An in-season running program for pitchers

A reader asks -- 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? P.T.

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

In the Chicago Cubs organization, pitchers performed a weekly schedule of short-, medium-, and long-sprints, and 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 to 25 minute distance run to "flush" the system.

So is long distance running bad for pitchers? Not necessarily. But it's a matter of timing. Do it after you pitch, once a week, and use shorter sprints and agility drills to prepare for the big game throughout the rest of the week.