For many athletes - professional and non-professional - running is the first thought when approaching summer athletic training.
"Put miles in your legs", "take a breath", "run at least half an hour every day". These are some of the most common tips. But running so much does not mean training well.
In this article we see how to use the run in the right way during the pre-season, building a solid foundation without compromising your joints, motivation and performance
Why race before the season?
In soccer (but also in padel or basketball), having a good aerobic base means enduring longer, recovering faster between efforts, preventing fatigue injuries and maintaining mental clarity in the final minutes.
But the goal of the pre-season race is not to become a marathon runner.
It is to increase the body’s ability to work under stress. And do so without overloading tendons, back or knees.
The 3 most common mistakes in pre-season running
1. Running too much and too early
After a period of pause, many athletes start shooting 10 km per day. This leads to inflammation, pain and loss of performance after just one week.
2. Ignore the type of soil
Hard asphalt, unsuitable shoes, incorrect support: they are a dangerous combination for those who are not used to running regularly.
3. Use the "random" ride
Without goals, without progression, without listening to the body. An impromptu workout is often counterproductive.
How to structure your running schedule in pre-season
Here is a simple but effective proposal for the first 3 weeks:
Week 1:
- 2 exits from 20' in Z2 (very quiet rhythm)
- 1 long walk or uphill work
Week 2:
- 2 exits of 25-30' + mobility exercises
- 1 progressive 15' flat + 10' medium + 5' strong
Week 3:
- 1 40' long run slow
- 1 fartlek session (rhythm changes)
- 1 circuit strength + short sprints
The goal is not only "run more", but build a strong and functional structure to the type of sport you will practice.
Recommended equipment for runners (even if you play football)
Running is simple, but doing it well requires attention.
- Shoes suitable for your support and surface
- SOXPro grip socks to prevent slipping and internal friction
- GEARXPro Recovery to improve post-race recovery
Every element that reduces muscle and joint stress will allow you to train with more continuity and less risk.
In conclusion: fewer kilometres, more method
The race in pre-season is not an end, but a means.
Done with judgment, it will help you to better face training, matches and decisive moments.
Badly done, it will only bring you inflammations and frustration.
The key? Listen to the body, work with progression and use the right protections to avoid unnecessary injuries.
