How hard should I push myself when running? And how far should I run?

Question

I'm training for a boxing match in April and possible two or three Muay Thai (kick boxing) matches after that and professional Mixed Martial Arts fight.

How far and hard should I run? How many time a week should I run?

I already have very good stamina but want it to be even better so it'll be harder for me to get tired. I use to be in ROTC so I use to run two or three miles everyday but that was a while ago. I've not really run much since that.

Hope someone can help me with this. Thanks

More info:

I have 5 Muay Thai fights (3-2 one loss is very questionable though) and use to be on high school wrestling team (14-2)

I have trained in boxing before and I've been doing Muay Thai for 4 years and have been doing grappling on and off for a while.

I'm 5'7 and 130 lbs. Use to be able to sprint 1/4 mile in 55 seconds and run a mile in 6:15 or 6:30.

I train for the fight around four hours a day 5 days a week.

Answer 1

Hello,

I'd work up to running 30-45 minutes at a comfortable pace. Take your longest run now and add five minutes once a week until you're running that long. The reason I used time over mileage is that it's more important to you to last in the ring than it is to be able to run a certain distance. Mix up your workouts and try doing a tempo run once a week. Jog 10 minutes...run hard for 1-2 minutes...jog 10 minutes...and so on. Given your fast 1/4 & mile times, you must do some speed work...I'd keep it up. this will help with the power bursts in your matches. Running longer distances will help you quite a bit. Our sensi used to make us run 2-3 miles barefoot before belt tests & sparring....it's amazing what you can do when you feel that you're "spent". The link below has some other running tips, if interested. Best of luck!

- Mike

Answer 2

If your a boxer you should already have a pre-fight routine. Your gonna get KTFO if all you got is your ROTC routine.

I am a boxer myself, you should at least jog 5 miles daily and at least 10-15 miles 2 twice a week.

Run with your fists up, do short burst shadowboxing every mile.

Bag work will also improve your cardio.

But again, if your asking this question and your going up against guys that have been at this for a while your gonna get pounded.

If you dont have your boxer license you shouldnt even be in the ring.

Answer 3

Since the running is secondary to your sport, keep increasing your distance every other day until it drains you from your primary excercise then pull back a bit. Running will develop your calves, hamstrings, lower back and heart mostly, but running too much could limit your flexibility, which would harm your kicking. You should have one run a week that is longer than the rest, but it is easy for you to OD on running so be careful. You'll need to concentrate on weights and strength training more than endurance.

Answer 4

Try 5 km every 2 days. Jog don't run you'll get tired to quickly. Do this for 2 weeks and after that go to 10 km every 3 days. Stop running 3 days before you fight.
Remember to stretch before jogging. Don't jog to slow though.
You'll feel more energetic and will last longer in your fights if you do these distances.

Good Luck Ki-Ai

Answer 5

You should train metabolically. By that I mean you want to train in a way that is compatible with your sport. If your sport has rounds then you want to train to be as fast as you can within that round. In other words, if your sport has 3 min. rounds you should train to have as many full speed bursts as possible within each round. One example would be put out 4 cones on the outer edge of a circle that has a radius of 10 yds. Cones are at 3 o'clock, 6 o'clock, 9 o'clock and 12' with you in the center. The stopwatch starts as you sprint to 12, jog back to the center and then sprint to 3 etc. until 3 min. is up. Rest as long as you would normally in your sport and then go to round 2 etc. As you progress, you can vary the distance, the round time and the rest time. Never vary from full. full speed as you go from the center to the perimeter. For more on metabolic training for sports see sullivanspeed.com

Answer 6

I do a lot of boxing and I find that running about three miles a day on monday, wednesday, thursday, and saturday creates a relatively good stamina boost. It saves energy for other training and gives time for recoverey days. Good luck.

Answer 7

you could start with just running 2 miles for about a week or so
then bump it up to 4 miles just run the 4 miles for the rest of the time ...
dont push too hard but just push enough so you can get through it.

xoxo
Emily

Answer 8

run faster and faster until all things appear blurry. Don't slow down until you hear about 670 worldwide media helicopters converging to your collapse point.