The National Sleep Foundation recommends seven to nine hours of sleep as the general target for most adults. On the other hand, consistently sleeping more than nine hours may signal poor sleep quality or efficiency rather than need for more sleep. What Insufficient Sleep Does to Your RunningOne of the first changes runners may notice after a poor night’s sleep is that running feels harder. How to Make Sleep Part of Your Training Plan“Schedule your sleep, just like you do your workouts,” Durmer says. However, he also says regularly needing naps to function normally despite adequate time in bed may indicate poor sleep quality and may require a specialist’s care.