USA Hockey Adult Hockey

It is said that a soccer player might run as far as seven miles during the course of a 90-minute match, so it makes sense that players in that sport train in the offseason by running.

When it comes to hockey, however, there is an actual debate to be had: should an adult trying to stay in shape for hockey do so by running?

We checked in with a few different trainers to see what they have to say:

No Easy Answer

“It’s one of those really cool ‘it depends’ answers,” said Brian Sipotz, founder and strength coach at Advantage Strength & Conditioning. “It depends on whether you’ve had success with running in the past. But it is preferred. Anytime you get on an exercise bike or elliptical or anything that dictates what your feet are going to do, you don’t get as much out of that as you will when you are running.”

In other words, if you can handle running, it’s really the best thing for you in terms of a pure conditioning workout. That said, not all body types are created the same – and not all positions on the ice require the same type of workout.

“I think the question of whether hockey players should run depends a little on what position you’re referring to and what type of running you’re doing,” said Kevin Neeld, director of performance at Endeavor Sports Performance and the strength and conditioning coach for the USA Hockey Women's National Team: “Forwards are going to cover the most ground on the ice. Goalies are going to move really explosively or really not at all.”

If You’re Going to Do It, Do It Right

All three trainers we spoke with were consistent with this message: if you are going to use running as a training method, you’re much better off doing quick bursts and recoveries rather than long, consistent jogs at one speed.

“You want to be more explosive, doing sprint work and recovery work,” said Doug Crashley, who develops elite hockey players at Crash Conditioning.

Neeld agrees. He says he typically does train players using various running drills, all of which have similar intentions. He gave this as an example:

“The intent is developing the aerobic system or a little more on the recovery side,” Neeld said. “We’ll do more tempo runs – at about an 80-percent pace, but not sprinting. We would do that for somewhere around 15 seconds, then have them take a minute off between rounds, and we might accumulate as many as 24 of those in a training session.”

Sipotz, too, will train hockey players using shuttle runs and other change-of-direction drills that simulate hockey movements. But some of the more basic advice is very similar to what the other trainers say.

“What we traditionally do for people who tolerate running well is start a 12-week conditioning phase with tempo runs,” he says. “They run the length of a soccer field, walk for rest, then run again, at whatever intensity they can tolerate. We usually say about 80 percent.”

Pay Attention to Your Body

All that said, there are many ways to train, Sipotz says. While he eschews exercise bikes because he doesn’t want clients who have been sitting all day at work to sit while they exercise, stride boards can simulate skating while getting heart rates up, while circuit training is a great cardio workout, he adds.

“I think hockey players are notoriously bad-looking runners, but for the most part they’re athletes and they’re going to compensate and get through it,” Sipotz said. “But since it’s not their main mode of transportation within the sport, there are other ways. If you don’t tolerate running well, it’s not going to be your number-one thing. If you’re breaking yourself down while trying to stay in shape, you need a new method.”

Crashley echoes the sentiments about avoiding injury. After all, cardio options become more limited (or in extreme cases non-existent) if you’re hurt.

“I don’t think a high volume of running is a great idea for people who aren’t great runners. The repetitions are going to cause hip, knee, back, ankle issues,” Crashley said. “You typically don’t see hockey players running very efficiently with their body types. They tend to be bigger on the bottom end, so you have to be careful.”