"Should my child be doing long distance running?"

If your child gets tired easily, fades late in games, or seems to run out of energy quicker than teammates, it’s totally normal to think:

“Maybe they need to do more long distance running?”

A lot of coaches suggest this too.

But for footballers, long slow runs are actually one of the least effective ways to improve match stamina.

Here’s why, and what will get far better results.

1. What long distance running actually trains

Long steady runs mainly condition the aerobic energy system.

This system is important for football because it helps players recover between sprints, maintain their work rate during slower phases, and stay active for the full game.

So yes, the aerobic system matters…but long distance running is a very inefficient way of building it.

And more importantly, it doesn’t develop the qualities football really demands.

2. Football stamina is nothing like endurance running

A football match isn’t one steady effort.

It’s unpredictable, explosive, and constantly changing pace.

Players sprint, stop, accelerate, decelerate, turn, jog, walk, react, then sprint again.

No long run can replicate this.

So when a young player does too much long distance running, they’re teaching their body to move slowly and conserve energy.

Their muscles adapt for low intensity endurance, not for explosiveness.

That’s why players who do lots of long runs often still fade in the second half, struggle with repeated sprints, feel heavy in their legs, and lose sharpness in their movements.

They’re fit for distance, not fit for football.

3. Slow running can even make players slower

This is the part most parents never hear.

Repeated slow runs cause the body to prioritise efficiency over speed.

Muscle fibres fire more slowly, explosiveness reduces, and the legs often feel drained afterwards.

So even though long runs feel tough, they don’t build the type of fitness football relies on - and can actually work against your child’s speed and power.

4. Football-specific conditioning trains the aerobic system more effectively

Most parents think sprint-based training only targets high intensity work, but it also builds the aerobic system, and does it far better.

When players perform short, sharp bursts followed by controlled periods of rest, their aerobic system works hard to recover between efforts.

This is exactly how stamina works in a match.

So with the right intervals, sprint work, turning drills, and acceleration training, a player improves:

- High intensity fitness

- Aerobic recovery

- Speed and explosiveness

- Agility and movement quality

...All at the same time.

It’s simply a more efficient and more football-specific way to condition the exact systems they use in matches.

5. Long runs don’t prepare the body for football’s physical demands

Football punishes the body in ways straight-line running never will.

Players constantly have to absorb and redirect force.

They decelerate hard, change direction, twist, pivot, react, hold off opponents, and manage awkward landings.

This places stress on joints, muscles, and stabilisers from every angle.

Long distance running only trains one pattern: the same straight-line stride repeated again and again.

It doesn’t condition the ankles, knees, hips, glutes, or stabilising muscles to cope with football’s unpredictable forces.

That’s why kids who rely on long runs often end up with tight hip flexors, knee pain, sore ankles, shin splints, or hamstring issues.

The body hasn’t been trained for the demands of the sport, only for the demands of running smoothly in a straight line.

6. Multidirectional conditioning builds real injury resilience

When players train with football-specific movements (accelerating, braking, turning, cutting, balancing, and resisting pressure) they build strength and stability in all the areas that protect them during matches.

Their joints become more robust, their muscles handle force better, and their whole body becomes more resilient.

This is how players reduce injuries while improving fitness.

It’s the complete opposite of the repetitive pounding of long runs.

So should your child be doing long distance running?

If they enjoy it as a bit of general fitness, that’s absolutely fine.

But if the goal is to build football-specific stamina, better match fitness, sharper speed, stronger second halves, and greater injury resilience…

Long slow runs simply aren’t the answer.

Footballers need explosive conditioning, not marathon conditioning - and when they train this way, the difference shows up quickly.

James

Matchfit Football

P.S. When you're ready, here's 3 ways I can help:

1. The Elite Football Athlete Programme

If you want your child to build real football stamina (the kind that shows up in the second half and in every game-changing moment), the Elite Football Athlete Programme includes the exact sprint, conditioning, strength and multidirectional training that develops it quickly.

2. Youth Footballer Recipe Book

Removes all the guesswork surrounding what to feed a youth footballer for both football performance and general health.

3. PHYSICAL Copy of The Football Fitness Bible book

If you haven't grabbed the paperback or hardback copy of the book yet, you can get it on Amazon by clicking the link above.