Running exercises for football players: proven tips and tricks

Running exercises for football players: build a solid training foundation

Everything you need to know about running to achieve peak fitness. Read about how to run during the season and off-season, which surface is best, and what to watch out for in terms of breathing. Gain insights from experts and try proven exercises that will have you zipping around the field like Ronaldo.

Do you know the basic principles of running training for football players?

The 3 most common mistakes that cause injuries while running are said to be: poor technique, insufficient warm-up, and inappropriate clothing and footwear. We won't advise you on what to wear today. After all, you probably have an idea of which brand clothing we would recommend. However, we will go over the basics of running training a bit.

The correct running technique is the be-all and end-all

You can run as much as you want, but if you don't do it right, you won't achieve your desired goals. The correct technique is crucial for both efficiency, improving fitness and performance, as well as for injury prevention. If you want to not only run but also run correctly, pay attention especially to the following areas:

• Body position: Just like in a match, position is key. Keep your body upright and slightly lean forward. Your shoulders should be relaxed, arms slightly bent, and hands close to your body. Keep your head straight and look ahead.
• Push-off: Land under your hips and watch your ankles to ensure they don't land in front of your knees. You should land on the entire ball of your foot.
• Short, quick steps: They are generally considered more effective than long strides, where the foot moves too far away from the ground. Don't lean back, bend over, or hunch. Instead, don't be afraid to 'stick your chest out' healthily.
• Breathing: Breathe into your belly (known as diaphragmatic breathing) to get the maximum oxygen into your body. Ideally, you should run at a pace that allows you to breathe through your nose. To start, try 2 steps on the inhale and 2 steps on the exhale. There are also breathing exercises for running that can help you develop your technique.

TIP: Not sure if you're running correctly? Ask someone to record you. You can easily spot many mistakes this way. You can also go for a running assessment or get a foot strike analysis done.

Not all surfaces are created equal. Along with 'how' to run, consider 'where' to run as well.

What you have under your soles affects your performance, level of strain, and risk of injury. Each surface has its specifics that you should take into account during training.

• Natural grass: It absorbs impacts better than harder surfaces like asphalt. It also provides better traction and allows for better control over movement. On the other hand, the condition of the grass (e.g., its unevenness or wetness) can affect your stability and increase the risk of injury.
• Artificial turf: It usually has a uniform surface, ensuring consistent movement. While it generally absorbs impacts a bit less than natural grass, it allows for faster movement and is more resistant to weather conditions.
• Roads: Running on the road is often harder than on grass. The road provides little cushioning and can be too hard for repeated training. If you often run on the road, invest in high-quality running shoes that provide adequate shock absorption.
• Forest paths: They offer a soft surface with undulations and unevenness, which strengthens the stabilizing muscles of the legs. However, if you want to avoid injury, you need to be very careful of tree roots, branches, various unevenness, and mud.
• Sand: Running on sand is more challenging because the sand is unstable and absorbs the energy generated upon impact. When running, you engage more muscles. According to a study published in the Journal of Experimental Biology, running on sand requires up to 1.6 times more energy than running on a solid surface.
• Tartan track: A track made of polyurethane or rubber mixtures provides a consistent surface with good shock absorption and excellent traction. It is often used for professional running training and competitions.

Tartan is one of the most suitable surfaces for running training. Who would have thought it was made from old tires, right? The rubber mixture used to make these tracks is usually made from recycled tires and other rubber products.

Make sure to warm up and stretch before and after running.

Before you start running, properly warm up your body. This prepares your muscles and joints for running, reduces the risk of injury, and improves overall performance. The warm-up can include activities like jumping, running in place, squats, or various rotations. You should stretch each muscle for about 15 to 30 seconds. Focus primarily on the major muscle groups used in running, such as the thigh muscles, calves, and lower back muscles.

Running isn't just one thing. There are styles for improving fitness, increasing endurance, and exercises for faster running.

Because gloves aren't just one type either. Your grandma might have three pairs – warm ones for winter, rubber ones for cleaning, and lace ones for when grandpa takes her to the village dance. Your fancy goalkeeper gloves will be hard to compare. Just like running has many forms. Feel free to mix different types, but it's important to progress gradually and adjust the intensity and duration of your training to your current fitness level and abilities.

