{"id":41982,"date":"2026-07-20T21:53:14","date_gmt":"2026-07-20T21:53:14","guid":{"rendered":"https:\/\/www.europesays.com\/tennis\/41982\/"},"modified":"2026-07-20T21:53:14","modified_gmt":"2026-07-20T21:53:14","slug":"why-runners-are-using-tennis-balls-to-slow-down-easy-runs","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/tennis\/41982\/","title":{"rendered":"Why Runners Are Using Tennis Balls to Slow Down Easy Runs"},"content":{"rendered":"

How many times have you started off on a recovery run<\/a> or an easy run, only to find your pace progressing unconsciously so that ten or fifteen minutes in, you suddenly realize you\u2019re approaching your race pace?<\/p>\n

As good as it can feel to run faster in the moment, incorporating slower runs<\/a> into your training can support aerobic development and recovery, helping you handle more training over time.<\/p>\n

If you tend to turn your brain off on runs and struggle to maintain a zone 2<\/a> pace, there\u2019s a simple trick that could transform your slow runs\u2014and all you\u2019ll need is a tennis ball.<\/p>\n

What is the tennis ball method?<\/p>\n

The tennis ball foot massage is a technique that can help runners manage plantar fasciitis<\/a> and other foot pain issues, and athletes of all stripes have incorporated tennis balls into sprinting drills, hand-eye coordination practice, and more. But it turns out they can be an excellent assistant for low-intensity workouts, too. All you have to do is bounce a tennis ball along as you run. Some runners also incorporate a variety of moves, like tossing the ball back and forth or up in the air and catching it again.<\/p>\n

The method popped up on social media back in 2022, when the ultrarunner Hellah Sidibe<\/a> shared an Instagram Reel<\/a> showing himself running along a residential street while bouncing a tennis ball on the ground. \u201cI met a woman named Helen 4 years ago in Puerto Rico when I saw her running and dribbling a tennis ball,\u201d he wrote in the caption. \u201cAfter seeing her out a couple of times I finally got to ask her about it and she said she runs with it often because it keeps her mind busy.\u201d He was training for the 100-mile Leadville Trail race at the time, and about a month later, he completed it<\/a> with a time of 27:44:09.<\/p>\n

But lately, it\u2019s become a full-on trend, with runners posting their tennis ball method runs all across Instagram<\/a> and TikTok<\/a>\u2014and sharing about the beneficial results.<\/p>\n

What are the benefits?<\/p>\n

Runners are loving the tennis ball method, with some saying it has fully revolutionized their zone 2 runs. The simple act of dribbling and tossing around a tennis ball, it turns out, can help your running in several ways.<\/p>\n

It slows you down. For runners who struggle to maintain an easy or recovery pace, the necessity of catching the tennis ball forces you to reduce your speed so you don\u2019t stray too far while it\u2019s airborne.<\/p>\n

It prevents boredom. Many runners find themselves quickly losing interest and getting bored on easier runs that don\u2019t present an immediate speed or endurance challenge to overcome. The focus required to avoid losing the tennis ball can help you enjoy the slower runs that might otherwise feel like a slog.<\/p>\n

It keeps you cognitively engaged. Relatedly, as Australian health coach Ellice De Giovanni explained in a reel about the method, bringing a tennis ball along on her four-mile run made it feel fun and helped her form, mobility, and power.<\/p>\n

\"Headshot<\/p>\n

Katja Vuji\u0107 is a freelance writer based in Brooklyn whose work has appeared in Runner\u2019s World, The Cut, Allure, Architectural Digest, The Boston Globe Magazine, and more. You can find more of her work on her website<\/a>. <\/p>\n