Play an active game and run for every ball to up your distance traveled.
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When you hear of logging miles, you usually think of runners. However, many sports, like tennis, will require you to log some serious miles. While there are other sports with higher averages of distance traveled, tennis will have you covering quite a lot of ground, especially if you keep moving and hustle for balls consistently.
Tennis Running Distance
While soccer and field hockey handily beat tennis in the average running distance department, at 7 miles and 5.6 miles respectively, tennis comes in third at 3 miles, according to TribeSports.com. But considering how small a tennis court is (78 feet by 36 feet), that's a lot of back and forth movement.
More Miles Logged
The average running distance may be 3 miles, but that number is based on the average length of a match (two sets). However, if your match gets lengthy and goes to five sets with a few tiebreaker sets or multiple-deuce games, you could see that mileage number rise significantly. For example, the 2010 Wimbledon first-round match between John Isner and Nicholas Mahut lasted an astounding 11 hours and had them both logging around 6 miles each, per TribeSports.com. On the other hand, if you stay at the baseline and decide not to run the baseline or for those drop shots, your mileage will be well under the average.
Calories Burned in Tennis
For a 160-pound person, an hour of tennis burns an average of 441 calories, according to Healthstatus.com. If you're running for balls, maintaining long rallies and jogging in place between points, tennis is an effective calorie burner.
Running Off the Court
If you're getting winded from running around the court, adding two or three weekly runs to your routine is an effective way to improve your game. You won't tire so easily and you'll still be able to hustle for balls toward the end of the match if you up your cardio capacity through a few added weekly runs.