The Importance of Off-Season Running for Footballers
- Murray Leyland
- Nov 25
- 3 min read
Why switching off completely can cost you next season?
I was just talking to my team about how often players completely switch off from running once the season wraps up. And it’s one of those habits that comes back to bite hard when preseason hits. So, I thought I’d share a few simple but important reasons why off-season running might be the best thing you can do for your body — and your next season.
Why You Should Keep Running in the Off-Season?
You’ve heard the saying “use it or lose it” — and it couldn’t be more accurate when it comes to running fitness.
If your football season finishes in September and you don’t start again until March, that’s nearly six months. Six months without running means losing a lot of your base fitness — endurance, power, and running economy.
And when pre-season starts, your body suddenly has to handle sprinting, decelerating, changing direction, and contact again — all at once. That’s when we see soft tissue injuries skyrocket.
Maintaining a small but steady dose of running through your off-season keeps your body ready to go. It doesn’t mean running every day — it just means keeping your “engine ticking over.”
The Benefits of Off-Season Running
Reduces injury risk – Keeps your muscles, tendons and ligaments strong and conditioned between seasons.
Improves performance – When preseason starts, you’re already fit and ready — not gasping through the first few sessions.
Builds better habits – Staying active in the off-season makes the transition back to full training so much easier.
Think of it like keeping your car battery charged — if you leave it sitting too long, it’s flat when you go to start it.
How to Determine Your Current Fitness?
Before you can improve, you’ve got to know where you’re starting from. That’s where the Cooper Test comes in.
It’s simple:
Warm up for 5–10 minutes.
Set a timer for 12 minutes.
Run as far as you can in that time.
Record your distance.
This distance gives you an estimate of your aerobic capacity (VO₂ max) and a clear baseline to measure progress against.
Get Your FREE Personalised Running Program
We’ve built a free running program generator that uses your Cooper Test result to create an off-season plan just for you.
It’ll tell you exactly:
How far and how often to run
When to rest
How to build your fitness safely
👉 All you need to do is perform your 12-minute test and enter your result.
Click here to generate your free off-season running plan.
Final thoughts
Off-season running isn’t punishment — it’s preparation. It’s about giving your body the consistency it needs so you’re not playing catch-up (or sidelined) when the season kicks off again.
Start small, stay consistent, and your future self will thank you when preseason feels easier, faster, and stronger.
Ready to Run Into Next Season Instead of Surviving It?
If you’re sick of starting from scratch each year, struggling through the first few sessions, or feeling your body isn’t quite prepared for the demands of football, you’re not alone — and you don’t have to keep repeating the cycle. A well-crafted off-season running plan changes everything.
Click the button below and get your customised running program — clear, simple, and designed to keep your engine ticking without burning you out.
You’re capable of so much more than just “getting through” preseason — and we’re here to help you show it.
Your Personal Best, Our Priority.
Murray Leyland
Director, Thornton Physiotherapy
🎥 If you skipped past the video earlier, no stress — the full Off-Season Running Guide is right here.
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