1. Long slow run: It's perfect for increasing endurance and burning fat. Runners maintain a low and steady intensity for a longer period during this run. This training strengthens the cardiovascular system, improves muscle endurance, and helps the body burn fat efficiently.
2. Interval training: A popular exercise for improving running speed is characterized by alternating between fast and slow segments. For example, you can run at a faster pace for a certain amount of time or distance and then switch to a slow run. Or go straight into rest. Interval training improves speed, endurance, and the body's ability to adapt effectively to different running intensities.
3. Uphill and downhill: Running on hilly or sloped terrain strengthens leg muscles, increases strength and performance, and helps improve muscle control, coordination, and speed. This training also increases resistance to fatigue and strengthens muscle groups that aren't as heavily engaged when running on flat surfaces. Running uphill is often referred to as ideal training for faster running.

Exercises with equipment: Training ladders, resistance bands, slalom poles, hurdles, cones, and other equipment offer a variety of ways to spice up your training. They develop agility, speed, and allow you to focus on specific body parts. You'll strengthen exactly the muscles you need.

According to WHO recommendations, it's best for your body to combine running with strength training. This way, you'll achieve better performance within your training plan.

Adjust your running training plan to the phases of the season.

Now we're going to explore a bit: Before an important football match, you should train differently than right after it. Not surprising, right? However, it's worth reminding that you should always tailor your training methods to your specific goals, individual abilities, and the season.

Preparation period

Before the competitive season begins, the primary goal is to improve players' basic fitness and strengthen their muscles. During this period, you should focus on your aerobic fitness, strength, explosiveness, and running technique. Train long slow runs and interval training.

Studies have shown that combining long slow runs with interval training improves the aerobic endurance of football players. Exercises focused on strengthening muscles, especially in the lower limbs, are also an important part of the preparation period. Strength training improves performance during a football match. Last but not least, focus on training the correct running technique, including body position and effective push-off.

Competition period

When the match period begins, your performance should be at its peak. The goal of the training plan during the competition period is to maintain fitness and optimize your performance. Specific training is key, where you simulate movements on the field. Focus primarily on interval training with various intensities and speeds, but don't forget the necessary recovery. Include rest days, recovery exercises, and stretching in your training plan to help restore muscle mass and reduce the risk of injury.

Recovery period

After the competitive season ends, focus even more on recovery. Significantly reduce your training load. Long slow runs and light exercises will relax your muscles, and thorough stretching will relieve tension, improve flexibility, and restore muscle balance. Allow yourself both active and passive rest, get enough sleep, and don't overstrain your already exhausted body.

Active rest is any physical activity of low intensity (about 50–60% of maximum heart rate). This could be a leisurely bike ride, a light jog, swimming, or compensatory exercises to correct muscle imbalances.

Exercises for faster running and better coordination. Try proven running exercises for football players

Let's take a closer look at what we touched on in the competition period plan. It's a good idea to mimic the conditions typical of a football match during training. You can train, for example:

• Running with the ball: Combine running with handling a football. You'll work on your coordination and ability to maintain control of the ball while moving. You'll strengthen your leg muscles and improve your technique, accuracy, and speed in ball control.
• Running stairs: When you tackle a good few flights of stairs, you'll strengthen your legs, especially your calves and thighs, and work on your explosiveness. Running stairs is intense and helps develop movement coordination.
• Changes of direction: Sprinting quickly, turning, making a few more twists, and stopping quickly. Exercises focused on changes of direction are important for improving reaction skills. With this training, you'll adapt better to game situations and enhance your quick reaction ability.

If you ever experience knee pain, or if you want to actively prevent it, you can include exercises to strengthen your knees in your training. To prepare your knees for running, focus on stretching. This will reduce friction around the knee and strengthen the load-bearing capacity of your hips and overall stability. Try the following exercise:

Stand with your right side facing the wall, about 5 to 15 cm away from it. Squat down and lean your upper body to the left until your right hip touches the wall. After 15 to 20 seconds, perform the exercise on the other side.

However, if you have any injuries or health limitations, it's best to discuss everything with a doctor or physical therapist.

2 areas related to running: nutrition and recovery

It may sound a bit strange, but to achieve good football fitness, you also need to eat well. It's not just about adequate energy intake, but also about a suitable diet composition and sufficient hydration. We've summarized everything important for you in the article Best Diet for Football Players: Create a Meal Plan That Supports Your Performance.

