Does Running Help Your Tennis?

If you are running to improve your tennis game, especially your endurance, there are far more effective options for you to consider.

In short, running distances over one mile does not transfer to tennis, a sport consisting of short bursts of explosive energy. Even major sports like football, soccer, basketball, and combat sports are cutting long-distance running in favor of higher-speed intervals.

If I give you the impression that I’m anti-running, let me be clear. There’s no form of exercise I’m against. My golden rule is, if it is safe for you and you enjoy it, do it. Exercise is something you must enjoy if you want to stick with it forever.

But if you are running because you think it will help your tennis, please read on.

Adverse Effects of Running

  • Hard on the joints, especially the knees and spine
  • Can reduce explosiveness
  • Can reduce muscle mass and overall strength
  • Uses a very limited range of motion

Benefits of Running

  • Cardiovascular health
  • Mental health (stress, anxiety, depression, sleep, clarity, focus)
  • Aerobic endurance (not the kind needed for tennis)

I know there are many more benefits of running, but those are the dominant ones. Other benefits not listed are minor and arguable.

Energy Demands

Since your ability to last longer in tennis is about energy, let’s discuss energy. Your body has three energy systems:

  1. ATP/CP: Lasts 0-10 seconds
  2. Glycolysis: Lasts 10 seconds to 2 minutes
  3. Oxidative: Lasts 2 minutes to hours

According to NASM (National Academy of Sports Medicine), here’s a comparison of how much tennis, running, and sprinting use these energy systems.

Tennis

  1. ATP/CP: 70%
  2. Glycolysis: 20%
  3. Oxidative: 10%

Running

  1. ATP/CP: 10%
  2. Glycolysis: 20%
  3. Oxidative: 70%

Notice that tennis and running are precisely the inverse.

Sprinting

  1. ATP/CP: 90%
  2. Glycolysis: 10%
  3. Oxidative: 0%

How to Train Endurance for Tennis

The real test of endurance for tennis, or more appropriately, stamina, is how long can you sustain high-intensity intervals. In other words, because tennis demands the most from ATP/CP, that’s the primary system you want to train.

And here’s how I train this:

  • Sprint Intervals
  • Jump Rope (an essential tool of fighters, often the best conditioned athletes)
  • Versaclimber or Stairclimber Intervals
  • Airbike Intervals
  • Rowing Intervals
  • Run your fastest 1/4 mile, 1/2 mile, or 1 mile
  • Agility Ladders (if you are skilled enough)