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

Answer 1

My training consisted of bag work, rope work, weights, calisthenics, road work & sparring. Not all in the same day. I would change it up regularly, but there were some things that I always did. Running was one of those things. VERY important! I would run 5-6 miles a day at a 7 1/2 minute per mile pace, at least 5 days a week, until two days before a fight. Starting four weeks before the fight and also ending two days before, I would do wind sprints. Wind sprints are something that a lot of fighters over look. The miles you put in will give you the endurance you need from the start of the round to the end of the round, it is the wind sprints that give you the ability to recover quickly between rounds. Run wind sprints at least three days a week (once on the weekend if you feel up to it). Run 4-6 100's, followed by 4-6 50's (each sprint has a 10 second rest in between and each set has a 30 second rest in between. Alternate between sets of 100's and 50's. Run 3 sets of each.

I agree with RyGuy: If you have not run that much in a while, start off easy and gradually increase. This is a good way to do it: Try to run a mile continuous. If you can't, then run as far as you can, then walk a little, then run again. Do this until you can complete a mile continuous. Then time yourself for the mile. Use that as your bench mark, then, knowing that you can run a mile in that amount of time, try to beat that time the next time and again the time after that. Keep improving your time until you can run a mile in 7 minutes. Then slow down and add a mile. Maybe now you can only run at a nine minute pace, but that's ok. Time yourself for the two mile distance and repeat the speed up process. Once again, when you can run 3 miles at a 7 minute per mile pace, slow down and add another mile. Keep doing this until you can run 6 miles in under 45 minutes. I probably don't need to tell you this, but always warm up and stretch before a run and afterward, cool down and stretch again. A good pair of running shoes makes a huge difference too. Don't buy anything that costs less than $100.00. I hope you like running, it helps.

Answer 2

I use to thai box, my training for cardio was relatively simple. I would run 3 miles monday, wednesday and friday. Sometimes i would make it shorter distances but run at a faster pace, and sometimes i would wear a backpack with weights. Another good way to build up stamina is to run stairs and do fartlek runs, where you jog the corners on a track and sprint the straightaways. Don't forget to jumprope for a few rounds everyday too. Good luck

Answer 3

You know your limits. Don't try and be the "Superhero". But work out a little more than your usual self would. And if your training for a pro Martial Arts fight...get off the computer! Haha.

Answer 4

What you should do is start off easy, then slowly increase everyday about a half-hour or increase by miles or so until you have reached your goal. Also stay in shape and eat a balanced diet. As for how many times i suggest you start off 2-3 days then increase.

Answer 5

As hard & far your body will take you. I mean you don't want to end up dehydrated on the side of the road because you wanted to go that extra mile or end up going into your fights with bad knees or ankles from running right?

Answer 6

depends on the level of competition.

I personally have never competed pro or amateur.

I can ask my friend from our school who did compete in an MMA and san da tourneys before he moved what he did, but I think he had a flexible work schedule where he could devote lots of time to conditioning. I'll talk to him over the weekend.

Answer 7

i used to run 30 kms(20miles) twice a day.buy a running machine to avoid the pounding on your legs and back.also with a running machine you can listen to music or watch tv makes you more inclined to do it rather than find an excuse not to.the running machine also works more muscles because it gives you better technique.

Answer 8

take it to the limit and keep going

Run as long and as hard as you can till you fall
it is the only way .

your body tells you stop your tell your body no and fight harder kick harder punch harder and become a better fighter