Wicks says top players can cover more than six miles during a 90-minute match, while wingers and midfielders can reach 10km with ease. The workload is not a continuous run. It is a demanding cycle of recovery, acceleration and repeated high-intensity efforts.
The fitness coach, who supports Chelsea, has also explained that he was never a standout footballer himself. Instead, he relied on his fitness to chase the ball and put opponents under pressure. That experience gives his comments a practical edge: running can change how confidently a player competes, even before technical improvements appear.
Wicks’ advice for newcomers is considerably less intimidating than elite football’s demands. He recommends “jeffing”, a run-walk method named after former American Olympian Jeff Galloway.
The starting point is simple:
There is no requirement to run quickly or finish every metre without walking. Wicks argues that comparing times on social media can discourage beginners, while gradual progress may help someone reach 5km within eight weeks.
Wicks is promoting parkrun, the free weekend running initiative created in 2004. Its 5km events attract adults, families and participants with widely differing fitness levels - a community spirit he values and often shares with his children.
His wider advice is equally straightforward: start with the distance you can manage, increase gradually, and add strength work such as squats and lunges. For a parkrun morning, he recommends water and a solid breakfast, including porridge or scrambled eggs with toast.
As the football season rolls on and another weekend of parkruns approaches, Wicks’ message offers a useful reminder: fitness is built through consistency, not comparison.