Ugandan athletes talk about their sleep

Sharing more insights from my training in Kapchorwa, Uganda. We all know that sleep is important for training. Athletes here rest and sleep a lot. Athletes in elite camps are privileged to have less commitments and use that opportunity to rest even more. I speak with athletes to discuss their sleep patterns and their thoughts on sleep.
Timestamps
00:31 Introduction
01:59 Mercyline Chelangat
02:38 Elphas Ndiwa
03:24 Isaac Kibet
04:35 Summary
Assisted with filming by Jacob Mutela/Charis Media
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[@Clift0n]

Very unique and informative content. You deserve a lot more recognition. Keep it up!

[@alvinkarangizi]

Thanks, will do! Lots more to share

[@Great-Pharaohs-Runners]

God Bless You , For This Valuable Content , Keep Going Brother

[@alvinkarangizi]

Thanks!

[@natesilvers2166]

This is exactly the video I wanted for years I always knew some of the greatest east african runners slept 2 hour naps but wow some even 3 hours. I need a lottery win :( I run to work 13km and there's no recovery time for 6 hours, I run home 13km and sleep 10pm-6:30am but after watching your video I'm going to sleep at 8-9pm to get 9-10 hours sleep since I can't nap during the day. When I wasn't working I would run 16km in the morning, nap 2 hours in the afternoon and run 16-20km in the afternoon/evening. I could wake up after a nap and feel ready to go again. I know a pro runner who runs 190 miles a week and he says for every hour you run you need an extra hour sleep. Look how healthy these runners look compared to people in the UK doing the rat race, they're all burned out on coffee and obese.

[@alvinkarangizi]

Yeah the sleep does make a big difference. The life for a sponsored athlete here is so simple. Run, eat, sleep and socialise. Hope the extra sleep at night helps

[@L00PYDRAG0N]

Hi Alvin, I've just come across your channel and I think it's great. My sleep schedule is at least 9hrs per night. And at least 2hrs after a training session be it easy or track session always 2hrs. Sleep for me is the magic ingredient. I started running last April 2023. Yesterday I completed Liverpool half marathon in 1:38:35 49 years young with having a heart attack at the age of 45. Keep on creating excellent content. 🥇🙏🏴󠁧󠁢󠁷󠁬󠁳󠁿

[@alvinkarangizi]

Hi. Thanks for watching! Wow, that’s a great sleep schedule. Great to hear your running journey. Was that your first half marathon? All the best with your training 👍🏿👍🏿.

[@L00PYDRAG0N]

@@alvinkarangizi thank you, it was my second Half marathon, my first was in January 24 with a time of 1:41:51 . My goal race this year is Valencia marathon 🤙

[@alvinkarangizi]

@@L00PYDRAG0N great, you are making progress 👍🏿. Good luck with Valencia!

[@L00PYDRAG0N]

@@alvinkarangizi thank you, and have a great season yourself 🙏🥇

[@MrOagile]

Another great one. I’m a fan.

[@alvinkarangizi]

Thanks, much appreciated!

[@Eypateach]

Thank you very much Alvin. You are perfect...

[@alvinkarangizi]

Thanks, appreciate it!

[@mushotalengwe8202]

this is very commendable keep up your work.Upathlete from Zambia 🇿🇲🇿🇲

[@alvinkarangizi]

Thanks!!

[@ZanicL3]

Another great upload 👌

[@alvinkarangizi]

Thanks 👍🏿

[@allvods1385]

Good video thanks !

[@jeff09_]

Hello Alvin 👋

[@alvinkarangizi]

Greetings!

[@dna1238]

✅👊💯👍🏽

[@GTE_Channel]

Do these athletes also do fasted running? Do they eat right after the training, or only eat after the 3h rest? Thanks for the upload, all these athletes seem so likeable, wish them all the best.

[@alvinkarangizi]

Thanks, yes they are very welcoming, great group of people Good questions. They mostly run fasted on their morning runs, eat big carbohydrate meals at night. This is typically posho, similar to Kenyan ugali. They also usually do their workouts fasted, and even start their long runs fasted. The elite athletes have access to calorie drinks like Maurten to take whilst running. Most athletes don’t have access to these drinks, gels and are disadvantaged - they only take water, sometimes nothing, on their long runs. Pre-run, they only tend to eat before major competitions and do so very early in the morning. They eat right after training. I’ll do a more detailed video on food in future Hope that helps

[@GTE_Channel]

@@alvinkarangizi thank you very much. Really interesting. Looking forward to that video. Keep up the good work.

[@SirAlexOfficial]

The rest they describe during the day after training, are they typically having a nap or just lying down/sitting?

[@alvinkarangizi]

Good question. It’s a mix of the two. They also explained that they minimise activities, such as walking, outside of running