Tennis is a game of sharp turns, quick bursts of energy, and endless sprints across the baseline. If you’ve ever played a match (or even watched one), you’ll know how much physical stamina it takes to endure hours on the court. But what’s the secret sauce to maintaining that kind of momentum? Running.
Running on the pavement (or the treadmill) is more than just a way for tennis players to stay fit. It helps them develop the endurance and speed they need to outlast opponents and make those impossible volleys look effortless. And if you’re a budding tennis star—or just someone who wants to ace your fitness game—it’s time to lace up your running shoes.
Why Running is Crucial for Tennis Players
Tennis matches aren’t exactly short strolls in the park. They’re fast-paced marathons disguised as sprints. Running provides players with the endurance to last through grueling five-set matches at the Grand Slam level or even your average weekend practice session.
Running also develops explosive speed, which is vital for quick transitions, dashes to the net, and those heart-stopping recoveries after a wide return.
Here are the key benefits tennis players get from regular running:
- Endurance for long matches and mental focus when fatigue sets in.
- Speed to reach the ball during rapid plays.
- Explosiveness for dynamic movements, like powering into a forehand or sprinting to a drop shot.
- Recovery to bounce back faster between points and matches.
If you’ve never considered mixing running into your tennis training routine, now’s the time.
Types of Running Tennis Players Do
Not all running is created equal. Tennis players don’t just jog aimlessly; they mix up their runs to target specific aspects of their game. Here’s how they do it:
1. Long-Distance Runs for Stamina
Endurance is non-negotiable in tennis—it’s what gets players through those marathon matches (we’re looking at you, Isner vs. Mahut). Long-distance runs, typically 3–5 miles at a steady pace, condition the cardiovascular system. This steady-state cardio builds a solid aerobic foundation, allowing players to maintain high-energy output over long periods without gassing out.
If you’re a weekend warrior who struggles to keep up on court after an hour, try penciling in one or two long-distance runs a week. It could be a game-changer.
2. Sprint Workouts for Explosive Speed
Tennis isn’t about running marathons mid-match; it’s about short, sharp sprints. Think 10 seconds of explosive movement followed by 20–30 seconds of recovery. Sprint workouts, like shuttle runs or interval training, mimic this stop-and-go motion.
For example:
- Run 10-yard sprints at full speed, rest for 30 seconds, and repeat for 10 reps.
- Try interval training by alternating 30 seconds of sprinting and 1 minute of walking for 15 minutes.
These exercises boost anaerobic capacity, helping players generate intense bursts of speed when it matters most—like chasing down a killer cross-court shot.
3. Lateral Running Drills
If there’s one thing tennis players don’t do, it’s run in a straight line. They’re constantly moving sideways (hello, lateral shuffle) to cover the court. Lateral running drills, like side shuffles and crossover steps, improve agility and coordination. Practice these in short bursts for maximum effect.
Bonus tip? Add a cone drill where you make sharp turns to mimic on-court footwork.
How to Incorporate Running into Your Training
If you’re itching to up your tennis game, here’s how to combine running with your current routine:
- Start with Endurance: Incorporate one or two weekly long runs to build baseline fitness.
- Add Speed Workouts: Dedicate another day to interval sprints or shuttle runs.
- Don’t Skip Agility Drills: Reserve one session for lateral shuffles, cone drills, or footwork-focused running.
- Mix It Up: To avoid burnout, keep your runs interesting. Trail runs, Fartlek training, and treadmill intervals are all acceptable options.
Remember, consistency is key, and tracking your progress can help motivate you.
Betting on Tennis? Pay Attention to Fitness!
Now, here’s a spicy nugget for tennis betting enthusiasts. A player’s stamina isn’t just crucial for their performance; it can also provide valuable intel when you’re placing bets. Well-conditioned athletes are likely to outlast their opponents in long matches, especially on demanding surfaces like clay.
For example, players like Rafael Nadal or Dominic Thiem are renowned for their incredible work rates and fitness levels, making them safer picks for lengthy battles. Consider a player’s recent fitness history and conditioning before deciding where to spend your money. Every little edge counts!
Game, Set, Match Your Fitness Goals
Whether you’re gearing up for your next club tournament, placing a bet on the French Open, or simply looking to level up your fitness routine, running is a surefire way to improve your endurance and speed. By combining long-distance runs, sprints, and lateral drills, you’ll dominate the tennis court and boost your overall health.
Now, it’s your turn. Tie up those laces, hit the pavement, and see the difference it makes to your game. After all, a killer serve is great, but being able to chase down that impossible return? That’s what makes you unstoppable.
Scottith Smithorps is the founder of Runners Road To Glory, a platform dedicated to helping runners achieve their goals. His lifelong passion for running began in childhood and evolved into a professional pursuit, competing in marathons and ultra-marathons. Scottith’s expertise spans training, nutrition, injury prevention, and mental resilience. He actively fosters a supportive community for runners of all levels, offering personalized advice and resources. His vision is to make expert knowledge accessible, empowering runners to transform their lives through the sport.