To support the effectiveness of your running training, you should focus not only on balanced eating but also on necessary recovery techniques. For example, massages relieve tension in muscle tissue, improve blood flow, and speed up recovery. And it doesn't have to be professional massages right away. Self-massages using a roller or ball can also be an effective method for relaxing muscles after a tough workout.

Don't forget regular stretching before and after training. This will help you maintain muscle flexibility, improve your range of motion, and reduce the risk of injury. Commonly used techniques include dynamic stretching before training and static stretching after training. In addition to football and running, include light low-intensity activities in your training program, such as swimming or cycling. And don't forget that adequate rest and sleep are essential for body recovery.

Running training is a long-term process and requires a good dose of patience. In return, it will provide you with long-term benefits in the form of better endurance, strength, speed, and overall performance on the field. Gradually increase the intensity of your training to minimize the risk of injury, and whenever you have doubts about your progress or health, don't hesitate to consult your doctor.

You'll find plenty of other tips and inspiration in books. And you'll effectively relieve tension while doing so. According to a study from the University of Sussex, just 6 minutes of reading can reduce muscle tension and lower stress levels by 68%.

10 + 3 books to further your education

If you want to delve deeper into running and football, we have a few book recommendations for you:

• Running on Anatomical Foundations (Joe Puleo, Milroy Patrick) – In this book, you'll find 48 detailed effective exercises, including color illustrations.
• Football training - developing strength, speed, and agility based on anatomical principles (Donald T. undefinedEnduranceundefined (Alex Hutchinson) – You can also read a summary from an elite long-distance runner that maps scientific knowledge. It addresses what determines our limits and how they can be pushed.undefined Victory is in the Mindundefined (Matt Fitzgerald) – This book also discusses how to overcome physical limitations through the power of the mind.
• Endurance (Alex Hutchinson) – You can also read a summary by an elite long-distance runner who maps out scientific knowledge. It addresses questions like what determines our limits and how we can push them.
• How Bad Do You Want It? (Matt Fitzgerald) – This book also explores how to overcome physical limitations through the power of the mind. And this applies both in sports and in life.
• Football Exercises and Games (Petra Špottová, Jaromír Votík) – 150 exercises and games that will improve your defense and attack. The latest edition is also expanded with specific examples of exercises from the area of motor-functional preparation.
• Explosive Strength Training (Derek Hansen, Steve Kenelly) – If that's not enough for you, you can try 170 dynamic exercises focused on speed, agility, reflexes, and explosive strength.
• How to Become a Football Star (Jan-Andrew Henderson) – Sometimes it's useful to gather tips directly from practice, for example from a freestyle football master who has worked with Cristiano Ronaldo and impressed David Beckham and Neymar.
• Miloš Škorpil's Running Bible (Miloš Škorpil) – An engaging resource that covers everything from proper running style to nutrition and relaxation. The book also includes training plans for beginners and experienced runners.
• Strength Training – Practice and Science (W. J. Kraemer, V. Zatsiorski) – In this recognized guide to strength training, you will find theoretical foundations and practical advice for performance training.
• Periodization of Sports Training (Tudor O. Bompa, Carlo Buzzichelli) – Periodization of training will help you effectively plan and organize training cycles.

Then you might be interested in the following titles:undefined102 Passing, Counter-pressing Possession Games, Speed & Warm-ups Direct from Klopp's Training Sessionsundefined (Jurgen Klopp) – 102 training sessions with Liverpool FC focused on speed, agility, strength, quick passing combinations, or high-intensity pressing.undefined

• 102 Passing, Counter-pressing Possession Games, Speed & Warm-ups Direct from Klopp's Training Sessions (Jurgen Klopp) – 102 training sessions with Liverpool FC focused on speed, agility, strength, quick passing combinations, and high-intensity pressing.
• The Complete Soccer Goalkeeper (Timothy Mulqueen) – A valuable resource for goalkeepers and goalkeeper coaches. High-Performance Training for Sportsundefined (David Joyce, Daniel Lewindon) – Provides expert insights and practical strategies for improving performance in sports.undefined
• High-Performance Training for Sports (David Joyce, Daniel Lewindon) – Offers expert insights and practical strategies to improve sports performance.