The past two weeks, running took a back seat although I am preparing for a half marathon at the end of september. As a tennis coach, I also enjoy playing myself, and summer vacation is the perfect time to make that happen. In the first week, I teamed up with Tom for a doubles tournament in Vorden. We were in a group of three, won both matches, and took home the title — a great start!
The following week was even more special: I played a singles tournament in Borculo, the town where I first picked up a racket at age six. That’s about 38 years ago now… I’m getting older 😉. I played three relatively long matches, won two, and lost one — my first defeat of the season. Still, I finished second in the group, which felt like a solid result.
Balancing Tennis and Running: Recovery First
During tournament weeks, it’s tough to fit in running. I managed two short recovery runs, one with my family, but otherwise chose not to push it. After a match, even at my level, the body needs time to recover — especially after evening matches when your system stays “on” for hours.
One of my biggest challenges is sleep. My nights are often too short, and after a match, falling asleep isn’t easy for me after an evening session of tennis or running. Yet sleep is one of the most critical recovery tools. According to the USTA Sport Science Committee, sleep supports muscle repair, hormonal balance, and mental recovery — all essential for athletes.
Nutrition also plays a key role. I try to eat and drink well after matches: carbs and protein within two hours to replenish energy and support muscle repair. A study published in Nutrients found that most tennis players rely on bananas, water, and sports drinks during matches, and use foam rolling, ice baths, and protein shakes afterward. I’m not convinced about using foam rolling and ice baths. But if it helps for you…
Still, I always feel the need to move. Walking and cycling are great alternatives. And kicking a ball around with my son — movement doesn’t always have to be performance-driven. It’s about joy and connection too.
How Running and Tennis Complement Each Other
Although I didn’t run much during these weeks, I know from experience that running and tennis can strengthen each other. Running builds cardiovascular endurance, which helps me stay sharp during long rallies. Tennis, on the other hand, trains agility, coordination, and explosive movement — all useful for interval running or trail runs. And I know I need to work on those intervals…
Running also improves aerobic capacity and lactate threshold, which are key for sports like tennis and padel that require short bursts of effort followed by recovery. Trail running, in particular, enhances lateral movement and balance — crucial for footwork on the court.
Cross-training with tennis can also help runners avoid overuse injuries. Tennis uses different muscle groups and movement patterns, offering a refreshing break from repetitive running.
Conclusion
Finding the right balance between tennis and running isn’t always easy — especially during busy tournament weeks. But by prioritizing recovery, eating well, and staying active in other ways (like walking, cycling, or kicking a ball with my son), I keep moving — physically and mentally.
