Running roadwork for boxing

Boxing is one of the most, if not the outright most, intense sports out there, and is extremely taxing on the body, even for 3 round fighters. In order to get in shape for the gruelling task of boxing, roadwork is an essential component of your boxing training, if you wish to be in top shape. Roadwork generally refers to forms of running, incorporated into your boxing programme. Most of the great fighters incorporated running into their training regime, as it’s one of the most practical, and simplest forms of training. Despite the fact that your arms are the body parts that deliver punches, it must be important to realise that your legs are probably the most essential parts of your body in terms of technique, offence and defence. Running enhances your fitness for the ring, as it works your cardiovascular system, builds explosiveness and strength in the legs, as well as endurance and even a mental edge. There are a variety of different ways you can use running in order to improve your fitness as a boxer, targeting various different aims.

BENEFITS

Running for about 3-5 miles strengthens your heart and lung capacity, and is useful in achieving aerobic purposes. Aerobic training is cardio-based activities  which focus on improving your long term breathing rates, and the ability of your heart to pump blood to the body’s muscles. These type of runs are important as they build your ability to endure over long periods, and are particularly useful as targeting this type of aerobic conditioning helps you to get your breath back much quicker between rounds in the intervals of a fight. In addition to this unlike interval running, which we are also going to cover,  it’s less physically gruelling on the muscles meaning it should be done on days on which you are not sparring. When running these distances, you should be quickening the pace every now and again, as this serves to reflect the intense nature of fighting in the ring.  However this must not compromise the consistent and challenging pace you should set for yourself over the whole course of the run. Don’t run fast at one point and use all your energy to the point where you are running extremely slow for the rest of it.

INTENSITY

The other form of roadwork is interval running, which is specifically targets to be more sports-specific, and is extremely essential in aiding your boxing fitness. The benefits of such training is working your heart to work under demanding conditions, increased ability to regulate rising body temperatures as well as performing in spite of lack of oxygen in the muscles. The nature of boxing means that you work intensely for 2-3 minutes, and then have a minutes rest. Interval, or anaerobic, training means that you are replicating this and can improve your ring endurance surprisingly quick. This includes sprinting for short periods, then having a short rest and doing it all again. There are a couple of variations to this type of exercise that you may find helpful:

1) Sprint 15 secs, Rest 15 secs x Repeat 6 times then take a minutes rest. This is the equivalent of 3 minutes of intense work that you’d do in the ring, then a minutes rest. Do this 3 times.

2) Run for 2 minutes (70% intensity), 1 minute break, 1 minute at (80%), 1 minute break, 1 1/2 minutes (75%), 1 minute break, 30 seconds at full intensity, 30 seconds break, 20-30 seconds at full intensity, 30 seconds break

3) Sprint 10 seconds, rest for 10: Do this 5- 10 times, and then 1-2 minute fast runs, rest for about a minute: Do this 5- 10 times.

CREATIVITY

To further challenge yourself, and improve your fitness in the ring, you can use spring parachutes to add some wind resistance. This can improve speed, and strength as well as give you a mental edge. But if you don’t have the funds, it’s not essential, what’s more important is that you work hard and that’ll give you the best benefit possible. Also, it would be extremely useful to run up hills as this builds leg strength and endurance. In addition to this, you can add jumps, climbs, run backwards and sideways Adding this type of diversity to your runs will target different muscles, increase the intensity and can only be beneficial in getting you in the best possible shape to fight. So next time you’re running past a tree, why not stop and do a few pull ups, and get back on your way.

The more you run, the more ring endurance you’ll have

PRECAUTION

Running should be done at least 5 times a week for most, and you should alter between interval training and distance training. One important thing to remember is you should always warm up appropriately before you run. Running can be one of the most common causes of injuries, especially in the knees.  It’s best you take precautions to avoid having to suffer a lengthy spell on the sidelines. One alternative to roadwork is swimming, so if you feel the effects of roadwork taking its toll then swim, instead of risking injury.

FINAL NOTE – Are They Doing It?

Always have in mind, a champion shows dedication that other’s generally do not. Boxing training involves hitting the bag, skipping, and other boxing specific workouts, but the boxer who additionally commits to his roadwork is much more likely to win, as opposed to the boxer who isn’t. So in order to ensure your success, make sure you do your roadwork, and get ahead of the others.