Both long-distance and short-distance running are extremely important for badminton players. Many of us don’t like spending time running (conditioning, right?) but it’s crucial that you work in different types of running routines into your training sessions. Let’s take a look at why both of these are so important.
Long Distance Runs
Badminton is played best of 3 games to 21 points. Some of these matches can go on for over 1 hour and 30 minutes where each player travels several miles over a small court (especially in singles). Just take a look at the longest singles rally of all time and see how long and exhausting this sport could be!
Because of how long each rally could be and how long the whole match ends up being, badminton players need endurance. They need to be able to play each rally at a consistent quality. They need to stay fresh throughout the whole match and still have energy left when they reach the crucial points of the 3rd game.
Long distance runs can help badminton players improve their long-term cardio endurance, muscle endurance of the legs, and overall fitness level to keep the prepared for the long matches. Particularly for singles players, long-distance runs are a must and should be integrated into every badminton player’s training routines.
Short Distance Runs
Although badminton can have long rallies and a long overall match time, these individual points are still played in quick bursts of speed. Every single rally involves high paced shots and quick reaction times from each player. To do this, you need to know how to utilize explosive speed and keep up with your opponent’s pace.
There are a few types of short distance runs that you can try:
- Sprints – these are extremely short distance full-out runs. Aim to use and train 100% of your speed while doing sprints. Check out this post for more details on sprints!
- Interval Running – this is a mix of both long-distance and sprinting. You will run fast for an interval (i.e 1 minute) and then jog for an interval of your choosing!
- 80% runs – run a short-medium distance at 80% of your max speed. For example, you can run 400 – 800meters rather than a 100meter full sprint
Running is hard, but it works
Most players don’t like conditioning at all (me included) but it’s vital for every badminton player. Running is a great form of conditioning that translates directly onto the court and both long-distance and short-distance runs are perfect ways to hone your on-court conditioning.
If you are interested in checking out more training exercises for badminton, be sure to check out our YouTube channel or subscribe to our mailing list for more in-depth exercises and behind the scenes tips!