Most boxers use running to improve cardiovascular endurance. In boxing, he refers to this as “track work”. Former heavyweight champion “Smokin” Joe Frazier says that track work is the most important training that boxers do, the foundation that helps them maintain 12 rounds of action. Most boxers run early in the morning, leaving afternoon and evening available for training sessions in the gym.
Professional boxing coach Miyagi “Mack” Kurihara advises his fighters to run 3 to 5 times a week. He says that a disciplined routine equals better results in the gym. The amount of time you spend running depends on your goals. For example, about 2 months before a fight, increase the distance. Some fighters add one or two miles each day for their pre-fight training.
To improve endurance, you need to start a prolonged cardiovascular activity. A fight is not a short race; It’s more like a short marathon. Trots to increase your heart rate for an extended period of time. Concentrate on the distance of your run and not on the speed, says Frazier. It incorporates around 2 or 3 days of extensive runs in your routine.
This way running involves high intensity bursts of running at high speed, followed by a short trotting period. Running at high speed stimulates the time of the assault in which the boxer launches a series of rapid blows. The natural rhythm of most fighters includes explosive action, followed by periods of inactivity. According to Ringside boxing coach John Brown, an effective high-speed racing program should incorporate jogging, followed by one or two minutes of high-speed intervals. Many boxers incorporate speed runs at least twice a week.
The boxing training manual of the US Military Academy at West Point says that if only one exercise was allowed in the boxer’s program, running should be the undisputed choice. Running increases lung capacity, leg strength and endurance, three important ingredients that help you to be fit to fight. There is no substitute for running frequently, says Kurihara. Even the best fighters can be overcome if they run out of energy during the fight.
To avoid injury, warm up before running and return to calm after training. According to MayoClinic, warming up will prepare your body for exercise and return to calmness can decrease muscle pain later. To warm up, stretch and walk or jog for about 10 minutes. To return to calm, walk or jog for 5 or 10 minutes after running.
Although boxers typically run 3 to 5 times a week, if you are new to running, start slowly. Starting a running program too quickly can cause injuries. Invest in some high quality running shoes, which will be worth the investment and will help keep you comfortable and without injuries.