Why do pitchers run long distance?

This set of articles will be a three part series, talking about long distance running, the lactic acid debate and why you feel sore after pitching.

Time and time again, coaches tell their pitchers to “go run poles” after pitching, or to condition with a two-mile run. These "runs" have been thought to build stronger legs and increase pitching endurance, so pitchers can pitch deeper into games. These are aerobic endurance exercises, which do not correlate to pitching endurance. Pitching is an anaerobic movement. Therefore, training should be centered around improving speed and power.  To build strength and pitch deeper into games, strength training is a must!

Baseball is an anaerobic sport. There are a lot of start and stop movements, so these athletes rely heavily on the anaerobic energy system. In order to increase on-field performance, you must train the anaerobic (ATP/CP) system, which is high power and short duration. When you run long distance for an extended amount of time, you are training the aerobic (oxidative) system, which is not optimal for baseball players. Athletes need to train at the level their sport demands of them. When running long distances, the body paces itself, so the individual does not burnout, therefore not exuding 100% effort. Pitching and hitting are explosive movements that require 100% effort to compete. When long distance running is a main component of a conditioning program for baseball players, they lose power and explosiveness, which is counterproductive to baseball. To improve anaerobic endurance and overall strength they need to sprint and strength train.

At Baseball Specific Training, we make it our mission to transfer weight room performance to on-field performance. The best way to do this is by emulating baseball movements. In order to increase pitching endurance, we train at the same force production and rest time that one would see in a game situation. On average, the time between pitches is around 25 seconds. An example of what a pitcher can do to improve their anaerobic endurance would be sprint training. The distance will vary depending on age and fitness level, then the athlete will rest for about 25 seconds, and continue with their sprint session. The short sprints will replicate the pitch thrown, and the rest between sprints will replicate the time between pitches. This is one training method we use for our pitchers to increase not only anaerobic endurance, but overall performance.

Training the anaerobic energy system is needed to perform at the highest level. It increases power production needed to maintain and increase velocity, as well as pitch deeper into games.

Comment below what your favorite exercises are to increase anaerobic endurance.

-Adam Landecker