Hi. wondering if anyone can give me advice on a running routine which can improve my endurance. Also some realistic times / distance to strive for would be good. thanks.
dont run at a constant pace, start off slow then speed up to about 60% or so for a few minutes, then slow down for a minute or so , and do the same, yet go a little faster for a little longer, and start off doing this for 15 minutes or so then build it up if your not an experienced runner, its also good to alternate inclines, which is why i use a treadmill, its perfect for endurance.
distance isnt as important is time spent running imo, the main thing is to try and mix it up and keep your body guessing , well that works for me anyway
Clarify your goals a bit. Do you want to improve your endurance for the sake of running? Or for your performance in the ring? What is your current level of fitness etc?
Im starting training with goal of getting in the ring. I always considered myself fairly fit. go to gym so have reasonable muscle mass/ strength. but i always die early at training.
ok. In terms of running, slow long distance won't have much direct benefit in terms of endurance inside the ring. Boxing is a sport of intervals (i.e rounds) so work that into your routine. Personally I do 3 running sessions per week when in training. 1 sprint session, 1 interval session (600m-800m), and 1 "distance" session (between about 4-5km). As for other ways of increasing endurance, try some HIIT. Something like 30 seconds of burpees, 30 sec jumping jacks, 30 sec squat jumps, 30 sec mountain climbers. Rest 1 min and repeat for 5 rounds. Adjust the round/rest times as per your level of fitness etc.
In terms of running intervals, as stated above, run between 600-800m as fast as you can (don't sprint from the beginning, treat it as though it is a race). Depending on fitness levels etc. this should take between 2-3 mins which is the equivalent of amateur/pro rounds. Rest 1 min, as you would between boxing rounds, and repeat about 3-5 times. Again depending on fitness level you can adjust the rest period to suit you. Just make sure that you do not fully recover between intervals. You want to teach your body to perform while fatigued.
Wrong section of the forums, this is AUS BOXING, not training etc, http://www.eastsideboxing.com/forum/forumdisplay.php?f=13 East Side Boxing Forum > Boxing Boxing Training/Amateur Boxing DIP ****!