So i'm already running few weeks(5 days about 1.30 miles 20 meters sprinting 50 meter jogging)and my cardio is awful.I get out of breath before most fighters in my gym and my legs get fatigued faster.Please help me i need to improve it.
When you are sparring or hitting the bags or the mitts, don't get tense. When you are tense you forget to breath and then you get out of breath. No amount of running will fix that. Be loose. And keep running.
Breathe, relax friend - watch Foreman vs Ali for an example of the two furthest ends of the spectrum. Foreman had wise boxing guys around him since he put gloves on, they didn’t neglect to train him hard but they couldn’t fix his mind, his anxiety stripped him of his strength and wind… remember you’re not reacting to punches you’re interpreting things, making a cold reading to a degree, educated guessing! you’re moving first. To slip a jab to counter you must predict it, keep an eye on your distance at what range what punch can touch you, once you do that you can relax, at a certain range he can only hit you with straight punches and at that range the chances of it being a right hand are very low do you see what I mean? You can eliminate his options with range, with your feet, certain angles etc That will help you relax if you understand these things properly you can make it a non contact sport haha.
I had the exact same problem in the amateurs, it felt like I was constantly tiring before all of my opponents and I would be doing 2-3 roadwork sessions a week: 3 miler, 7.5 miler. In all honesty, what changed was when I started incorporating strength training into my abs, back and primarily my legs. My legs would be stronger after sparring since doing lifting. Also, the focus on abs/the core really helped me with the torque on my punches and in making me less tired. And, finally, sprinting at max speed for 5-7 reps a set x 3 sets. I'd do weighted back and oblique extensions, deadlift, squats, leg press, lunges (reverse & forward), calf raises, ab rollouts, Russian twists, situps, pull-ups, nonstop skipping, and then I'd also incorporate some dumbbell workouts for arms and shoulders every now and again.. Also, it's just a matter of more sparring. You've got to be sparring every session without fail - at least 5 rounds. Sparring is what prepares you cardio wise - running and stuff only helps so much. Lastly, a weekly swim is really advantageous. Running is good for breathing, but swimming is good for flexing those lungs for holding that breath. And, it just loosens your muscles. Further, as another commentator has mentioned, you've got to relax your muscles. It's hard to recognise, but just try shadow boxing with loose fists and only tighten them on impact. Try to make the loosening of your arms repetitive during sparring or shadow boxing or bag work - shake out the tension and reset. I found watching the Russian amateurs really helpful for shadowboxing: This content is protected
How long have you been working out hard with cardio? How long before that were you sitting around not workout out hard and not doing cardio? If it’s 18 miles into the woods, it’s 18 miles out. No shortcuts. Someone who has been a couch potato (not saying you have) for 5 years can’t expect to get in top shape in 6 months or even a year. Put in the time. Put in the work. Trust the process.
I feel you man. Over the years I feel like I’ve improved so much in every category but my gas tank is still kind of bad. What’s helped me be able to get to 6 rounds straight is a few things. Do more rounds in sparring, and Instead of a 60 second rest at the bell, make it 30. Incorporate a high intensity circuit workout to your routine 2 or 3 times a week. Remember, consistency and clean lifestyle is everything in boxing. Also, like others have said, learn to relax and pace yourself in the ring. A lower output and softer shots are a whole lot better than being completely gassed.
You're doing the right thing by getting started, that’s step one. But honestly, the way you’re training isn’t really building fight cardio yet. 1.3 miles isn’t bad for a beginner, but it’s not enough if you want real endurance. You need longer steady runs (3–4 miles, easy pace) a few times a week to build your gas tank. Then separate days where you sprint hard, like 6–8 rounds of 100m all-out, 1 min rest between. Mixing short jogging and sprinting in every session isn’t the best setup for boxing cardio. Also, your legs are fatiguing because you're not conditioning them properly for fighting. Start skipping (jump rope) every day, even just 5–10 minutes. And treat your bagwork like real rounds, 3 minutes hard, 1 min rest, moving your feet constantly, not just standing there swinging. Bottom line: Longer runs for endurance Hard sprints separately Skipping every session Real bagwork rounds Consistency is key. Fight cardio doesn't come in a few weeks, it comes from months of smart, structured work. Stick with it and you’ll notice a huge difference.
