hi, basically i played football (soccer)last night for the first time in ages and found out how unfit i am lol. I live close to a park so my plan is to start running round it. Im just looking for sum tips to build my fitness. So im basically asking how often i should run, like every day with like sundays off or jst a few times a week so start of with. Also when should i incorporate sprints and interval training.Im looking to lose some fat as well so what would be best long runs or sprints or a mixture of both and how do you split your workouts up.Any info would be helpfull thanx
Look at the "complete beginners guide to a boxing routine" thread, there is a section on running and interval training under these two sections. Anaerobic Conditioning Aerobic Capacity
i had a look at the "complete beginners guide to a boxing routine" it says longer runs twice a week for at least 45 mins and sprints 3 times a week. Is this what most people on here do, if so how long did it take you to build up to run 45 mins at a decent pace?? and what is ur current roadwork workouts like how far or how long and how many times at week??
OK your goals and the boxers goals are completely different. Firstly think about this- you are running to improve your performance on a football field right? Three ways you can do this; Increase the ammount of time you can spend running (which will link to your aerbic capacity) Increase you top end speed (speed work) Increase the speed at which you can change direction (agility work) A boxer runs solely to challenge his heart and lungs. You never complete the running action in the ring therefore as a part of training its generally largely unspecific to a boxers needs. Obviously there is some cross over with regards to staying on your toes and use of the core muscles but its a largely different way of moving your body to that in the ring. As a footballer you need to be challenging your body to move in different directions. To change direction quickly and also for quick changes in pace. Your sport involves loads of running and thus its far more specific to your sport then it is ours. Initially i'd do some long slow work to raise you AC and for a base for your speed training and agility work. following on from that I would introduce specific days were I would work on speed and agility. You could prob hit speed and agility on the same day as they are largely codependent. Hope this helps.
cheers man defo helps im not really working on getting fit for football i played for the first time in ages the other day it just made me realise how out of shape i was. My goal eventully is to go back to boxing havent been in two years, The boxing gym i went to is open from 5-8 or 9 and i work till 9 so i havent been able to go. So im jst looking for basic fitness and lose sum weght before i go back. Im goin on a different shift at work in a few weeks so wana get in best shape i can before then. So as u said i will start with long slow runsto build up and introduce sprints.Is there like a best time of the day to run or anything else like that i should no?
All that time of day stuff is largely bull**** pal. I'd only run early if I had to to squeez in before work- if not give yourself enough time between your boxing and ur running and u should be fine.
Start doing it on alternate days, 1-2 miles. As you become accostomed. it start increasing pace and distance.
