11/09/2025
🏃♂️ Why Running Weekly Can Make a Big Difference in Footballing Performance
Interesting topic of discussion this week about the role of running in football performance so I thought I would dive a little bit deeper into the topic.
As someone who runs regularly and enjoys running, here's why including running in your training is going to be of benefit and not hindrance.
Why Running Helps Footballers.
While there’s no specific evidence that a specified running distance can improve running performance, there are a number of key notable benefits.
Benefits Include:
Improved VO₂max & aerobic capacity. Running moderate distances (like 5 km/week) raises the baseline cardiovascular function.
Enhanced recovery and ability to sustain effort
Having a stronger aerobic base means that during games or high-intensity drills, players can recover better between sprints, maintain higher work rates, stay more active, and fatigue later.
Reduces injury risk when done properly. Rather than always pushing high intensity, having a “low to moderate” aerobic run helps balance load. It provides stimulus without overly stressing muscles/joints/systems. Aerobic work is not just high volume but well-paced and used intelligently.
Improved mental toughness, pacing & confidence.
Running even at modest speed builds confidence, consistency, pacing, and discipline. Over time this allows players to better judge their effort in games and in training.
Translates to better match performance.
Studies show that increased aerobic fitness correlates with better match metrics: more distance covered, higher percentage of high-intensity work, more sprints, more involvement. For example, in elite youth players, improving VO₂max and MAS through targeted training improves how players perform in small-sided games and matches.
However.....
Do not make it all “long steady runs”—mix in some speed, varied pace, rest days. Teams should look to integrate aerobic training into small-sided games during football training and also incorporate interval training at different intensities.
Monitor recovery: if soreness, fatigue accumulate, back off.
Make sure run pace is appropriate: too fast may turn into anaerobic work more than aerobic, too slow might not give enough stimulus.
Consider integrating the run with football training / drills so the aerobic work also has specificity.
In summary...
You don’t need to run like a pro to see real benefits. Running just as little as 5 km per week, done well, can improve your game, help your body, and keep you fit
If you combine that 5 km run with your regular training, some speed work, and good rest, you’ll start to notice you can press longer, recover quicker, and feel stronger.
Need help building this into your training without over-doing it? Drop me a message – I can help you plan it so you get better, not broken. ⚽🦵
