Tuesday, 23 Apr 2024

The Soccer Run – A Fun Training Technique That Will Boost Your Speed

soccer player running

Today, I want to introduce you to a unique running training technique that will not only make you faster but also add some excitement to your speed workouts. It’s called the soccer run, and it draws inspiration from the dynamic movements of soccer players during a game. In this article, you’ll discover the concept behind the soccer run, how to incorporate it into your training, and the benefits it offers.

The Idea Behind the Soccer Run

As someone who has been surrounded by soccer fans in Europe, I’ve observed that soccer players are often underestimated in terms of toughness. However, upon closer examination, I realized that running during a soccer game is not a constant pace effort. Instead, it consists of intense sprints, followed by periods of slow jogging and walking.

To simulate the running patterns of a soccer player, I developed the soccer run, which is a variation of the well-known Fartlek. By incorporating this technique into your training, you can experience the physical demands and challenges that soccer players face on the field.

How to Do a Soccer Run

To perform a soccer run, follow these steps:

Warm up: Begin with a 5-10 minute jog to warm up your muscles and prepare your cardiovascular system.

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Sprint: Sprint as fast as you can for about 20 seconds, mimicking a chase or a quick rush towards the goal.

Walk: Take a one-minute leisurely walk to simulate breaks in the game, such as when the ball goes out of bounds.

Jog: Maintain an easy pace jog for 2-3 minutes to simulate changing positions on the field when you’re not directly involved in a battle.

Repeat: Repeat the previous three steps several times, mixing up the duration and intensity to replicate the unpredictable nature of a soccer match.

Cool down: Conclude your soccer run with a 5-10 minute jog at an easy pace to gradually bring your heart rate down.

The basic structure of the soccer run workout

Remember, the distance covered and the distribution of pace can vary significantly among soccer players due to various factors such as position, playing style, and tactical decisions.

Variations Inspired by Great Players

Just like every player has their unique style, you can personalize your soccer run based on renowned players. Here are some variations inspired by soccer legends:

The “Messi”

The Lionel Messi variation of the soccer run workout

Lionel Messi, known for his efficiency, focuses on short distances covered with bursts of lightning-fast speed. To simulate his playing style, incorporate short and intense sprints into your soccer run.

The “Ronaldo”

The Cristiano Ronaldo variation of the soccer run workout

Cristiano Ronaldo’s versatility requires him to be present all over the pitch, from defense to midfield and the attack. To emulate his style, emphasize longer periods of jogging and mix in sprints and walks.

The “Sergio Ramos”

Sergio Ramos, a defender who contributes offensively, combines running with frequent jumping. Incorporate regular jumps into your soccer run to simulate his movement patterns.

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Benefits of the Soccer Run

The soccer run combines the benefits of high-intensity interval training (HIIT) and Fartlek runs. By integrating this technique into your training routine, you can expect the following benefits:

  • Improved speed and sprinting capabilities
  • Enhanced anaerobic endurance for the final moments of a race
  • Increased variation and excitement in your training routine

The infographic of the soccer run workout

Moreover, the soccer run offers a playful approach to training. Similar to Fartlek runs, there are no strict rules to follow. Enjoy the freedom to run like a soccer player, incorporating walking and even standing still, allowing you to take in your surroundings, capture beautiful views, or snap some memorable pictures.

You can also extend the soccer run by adding a second half after a 15-minute break. However, be prepared to feel the exhaustion that soccer players experience after an intense game.

So, if you’re looking to spice up your training routine and experience the exhilaration of a soccer player’s movements, lace up your shoes and try the soccer run. Share this article with your friends if you find it enjoyable!


Q: What is the soccer run?
A: The soccer run is a training technique that simulates the running patterns of a soccer player during a game. It involves combining intense sprints with periods of slow jogging and walking.

Q: How long should a soccer run be?
A: A typical soccer run workout lasts for about 45 minutes, excluding warm-up and cool-down periods. However, you can adjust the duration based on your fitness level and goals.

Q: Can beginners try the soccer run?
A: Yes, beginners can try the soccer run by adjusting the intensity and duration to match their fitness level. Start slowly and gradually increase the intensity as you become more comfortable.

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The soccer run is a fantastic training technique that brings excitement and variety to your running workouts. By mimicking the movements of soccer players, you’ll not only become a faster runner but also experience the joy of a playful approach to training. So, grab your running shoes and embark on a soccer-inspired adventure. Happy running!