Should you be running 3-4x a week not including 2 interval/sprint sessions?

Shouldn't you be asking your trainer since your a fighter?

Run 3x per week. 2 miles preferably in the morning when you wake up.

 

The only way to figure out what works for you is to try something out. You already know this.

If you've got a fight in the near future then carry on with what you've been doing since you know that works and forget this experimentation until after.

 

I'm nothing special not sure what level your at but Iv now had 19 amateur fights won 12 lost 7 so nothing special here granted lol. All I can tell you is what works for me and In my first 10 fights I lost 7 of them, I always struggled with fitness. I use to run and run, do Sprints all the time all sorts of stuff. It wasn't until ditched the runs completely and started doing explosive functional s&c work aswell as rowing sprints that really got my fitness up to what it needed to be. Since completely revamping my training Iv won my last 7 of the boxing season. I know I might be one of the few but honestly roadwork just wasn't good for me. Everyones different find out what works for you, experiment all the time and keep trying new things.

 

Running isn't boxing, what's the point? Get your boxing fitness up, this isn't the 50's when every sports fitness training program just meant going for a run.

 

Running conditions your legs and heart to stay at an elevated heart rate that is mimicked during a fight. When sparring/hitting the bag, etc. you don't condition your legs as much as you do running. At least not from my experience. I don't think you should overdue it because then it will be very unhealthy.

Fighters from the past like Dempsey and Marciano who were notorious for running many miles that are considered by some as overkill were naturally bigger men. Dempsey's diet wasn't that big and he only weighed 180 at his best. He could have weighed more but back in those days fighters wanted to get as low as possible on the scale but still be at their best. Marciano ran 10 miles damn near every day. That's at least 1000 calories burnt per day not including his actual training. Marciano had the greatest stamina p4p of any era no question about it but it is safe to say he would have been bigger had he not ran so much nor had to fight 15 rounds.

 

Steady state running is not using your energy systems or your motor patterns in anywhere near the same way as boxing does. So there is next to no transfer. If you're a fat slob who hasn't done any exercise in a couple of months then it can help condition your body to some stressors, otherwise it's just a waste of time and energy. If you can spar/hit the heavy bag/fight at a high intensity then why do you need to 'condition' your legs anymore?

 

All I know is it is hard to run 2 miles for me but I can box 3 rounds like its nothing and am ready to go double. Whenever I consistently run my endurance goes up. What I mean is lets say for instance "1 mile equals 3 rounds". I personally feel that by running it translates to more endurance in the ring somehow.

Too much sparring isn't good...unless you're trying to get brain damage. Hitting the bag doesn't give you as much leg conditioning as running. The heavy bag is solely for power. If you are using so much movement when hitting the bag you aren't getting the most out of it. In the ring you won't constantly be toe to toe with you're opponent. You might have to move a lot during the round and outbox the other guy. This uses a lot of leg muscles and requires a lot of endurance.