What is the right time, amount, distance, and effert as far as running after pitching-- I know it is supposed to break up lactic acid build-up. Could I get some advice--pros-cons. Thanks

I'm not convinced this is something that HAS to be done. There is information out there that says there is no lactic acid build up from pitching.

That being said, our HS team had the pitchers run/jog 10 "poles" after a pitching outing. At home games they did it immediately following the game. Away games, they did it the next day at practice or before the game. Looked to me like they were more jogging than running. Probably just enough to get the blood flowing.

I figure it can't hurt. Worst case scenario, they are getting in better shape.

When we were trying to build up pitch count (pre-season and fall season) I would have pitchers run sprints after they got done throwing, would trick the legs into thinking they were throwing more, when we were in season, we wouldn't run after an outing, we would get stretched out by a trainer and iced down and run and lift the next day. I good 40 minute run at 65% of your sprint would be a good pace in my mind.

It does not have to be done right after the game, but a nice 2-3 mile jog within a couple of hours after the game is fine. Easy pace just enough to get a sweat going. A stationary bike works also, 30-45 minutes.

After games he starts, my son comes home, changes into his running gear and goes out for a 3ish mile jog. (2-4 depending on how he feels) Showers and then at the end goes 2 minutes COLD H2O only. You will be amazed how good you feel....once the screaming stops from the cold part.

The running gets the blood flowing in the arm because you are pumping the arms. That helps it heal quicker.

Good point about a cold or at least cool shower because a warm shower can add to inflammation. Warm shower always felt good though.

In high school my son almost always ran poles after the game. Don't remember how many, at least several to a dozen. In college he is doing sprints. This goes along with an article I read in a college baseball publication that distance running does not help develop the explosive muscles needed for performance on the mound. The theory along these lines says that the action of pitching and fielding the position requires short bursts from the legs and other muscles of the body. Long distance running is contrary to developing this explosive energy. Think about it a little and it starts to make since.

As far as how many/far; I would say that is probably different for the level you are playing at. 12u to 16u will change. Above that should be pretty consistant. Younger players should be good between 10 to 20 sprints that should vary from 40 to 80 yards depending on how much mound action occured. Over 16 I would say 15 to 25 sprints from 60 to 100 yards. In any event IMHO, working up a good sweat and mixing in poles and a little distance running right after the game is a good thing.

Don’t shot the messenger on this one. I always thought long distance running was the right thing to do after pitching. But I believe there is some changes occuring in this line of thinking/ training.

AL MA 08

I feel that 40-60 yards is to long of sprints, remember pitching is a short burst, so we always did shorter sprints (20-30) as long as they explode off the line and coast through the end, that is why I always set it up to 30 yards, would get 20 good hard yards of sprints than slow down over the last 10.

Any running is good running in my mind, day after the reason I did a long run was it work out soreness and helped recover quickly as somebody else pointed out

I believe he got the answer he was looking for.

Don't confuse sprinting to develop explosive strength with running to promote healing after pitching.

In general long distance running is not beneficial for baseball other than to develop some basic stamina. In this case it is to get blood flowing to damaged muscle tissue. I would not expect pitchers to be out sprinting after pitching because of fatigue and part of sprint training is technique development. When you are doing sprints you also need to recover before you start again otherwise you are developing poor technique. I am not an expert in this is what has been taught to my son by a sprint coach.

I am not the expert here either. I just know my son is not running the distance he did in high school. They mix it up a bit and still do poles and light sprints after pitching.

BOF, you are correct. I was not distingushing very well between conditioning and healing.

Thanks

i dont advise running at all after actually pitching. if you do you further break down the muscle fibers in your leg causing your body to focus more attention on the healing process to your legs, giving the arm minimal help. wait till the next day and do sprints so you can work on explosive movements, this definitely gets your heart rate up and blood pumping plenty to heal the arm just as good if not better than running miles and miles.

bakstop:

In all due respect most professional trainers want their pitchers to get some kind of aerobic activity in after pitching to promote healing in the arm/shoulder area. The amount of break down in the legs is minor compared to the wear and tear on the throwing muscles.

I agree with AL MA that more and more sprint conditioning is becoming the norm in HS and College training programs.

BOF is correct. Running after pitching is not anything more than flushing the system.
The sprints and LD running are for speed and endurance, Two seperate issues all together.
Post pitching slow jogging is not supposed to work the muscles and if you are in shape a slow jog won't cause any stress. Too many people get this confused.
Watch ML pitchers who retire into the duggout and go directly to the excercise bikes and training room which house excercise equipment and all the things they need for the trainer to work on them. They ride excercise bikes instead of jogging.

How about pregame running? I have noticed several MLB pitchers jogging before the game. A college coach told my son to stretch and jog before throwing his pen before games. Also, he does not "ice" his arm/shoulder but he does run poles after the game (usually 12 to 15 poles) and does his sprints (20 yd sprint, 10 yd slow down) the next two days. It seems to be working for him.

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In this case it is to get blood flowing to damaged muscle tissue.

Running will not increase the blood flow to the arms very much. Our bodies are great at adapting to sending oxygenated blood to where it is needed. If one is running, their legs need more blood than their arms.

As far as lactic acid goes, it isn't likely that much is built up due to pitching. Everybody produces lactic acid all the time even just sitting here. Pitching is not going to significantly increase lactic acid production. Also, lactic acid is NOT bad!

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Originally posted by CADad:
The running gets the blood flowing in the arm because you are pumping the arms. That helps it heal quicker.

Good point about a cold or at least cool shower because a warm shower can add to inflammation. Warm shower always felt good though.

First, there is already blood flowing in the arm, you just pitched and used all the muscles in the region.

Second, warm water can add to the inflammation because it brings more BLOOD to the area. This makes the idea of running make no sense.

You want to stop the inflammatory process after pitching, that is done with ice and rest. Not more exercise or heat.

Remember, inflammation is a chemical process and ice slows it down.

Gameth--So you are saying no running after pitching--and only ice arm?
Do you beleive any pitcher at any age should ice or only from a certain age on?
My boy is 15 and has never done really anything after pitching and has never had a sore arm (knock on wood). He has a very natural throwing motion, throws 2-4 seam fb, curve and changeup, but uses the fb most as he has alot of mvt. and good velocity for his age. Should he ice?

Lactic acid is not bad and no one said it was. Stenous work increases lactic acid . The stifness in your body is what occurs when lactic acid builds up. Flishing it helps eliminate stiffnes from strenuous working of the muscles. You don't have to run but it is better if you do. My son only jogged if he worked hard. Approx 4 innings depending on how hard he had to work.
I am not sure why people argue this issue when pros do it under the guidance of their trainers. You are not trying to increase the flow but maintian the flow instead of letting your body cool down with thye LA build up due to muscle hard work and remain inyour body at a high level which will make you stiff and achey.

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I am not sure why people argue this issue when pros do it under the guidance of their trainers.

The pros don't do long distances like you see a lot of high school teams doing. I've spoken with an athletic trainer from the Angels organization.

As far as ice, Baseball Dad 46, I see no reason to ice UNLESS there is swelling or pain.

Many pitchers run and ice after a game because that's what they have always done. Pitchers are the most superstitious people I've ever met in my life. Just remember-- it's bad luck to be superstitious

Every pitcher runs LD, sprints and post game. Even the fat ones.
Our local MiLB teams ran their pitchers including the ones who were on rehab. I'm not sure wher4e you get your info but I watched them run for almost 10 years. No superstition involved.

Interesting to note: our Dominican pitchers run before the game---they stretch, run and then throw