In the world of soccer, a debate has raged for years: should soccer players engage in long-distance running? As someone who has delved deep into the complexities of soccer training and performance, I can assertively say: it depends. Let’s unpack this.
While soccer demands cardiovascular prowess, which long-distance running can cultivate, it also requires short sprints, agility, and explosive actions. Thus, training must mirror the game’s unique demands.
So what is the answer?
While long-distance running will cardiovascular fitness, the sport’s nature also demands short sprints and explosive movements. Therefore, soccer training should reflect these specific demands to optimize on-field performance. In other words, it depends on the specific player and his condition.I
As we delve deeper, we’ll explore how the balance between endurance and agility drills shapes a player’s performance, ensuring they’re not just fit but soccer-fit.
Defining “Long-Distance Running”
Long-distance running, often a term thrown around in athletic circles, can be a bit nebulous without a clear definition. In its essence, long-distance running refers to sustained, continuous running over a distance that challenges the aerobic system, typically anything beyond 3 kilometers (1.86 miles).
Unlike sprints or middle-distance runs, which rely heavily on anaerobic pathways and often involve higher intensities over shorter durations, long-distance running is characterized by a steadier, moderate pace that taps into the body’s aerobic energy system.
The primary goal of long-distance running is to enhance cardiovascular endurance. It trains the heart to pump blood more efficiently, increases lung capacity, and improves the body’s ability to utilize oxygen. This form of running also emphasizes the body’s ability to metabolize fats as a source of energy, ensuring sustained energy release over extended periods.
In soccer, when discussing long-distance running, we often refer to runs that last anywhere from 20 minutes to an hour or more at a pace where athletes can maintain a conversation—known as the “conversational pace.”
It’s a challenging yet sustainable pace, aiming to build a robust aerobic foundation without overly taxing the body.
Meet the SAID principle
The SAID principle, standing for Specific Adaptations to Imposed Demands, is a cornerstone in the realm of sports science and training. It’s a concept that emphasizes how our bodies adapt in very specific ways to the particular demands we place upon them during training.
Soccer is a sport of contrasts. Players need the endurance to last 90 minutes, but they also require bursts of speed, agility to change direction swiftly, and explosive strength for actions like shooting or jumping.
If a player were to focus solely on long-distance running, their body would adapt to that specific demand, enhancing their aerobic capacity and stamina. However, the game isn’t just about running long distances.
Consider a hypothetical scenario where a defender, having trained only in marathon running, faces an opponent striker known for incredible speed. Our defender would not be able to catch up with his opponent, despite having excellent overall endurance.
On the flip side, a player who dedicates all their time to sprint training, neglecting endurance, might dazzle in the first few minutes with their speed but could find themselves gasping for breath as the match progresses. Their body, having adapted primarily for short, explosive efforts, might not be prepared for the sustained demands of a full match.
Furthermore, consider the intricate footwork and agility drills. A player who practices these diligently will likely navigate the field with more finesse and precision, reflecting the SAID principle’s emphasis on specific training for specific outcomes.
From my point of view, the limitation is the allocation of time in the course of training since players must also dedicate hours to mastering ball control, side-to-side actions, burst movements, strategies, and other soccer-specific skills. While running deserves a place in training, it shouldn’t consume the majority of the practice sessions. That’s where the expertise of coaches comes into play.
So, when should the player include long-distance running?
Glad you asked.
Here is when long-distance running is a good idea
Long-distance running, often viewed with skepticism in the soccer community, has merits when integrated thoughtfully into a player’s training regimen. Here’s when it makes sense:
Building a Cardiovascular Base
I would like to start with one fact. The average player runs between 7-10 miles per game.
With that being said, I think you know where I’m going.
Any elite athlete’s fitness foundation lies in their cardiovascular health, and soccer players are no exception. Long-distance running emerges as a crucial tool at the onset of a pre-season or during the off-season. During these periods, players can focus on building an aerobic base without the immediate pressures of upcoming matches.
For instance, my colleague once coached several soccer players for long-distance runs (10 km), and the primary lesson was to maintain a consistent pace rather than the start-stop rhythm typical in soccer. This base acts as a reservoir of stamina, ensuring that players can maintain their energy levels as the season progresses, even during the most grueling matches.
Moreover, a strong cardiovascular foundation aids in faster recovery between high-intensity sprints during a game, allowing players to perform consistently throughout the 90 minutes.
