Why Runners Are Using Tennis Balls to Slow Down Easy Runs

How many times have you started off on a recovery run or an easy run, only to find your pace progressing unconsciously so that ten or fifteen minutes in, you suddenly realize you’re approaching your race pace?

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

If you tend to turn your brain off on runs and struggle to maintain a zone 2 pace, there’s a simple trick that could transform your slow runs—and all you’ll need is a tennis ball.

What is the tennis ball method?

The tennis ball foot massage is a technique that can help runners manage plantar fasciitis 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.

The method popped up on social media back in 2022, when the ultrarunner Hellah Sidibe shared an Instagram Reel showing himself running along a residential street while bouncing a tennis ball on the ground. “I met a woman named Helen 4 years ago in Puerto Rico when I saw her running and dribbling a tennis ball,” he wrote in the caption. “After 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.” He was training for the 100-mile Leadville Trail race at the time, and about a month later, he completed it with a time of 27:44:09.

But lately, it’s become a full-on trend, with runners posting their tennis ball method runs all across Instagram and —and sharing about the beneficial results.

What are the benefits?

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.

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’t stray too far while it’s airborne.

It prevents boredom. Many runners find themselves quickly losing interest and getting bored on easier runs that don’t 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.

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