Sleep, Recovery & Ultra Running with Dr. Ian Dunican
What if the most important part of your training isn't another workout, but the recovery you're giving your body?
In this episode of Running Miles with Heart Disease CHD, I sit down with Dr. Ian Dunican, sleep researcher, performance consultant, and experienced ultrarunner, to discuss the science of sleep and its impact on endurance performance.
With experience in the Irish military, elite sports, and ultrarunning, Ian shares practical, evidence-based strategies to improve sleep, manage fatigue, and make better decisions when we're exhausted.
We discuss caffeine timing, alcohol, stress, sleep tracking, and why the weeks leading up to a race matter more than one night of poor sleep. We also explore sleep deprivation during 100-mile races, hallucinations, aid station decisions, race-day planning, and why recovery deserves as much attention as training.
Whether you're training for your first marathon or preparing for your next 100-miler, this conversation offers practical ways to prioritize sleep, improve recovery, and support long-term health.
Website: https://sleep4performance.com/
Sleep4Performance Podcast: https://sleep4performance.podbean.com/
Instagram: https://www.instagram.com/sleep4perform/
Facebook: https://www.facebook.com/sleep4perform/
X (Twitter): https://twitter.com/sleep4perform
LinkedIn: https://www.linkedin.com/in/dr-ian-c-dunican-115b0a14/
YouTube: https://www.youtube.com/@sleep4performance463
TEDx Talk – “Sleep in... and win!”: https://www.ted.com/talks/ian_dunican_sleep_in_and_win
📘 A Guide for Sleep Health & Shiftwork: Practical Strategies for Individuals & Organisations — co-authored with Dr. Tim Smithies.
Paperback (Australia): https://melius.training/product/a-guide-for-sleep-health-shiftwork-paperback/
eBook: https://melius.training/product/a-guide-for-sleep-health-shiftwork-ebook/
📘 Managing Sleep and Jet Lag for Optimal Performance — co-authored with Dr. John Caldwell.
Find information about the book: https://www.researchgate.net/publication/283297403_Managing_Sleep_and_Jet_Lag_for_Optimal_Performance
🎓 Sleep & Thrive: Essential Strategies for Fatigue Management
A self-paced course covering sleep science, circadian rhythms, caffeine, alcohol, stress, and practical sleep strategies.
https://melius.training/product/sleep-health-and-fatigue-education/
🥊 Sleep to Win: Maximising Recovery & Performance in Combat Sports Athletes
Learn about sleep, recovery, performance, fatigue, and training.
https://melius.training/product/combat-sports/
Running Miles with Heart Disease CHD explores endurance running, ultramarathons, heart health, training, nutrition, recovery, and the people who help us become healthier athletes.
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