What Kind Of Running Should Baseball Pitchers Perform?

I received two e-mails this week about running programs for baseball pitchers -- and the types of running I recommend that pitchers do. Here's an article that ran a few months ago on my blog that tackles the question of long-distance running, short-distance sprints and the types of running pitchers should be concerned with.

Coach Ellis,

I run a lot of long distance, at least a mile every day. One of my coaches said that by running after you throw, it helps your arm to drain the fluids that build up after you throw. So, my question is: does long distance running have more benefits than short sprints?

Thanks again,

Patrick Timmerman

It's all a matter of timing. While it's true, an emphasis on long distance running for training is not the very best plan for developing fast-twitch, explosive power and pitching strength, long distance running can be beneficial if performed after a pitching workout to "flush" the system of the lactic acid that builds in your throwing shoulder and arm.

In the Chicago Cubs organization, pitchers performed a weekly sequence of short-, medium-, long-sprints, and ladder agility drills to emphasize quick-feet, proper balance and body alignment. Then, one day a week (for starting pitchers, it was the day after they pitched) we would perform a 20-25 minute distance run to "flush" the system.

So, is long distance running bad for pitchers? No. But it's just a matter of timing. Do it after you pitch, and use shorter sprints and agility drills to prepare for the big game throughout the rest of the week.

Yours in baseball,

Steven Ellis
The Complete Pitcher, Inc.
www.thecompletepitcher.com