question about cardio

Ray Leonard used to run 4-5 miles at a 7-8 minute per mile pace. That said, Clottey runs 5 miles likes it's nothing and usually gasses in the end of his fights.

It depends who you are, how you train, and how you fight.

 

Joggin alone won't give you pro boxer level conditioning...except in running.

Pros are very relaxed in the ring and don't waste energy. Doesn't matter how far/fast you run if you are all tensed up, not breathing properly etc.

 

5 miles helps bro its great for your conditioning

its not enough by itself for Boxing

lots of intense bagwork? punching with light weights?

and lots of sparring.

 

You can run as much as you want and its very good for building aerobic stamina but in the end the body has more than 1 form of metabolism. The most gassed I have ever been is when I was moving from college football to regular life and had cut most of the sprinting out of my training. I thought I was in great shape. Wrong!!! First day back at the gym for summer break I gassed quicker than I have ever before or since.

 

I run a 5 miler on Sunday, and a few shorter (2-3 mile) runs through the week.

I gassed in my first sparring session (3 rounds) and was toast by the middle of round 3.

My coach told me that distance runs are good, but to build that explosive stamina you need for throwing punches, you should do sprints and work on breathing.

 

Ring stamina is not the same as running stamina, as others have mentioned already.

 

Yep totally different even when I was running 22K on my long runs 7-8 rounds of sparring would kill me.

 

very true, the key is to do interval runs. they simulate the closest simulation to when your in the ring when your not punching and when you are punching

 

Remember that both aerobic and anaerobic conditioning are required for 6, 8 and 10 round fights. Running solves the aerobic puzzle but bodyweight exercises and sparring are needed if you want to be able to throw effective punches at the end of fights.

 

I do punch drills when i train with a friend on the heavy bag. 30 seconds of punching consistently and fluidly for 25 seconds with the last 5 on sprinting and punching as fast as i can without getting sloppy, then rest for 30 seconds. I do that about 4-5 times per set of drills. my endurance has notably increased.

When i run on the treadmill, i set the incline at 3.5% and run at 6.5 mph for about 2 minutes, set it to 7 for a minute, jog for 3, and then repeat that while switching up the intensity and time. I think it forces my cardio to improve since it can't adapt to something consistently.

 

5 miles is plenty. When you run really push yourself. You will notice your boxing fitness improves.

Then you need to do your pad work, bag work and punch out drills.

what i do when i run sometimes is run on intervals. i will jog at a good pace for 4 minutes, then sprint for 1 minute. Then repeat for the whole run. i usually do this for 8kms
i also have a park near by my house it has lots of hills and stairs, sometimes i go there and just run for 1 hour. I do some hill sprints, some stair sprints, run down hills, jog i just mix it up.

 

I am up to Marathon fitness (4 hours of paced jogging non stop) but if i step in the ring i still really feel it.

Its totally different. You need to do short term explosive fitness like sprints. Of course running is still going to help but your body needs to replicate the sport in which it is going to be doing, so more short term explosive exercises should be done.

I hope thih helps. With that said you may as well still keep up the running.

If you can find any steep hills followed by flat thats the one.

 

boxings predominantly anaerobic so sprints hiit would be better for boxing. Running 5 miles a day will only meaqn your body will start using muscle mass as fuel and will be counter productive.

Don't get me wrong you need a strong aerobic system to give you greater recovery time inbetween rounds but hiit and a few days a week doing 1-2 mile runs would be better than 5 miles a day.