Was wondering if anyone has long term experience in running on the treadmill with max incline. I am an amateur fighter and would say i have decent cardio but i trying to push towards having great cardio. For the past 4 weeks i have been running on my treadmill getting 20-30 miles a week usually running 5-6 times a week. Usually run with 2-3% incline but yesterday upped it to the max (12%) and barely could last 12 minutes on just 6mph speed. Every minute on high incline can feel like an eternity and feel like i am pushing my cardio way harder. It felt like i just did 4rds of hard pads. Question is is running on high incline dangerous longterm? Does anyone else use this type of training and know any other Boxers that do this? Also would love to hear ideas in which i can push my cardio to the next level, whether routines or training methods. Thank you
my opinion is that as an amateur boxer you fight 11min. Running 5 miles a day will bust your cardio, but not for amateur fight. Incline is something like running hill and it prepares you better for a fight. Its also harder so it lasts less. I dont know anyone doing this but probably you are not the only one. My preparations were running 800m 3 times with 1min rests between runs. The goal is to run everytime in less then 3mins. Sometimes, I would do 5 x 100m sprints before that runs.
When I use to train my trainers had me run on an incline at max for about 2 min then bring it down and increase my speed for instance on the inclinene it would be at max height at a speed at 6i- 7 mph but once it was lowered he have me sprint for 1 minute at like 10mph ..after 10-20 mins of that we run up and down somenstairs with weighted gloves..Sometimes we would run the stairs with 20 lb weights I felt my cardio improve substantially. I know running the stairs improved my wind I could train longer also make sure u develop a rhythm with your breathing. Hope that helps
Treadmills cause an imbalance in muscle recruitment of the legs. Its motor does most of the work, the posterior chain should be doing. the floor is mechanically moving you, you are not moving it.
There's no magic number. Plus, the amount of effort you put in will differ, especially when you factor in treadmill make, speed, your personal conditioning and your weight etc... It's virtually impossible to provide a reasonable answer to this question. Instead, I would recommend not relying on other people to say what you should be doing. But rather, set a baseline, then aim to beat it. Secondly, it's better in my opinion to do a program that introduces inclines in spurts of inclines and flat intervals. Most treadmills should automatically do this if you select a "hill" setting. You are not training for a hundred metre sprint. You are training to punch and move in active spurts followed by periods of less active motion to catch your breath and recover. So you should train accordingly. Training in intervals trains you to have longer active periods, and require shorter periods of recovery. As long as you continuously push yourself to do harder, longer & more active intervals periodically. Lastly, I think s**** makes a valid point about treadmill running versus real running, or other exercise. But running on an incline is much easier\less jarring on my knees than flat running, therefore results in less pain and wear per step. Again, this is not necessarily true for everyone else due to individual running styles and posture. So, in many cases, I will say it's better. But again, impossible to give you a reasonable answer.
