running help

If you're training for boxing you should really do some kind of interval cardio conditioning. Say like jog 400 yards, sprint 100, and repeat, for a couple miles. Thats what I was taught anyways.

 

45 minutes is good. I think when you hit that mark you should just aim for completing the 45 minute time longer. I don't think it's necessary to even go that long for an amateur though. 30 minutes is enough aerobic roadwork for a boxer; work on increasing your distance after that. It shouldn't be the only form of roadwork you are doing either. I used to vary between suicides, hill sprints, 30 minute distance runs and stamina was my best attribute. It would be good idea to include a speed-endurance day in your program as well.

Keep in mind though you can do aerobic and anaerobic conditioning with all kinds of outdoor activities (rowing, biking, swimming, etc)

 

..Just run the 45 minutes, throw in some side to side, backwards movement, and wind sprints..


So much easier than getting all down to measurements.

 

Don't run for too long because that puts you in the bad habit of pacing yourself in a fight, your amateur right? Intervals I heard are very effective. After a 30 min run I jog 100m, then sprint then walk. Repeat around 4 times.

 

This is what you need

 

if you run on the streets, and im guessing you have power poles you run by every 50 yards or so. so every 4th pole sprint or run a fair bit faster to the next pole, man it works well, but its a total killer on the legs ...good luck.

 

I'm not too scientific about road work, but I do mix it up. My route is not planned, lately I just start somewhere in the city centre and go where I please, Marciano style (but a lot less miles). I don't plan sprints either, I just chase cyclists for a while or something like that. Sometimes I run on my toes only for a while, till the end of a track on my mp3 player for example I am not allowed to let my heels touch the ground. I also go sideways and backwards a lot, do carioca's, etc. If I pass a bench I do some callisthenics and if there's a quiet spot some shadowboxing. I also throw a lot of semi punches while running. In parks I use branches on trees to duck and slip while I run past them. If there's not too many people around that is, I don't want to look too weird

 

Bad memory? :think

http://www.eastsideboxing.com/forum/showthread.php?t=114162

You've been asking how to run for ages, at this point anything would be good. Get out and ****ing run already.

 

Not to hijack the thread, but is cycling an effective replacement of running? I can't stand running personally, and I'd much rather cycle. Or even swimming?

 

45 mins helps for some things but not really for boxing. It would only help if your fightplan is to throw jabs the whole fight. Of course if u do 45 mins u will be better conditioned than when u could only do 10 mins. But If u box, u really need to be doing interval training in my opinion. Sports-specific training emulates putting your body through something very similar to what u go through when u compete in that sport. For boxing, u have 2 mins of intense anaerobic activity, followed by 1 minute of rest. When u first start to do interval training u shouldnt be emulating anything close to those timings (perhaps to 20 seconds sprinting and 1 minute rest) but eventually build up to perhaps 1 minute on 30 seconds off. A ratio of 2:1.

As for cycling..yes im sure it would be fine. The main thing is to get your heart beating very fast for a period of time, and then have a 'rest' period (although with your body still moving) for another period of time. Cycling can do that. Plus it would be great for your calves (alot of punchin power can come from the calves).