Running is an essential training element for wrestlers, because the sport requires high levels of aerobic and anaerobic fitness. Wrestlers also run to control their weight and to build mental toughness during their developmental stage. Coaches disagree somewhat on how much wrestlers should run, but the weekly mileage total in many programs is significant.
In-Season Running
Running is a key component in wrestling practice routines. Long-time coach Rick Sherman, a member of the National Wrestling Hall of Fame, recommends regular 3- to 5-mile runs during the season. In a story for "Wrestling USA" magazine, he noted that his teams always ran before practice and mixed in gym sprints on bad-weather days. Long-time Boston University coach Carl Adams had his teams runs three or four times per week. He used a blend of sprints, distance runs and timed 2 1/2- to 5-mile runs, according to a 2004 article in "BU Bridge".
Off-Season Training
Wrestlers should run between their seasons to sustain and build upon their fitness levels. Former wrestling coach and long-time wrestling official Bill Welker recommends weight training and running on alternate days during the off-season, with Sunday serving as a day of rest. In a column for "Wrestling USA" magazine in 2006, he suggested running four to six miles per day, or 12 to 18 miles per week, as the target distance. He recommends interval training within those distances, with 30-second sprints every two minutes or periodic hill runs mixed into the course. He also suggests an additional 10- to 15-minute cool-down walk.
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Second Sports For Wrestlers
High school wrestlers should also participate in additional sports that promote cardiovascular fitness. Cross country, soccer and the distance events in track and field are good choices. Wrestlers who play football or baseball should augment their work in those sports with addition distance running.
Running and Foot Health
Wrestlers should never wear their wrestling shoes while running distances or sprints. Podiatrist Daniel Jeran, a former collegiate wrestler, notes that these shoes don't provide the proper support for running on hard surfaces. Running with wrestling sneakers can lead to a variety of foot injuries and can also cause ankle and knee pain.
References
- Amateur Wrestler: Cardio Training
- Long Island Wrestling: Wrestling and Running, Change Your Shoes & Save Your Feet
- "Wrestling USA" Magazine; Offseason Activities; Bill Welker; September 2006
- "Wrestling USA" Magazine; Developing Practice Plans; Rick Sherman; September 2006
- "BU Bridge"; BU's Wrestling Coach Lives for the Mat; Amy A. Dean; February 2004
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