At the start of every pre-season, our coach emphasized the importance of building our aerobic base. I remember those early morning runs, where the team would cover distances ranging from 5 to 10 kilometers.
It wasn’t about speed but about consistency and endurance. As the season progressed, I could feel the difference. Those long runs ensured that even in the final minutes of a match when my legs grew heavy and my lungs screamed for air, I had a reserve of energy to tap into.
If you ever wondered how much professional soccer players train, make sure to check Do Professional Soccer Players Train Everyday? How Much?
Recovery Sessions
The physical toll of an intense match or a high-octane training session can leave players with fatigued muscles and a buildup of lactic acid. Here’s where long-distance running, at a moderate pace can be invaluable.
Instead of a complete rest day or passive recovery methods, an active recovery in the form of a long run can promote better blood circulation. This enhanced circulation aids in flushing out toxins, delivering nutrients to muscle tissues, and speeding up the overall recovery process.
Our coach, recognizing the importance of active recovery, often scheduled long-distance runs at a moderate pace the day after a game. Drawing from my own experience, though initially daunting, these runs were therapeutic.
The steady rhythm of my feet hitting the ground, the deep breaths filling my lungs, and the gentle pace all worked in tandem to flush out the lactic acid build-up from the previous day’s exertions. It wasn’t just about physical recovery; these runs provided a mental respite, a chance to reflect on the game, learn from mistakes, and mentally reset for the challenges ahead.
Long-distance running drills for soccer players
Here are some conditioning drills that coaches can incorporate into their training programs:
5-Yard Dash Series
Setup: Place cones at intervals of 5 yards up to 25 yards (5, 10, 15, 20, 25).
Procedure: Begin by sprinting to the first cone (5 yards) and return to the starting point. Continue this pattern, increasing the distance with each sprint (10, 15, 20, 25 yards). Your rest period is determined by your completion time. For instance, if you finish in 35 seconds, you rest for 25 seconds. If it takes 40 seconds, your rest is 20 seconds. Additional rest is given as specified. If any sprint is missed, add it to the total count, but limit the extras to three.
Full-Field Sprints (120s):
Setup: Use a 120-yard field.
Procedure: Sprint the entire field’s length within 18 seconds. Immediately jog back to the starting line in 30 seconds. After reaching the start, rest for 30 seconds before beginning the next sprint. Complete this 10 times. Additional 15-second rest intervals are provided after the 4th and 7th sprints. If you don’t meet the time for the sprint or jog, count it as a miss. Add missed sprints to the total, but don’t exceed three additional sprints.
Triple Dash (300s):
Setup: Set two cones 50 yards apart (or 25 yards, based on the day’s requirement).
Procedure: Sprint between the cones, covering the distance three times for a total of 300 yards. Aim to complete this in 57 seconds (or 63 seconds if using 25-yard intervals). After each set, rest for a minute. Additional rest is provided as specified. If you don’t meet the time, consider it a miss and add it to the total, but limit the extras to three.
When long-distance running is not a great idea
While long-distance running offers numerous benefits, especially in building a cardiovascular base, there are scenarios in soccer training where it might not be the most suitable approach. Here’s when long-distance running might not be the best idea:
Close to Match Days: As game day approaches, players should focus on tapering their training to ensure they’re fresh and free from fatigue. Engaging in long-distance runs too close to a match can lead to unnecessary exhaustion, reducing a player’s effectiveness on the field.
Post-Injury Recovery: Players returning from injuries, especially muscle strains or joint issues, should be cautious. Long runs can exacerbate certain injuries, delaying recovery. It’s essential to follow a physiotherapist’s guidance during such times.
Overtraining Syndrome: Soccer training is demanding, and adding excessive long-distance running can push players into overtraining. This can lead to decreased performance, increased injury risk, and symptoms like persistent fatigue, irritability, and sleep disturbances.
Skill Development Sessions: Soccer is a skill-intensive sport. There are times in a training cycle when the emphasis should be on ball control, tactical drills, and position-specific training. Dedicating too much time to long-distance running can detract from these crucial skill-building sessions.
Position-Specific Demands: Not all players have the same role on the pitch. For instance, goalkeepers have different training needs compared to midfielders. While a midfielder might benefit from a mix of endurance and sprint training, a goalkeeper focuses more on agility, reflexes, and short bursts of speed.
