If you want to run out games of footy properly—not just survive them, but still be effective late in the fourth quarter—then endurance has to be a priority. And not the old-school “just run more laps” approach, either. Real endurance is built through smart, varied training that develops your engine while keeping your body robust enough to handle the demands of the game.

Over the years, both as an athlete and a coach, I’ve learned that some of the best endurance gains don’t always come from the most obvious places.

One of the biggest surprises for me early on was swimming.

Before I was heavily focused on running and field sports, I spent a lot of time in the pool. At the time, I didn’t realise just how powerful that work would be for my aerobic base. Swimming pushed my heart and lungs hard, but without the impact you get from running. It built cardiovascular capacity, breathing control, and general fitness in a way that transferred really well once I moved back onto land-based training.

That experience shaped how I think about conditioning now. Sometimes the best results come from taking a slightly different path—especially when it allows you to train harder or more consistently without breaking down.

So, what actually works when it comes to building endurance for football?

1. Long, Slow Distance Running. First, you need some form of aerobic base work. Long, slower runs still have their place. They help develop the engine, improve recovery between efforts, and build the mental resilience needed to keep moving when fatigue sets in. This doesn’t mean mindless kilometres every day, but well-planned sessions that support the rest of your training.
   
   
2. Cross Training. Second, cross-training can be a huge asset. Swimming, cycling, rowing—these all allow you to push your aerobic system without the constant pounding on your joints. For players who struggle with niggles, or during heavier training phases, this can be a game changer.
   
   
3. Heart Rate Monitoring. Heart rate monitoring is another simple but powerful tool. It helps keep easy sessions easy and hard sessions honest. Too many players sit in the middle all the time, which is a fast way to stall progress or get injured. Knowing your zones lets you train with intent instead of guessing.
   
   
4. Strength Training. Strength training also plays a bigger role in endurance than most people realise. Strong calves, ankles, hips, and hamstrings mean you move more efficiently, waste less energy, and are more resilient late in games. Strength doesn’t slow you down—it supports everything you do on the field.

The big takeaway is this: endurance isn’t built through one method alone. It’s the result of stacking smart training over time—running, strength work, conditioning, and sometimes doing things that don’t look very “footy-specific” on the surface but pay off when it counts.

I spoke more about this exact topic on this episode of The Women’s Footy Podcast, but the message is simple: be open to different tools, train with purpose, and think long-term.

If you’re serious about your football, ask yourself—what’s one thing you could add or adjust in your training that might quietly lift your endurance without burning you out?

Drop your thoughts or experiences in the comments.