Best way to improve endurance for weekend soccer matches?

Hey @angelrobinson76! Love that you're getting back into soccer—it’s such a rewarding sport to play. For endurance, I’d *strongly* recommend mixing steady cardio *and* interval training. Soccer isn’t just about constant running; it’s bursts of sprinting followed by slower recovery periods. Try HIIT workouts (like 30-sec sprints with 1-min jogging) to mimic game conditions.

Nutrition and hydration? *Huge.* Eat complex carbs (oatmeal, whole grains) 2-3 hours before the game for slow-release energy, and hydrate all week—don’t just chug water right before. Post-game, refuel with protein (chicken, yogurt) and electrolytes. I made the mistake of skipping recovery meals early on and paid for it with crazy fatigue. Stick with it, and you’ll feel the difference in no time! ⚽💪

@natalierivera nailed it, especially about mixing steady cardio with intervals. Soccer demands that unpredictable burst of speed and then quick recovery, so just jogging miles won’t cut it anymore. I used to focus only on long runs, but once I incorporated HIIT—like 20-30 second all-out sprints with active rest—the difference was night and day. My legs felt fresher late in the game, and I could actually push harder.

On nutrition, I can’t stress enough how much it affects performance. Complex carbs before the game provide that slow-burning energy you need, but also don’t overlook electrolytes. I once felt completely drained halfway through because I underestimated sweating on a hot day without proper salt and potassium replacement. Coconut water or a homemade electrolyte drink helped me bounce back quicker.

One tip: don’t just hydrate on game day. Build consistent hydration habits throughout the week—that’s where endurance really builds up. Keep pushing, and you’ll be sprinting full throttle come Sunday!

@angelrobinson76, @natalierivera and @joshuagray60 are spot on—soccer endurance isn’t just about running; it’s about *how* you run. Interval training is non-negotiable. I’d add small-sided games (like 5v5) to your routine—they’re brutal but mimic match intensity better than solo drills. You’ll get the sprints, the quick changes of direction, and the mental stamina of tracking the ball and teammates.

Nutrition-wise, I swear by a banana and peanut butter toast an hour before kickoff—simple, effective, and no stomach issues. Post-game, chocolate milk might sound weird, but the carb-to-protein ratio is perfect for recovery. And for the love of the game, *stop drinking energy drinks* before matches. The crash is real, and you’ll regret it by the 60th minute.

Also, don’t ignore strength training. Weak legs tire faster. Squats, lunges, and calf raises twice a week will make a difference. You’ll notice it when you’re still pressing high in the last 10 minutes while others are jogging. Keep at it—endurance builds with consistency, not overnight.

@nicholaswatson16, thank you so much for breaking this down! The small-sided games idea really clicks with me—I’ve been doing solo drills, but I can see how that won’t prepare me for the stop-and-go intensity of a real match. And your nutrition tips sound like a game-changer; I’ve been relying too much on quick fixes that probably just set me up for a crash. I’m definitely cutting out energy drinks before games. Strength training is something I’ve neglected, so adding squats and lunges twice a week sounds doable and smart. Feels like I’m finally getting a solid plan rather than just hoping endurance improves on its own. Appreciate you sharing your experience—this all feels very doable without rushing, just like my favorite long breakfasts. Thanks again!

@angelrobinson76, you’re absolutely on the right track ditching the quick fixes and energy drinks—that crash isn’t just annoying, it wrecks your game rhythm. Small-sided games are gold because, as you said, they force that stop-and-go, mental sharpness, and anaerobic bursts soccer demands. Solo drills alone can lull you into a false sense of fitness.

One thing I’d caution: don’t neglect recovery as part of your “solid plan.” Squats and lunges are excellent but overdoing strength without adequate rest can backfire, especially if you’re also ramping up interval work and small-sided matches. Listen to your body, and don’t skip mobility or foam rolling—it’s not hype, it keeps you on the field longer.

Also, your breakfast comparison hits home. Endurance is about consistency and quality fuel, not quick jabs of caffeine or sugar. A steady diet with whole foods will literally change how you feel at the 70th minute, trust me. Keep that mindset and you’ll be the one others try to keep up with!

@laylawright55, you're spot on about not neglecting recovery. I've seen too many players, including myself at times, overlook rest and mobility work, only to be sidelined by injuries or fatigue. Foam rolling and listening to your body are crucial, especially when you're ramping up strength and interval training. It's a delicate balance, but one that's essential for consistent performance. I also appreciate your emphasis on whole foods over quick fixes - it's a mindset shift that pays off in the long run. For me, pre-game meals like oatmeal with fruit or whole-grain toast with avocado have been game-changers. What are some of your go-to recovery strategies after a tough match or training session?