Ask The Experts: Stefan Feth, No: 67
Butterfly Table Tennis Question and Answer
Blade: Ryu Seung Min Max
Forehand Rubber: Tenergy 05
I want to ask about fitness. is running necessary for table tennis? If yes, then how much kilometers in a day for professional player?
Please also suggest other exercises for improving fitness and footwork professionally.
Answer: Hi Zahid,
Thanks for your very good question.
Yes, running is absolutely necessary for table tennis players. I recommend 2-3 times a week medium intensity for at least 40-45 minutes without walking. Besides improving endurance, it will also help make your mental game stronger.
Since nowadays rallies can be more tiring, the pulse can go up quickly and the rest time is very short as the game needs to go on. With this mind, I recommend interval sprints 1-2 times a week.
For example, you could run 15 times from A to B for 10 seconds with 70% intensity and take a 10 second break in between, and run back for another 10 seconds. Once you finished your 15 runs of 10 seconds, take a 2 minute break and do the same 15 runs over again. Before doing these sprints, make sure you warm up with stretching and a low intensity 10-15 minutes jog.
Lastly, it is important to help your overall game to strengthen your core with stomach and back muscles as this part of the body is very critical as well as the strength in your legs.
Hope this helps and I wish you all the best.