Is Running Good For Bjj

As a BJJ practitioner myself, I know the importance of conditioning and overall physical fitness in this martial art. One question that often arises is whether running is beneficial for BJJ practitioners. Let’s delve into the topic and explore the potential benefits of incorporating running into a BJJ training regimen.

Benefits of Running for BJJ

Running can be an excellent complementary exercise for BJJ. It improves cardiovascular endurance, which is crucial for sustaining energy levels throughout BJJ training sessions and competitions. Endurance is key in BJJ, especially during prolonged sparring sessions where maintaining stamina is essential.

In addition to cardiovascular benefits, running also helps to build leg strength and endurance. Strong, resilient legs are advantageous in BJJ, as they contribute to maintaining stability, executing takedowns, and withstanding the physical demands of grappling.

Furthermore, running can be a great way to clear the mind and reduce stress. The mental fortitude developed through running can positively impact one’s performance in BJJ, fostering a calm and focused mindset during training and competition.

Considerations for BJJ Practitioners

While running can offer various benefits for BJJ practitioners, it’s important to approach it strategically. Running excessively without proper recovery can lead to overtraining and potential injuries, which can hinder BJJ performance. It’s essential to strike a balance and integrate running sensibly into your training routine.

Moreover, the type of running can also make a difference. High-intensity interval training (HIIT) can be particularly beneficial for BJJ practitioners, as it simulates the intense bursts of energy required during sparring.

Running and Injury Prevention

When done correctly, running can contribute to injury prevention in BJJ. It enhances overall physical conditioning, which can help in avoiding common BJJ-related injuries. Additionally, running helps to strengthen the muscles and ligaments around the knees and ankles, potentially reducing the risk of strains or sprains during BJJ training.

Personal Experience

From my personal experience, integrating running into my BJJ training has been advantageous. It has improved my cardiovascular endurance, allowed me to maintain a healthy weight, and enhanced my overall energy levels during BJJ sessions. However, I emphasize the necessity of listening to my body and ensuring proper recovery between runs and BJJ training.


In conclusion, running can indeed be beneficial for BJJ practitioners, offering advantages such as improved cardiovascular endurance, leg strength, and mental resilience. However, it’s essential to approach running sensibly, considering factors such as recovery, intensity, and potential injury prevention. When integrated thoughtfully, running can complement and enhance one’s performance in BJJ.