If you have ever belonged to a sports club, you have probably run “laps around the field” at least once. Running laps is often considered a basic way to build endurance before games or at the start of practice. But does it really improve the kind of stamina that allows you to perform effectively during a game?
In this column, we will explain the physiological effects of running laps and how they relate to different sports, based on scientific evidence.

〇What Is Running Laps?

Running laps is an aerobic training exercise performed at a steady pace and is used to build a foundation of overall endurance.
When aerobic exercise is continued, the following changes occur in the muscles:

• The number of mitochondria that produce energy increases (about 1.6×)
• Enzymes involved in energy production become more active (about 2×)
• The body's ability to produce energy using oxygen improves, making it harder for fatigue-causing substances to accumulate

These changes make it easier to generate energy and reduce the accumulation of fatigue-related substances, allowing the body to move longer and more comfortably.
However, these changes are less likely to occur with very light exercise, so it is important to maintain a level of activity that raises your breathing rate.

〇Sports Where Running Laps Is Effective

Aerobic training is particularly effective for sports such as middle- and long-distance running, cross-country, and other endurance sports where athletes move at a steady pace.

• ① Ability to take in oxygen (cardiorespiratory function)
• ② Resistance to fatigue (aerobic capacity)
• ③ Ability to maintain a steady output (muscular endurance)

These abilities strongly influence performance in such sports.
Therefore, running laps at a steady intensity is considered an effective training method.

〇Sports Where Running Laps Is Less Effective

On the other hand, in ball sports such as soccer and basketball, running laps may have more limited effects. These sports are characterized by:

• ① Repeated stop-and-go movements such as sprinting and stopping
• ② Frequent explosive actions (about 150–250 times per game)
• ③ The main cause of fatigue being the depletion of energy (glycogen) in the muscles

Because of these characteristics, athletes still need endurance to keep moving throughout the game, so aerobic training like running laps can still be useful.
However, it is also important to select training methods that are more specific to the sport, position, and individual athlete in order to develop endurance that directly translates to game performance.

〇Does the Fitness Gained from Running Laps Benefit You in the Future?

Even if the direct impact on athletic performance is limited, building physical fitness during youth is considered beneficial for the future.
Research shows that people with higher fitness levels around age 18 tend to have lower risks of mortality, heart disease, and cancer.
Therefore, developing fitness at a young age can be viewed as an important investment in long-term health.

〇Summary

Running laps is not a training method that improves performance in every sport.
However, by understanding the conditions under which it is effective and positioning it appropriately within a training program, it can contribute to better overall training outcomes.

Author
Akira Yamashita, Physical Therapist
Ikejiri-Ohashi Sera Clinic
Supervisor
Dr. Yasushi Sera
Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic