probably an injury risk too.
Aha, so THIS is the reason masters runners get hurt all the time! Nick, you may want to hold off on having kids...
I'm 35 with no kids. I have been holding off for quite some time already!! And one of the reason was I knew I couldn't run full time and get the rest I needed to perform optimally at the same time.
@@nicksymmonds Just joking, kids are great! My 5y/o daughter is having her first T&F training next Saturday. Cute!