What Kind of Running Should a Wrestler Do?

An amateur wrestling match can last up to six minutes. If you think this doesn't sound like a lot of time, then give this highly intense sport a try and you might change your mind. In wrestling, you need to attempt to control your opponent while preventing him from doing the same to you. Moves include joint locks, takedowns, throws and pins. To endure this type of physical activity for six minutes, you need to be in peak cardiovascular shape. You should perform both aerobic and anaerobic endurance running to get into wrestling shape.

  1. Running Shoes

    • Wrestlers, particularly high school wrestlers, sometimes make the mistake of running indoor in their wrestling shoes, which have no shock absorption capabilities. The Long Island Wrestling Association points out the importance of wearing actual running shoes or cross-training shoes. The association's website says that running in wrestling shoes on hard surfaces can lead to foot, ankle and knee pain. In rare cases, improper running footwear can also lead to stress fractures. Choose a comfortable, supportive pair of shoes before beginning your running program.

    Aerobic Endurance Running

    • Aerobic exercise is any activity that keeps your heart at 60 to 65 percent of your maximum heart rate for more than 30 minutes. Aerobic training strengthens your heart and moves greater volumes of oxygenated blood to your body. As a result, your muscles have more endurance because they don't run out of oxygen as quickly. This type of muscular endurance helps a wrestler successfully complete an entire match. Aerobic activity also helps a wrestler keeps his weight down. To complete aerobic endurance running, go for a low-intensity run for at least 30 minutes on your days off from wrestling. In “The Wrestling Drill Book,” Bill Welker says off-day running “helps to eliminate soreness in the body and rejuvenates one's energy level.”

    Anaerobic Endurance Running

    • A wrestling match consists of repeated bursts of energy. Anaerobic training prepares you for these sudden bursts. Anaerobic endurance is the maximum amount of energy that can be produced during the first 15 to 90 seconds of an explosive effort. Anaerobic training increases the muscles tolerance for lactic acid, which causes muscular fatigue. To improve your anaerobic endurance, perform short sprints on a flat surface or try sprinting up a hill. Running up a hill also strengthens your hips and legs.

    Offseason Running

    • If you wait until the beginning of the wrestling season to get into cardiovascular shape, then you will likely already be one step behind your competitors. Participate in cross-country or other running-related sports during the offseason to stay in shape. Local 5K or 10K races are also possible options. These races can also help satisfy a wrestler's competitive spirit until the season starts again.