Boxing Running Program
Running important for boxers? YEAH!
Boxers require a specific boxing running program to improve their cardiovascular fitness and endurance in the ring. A well-designed running program can help boxers increase their stamina, speed and overall performance.
The best monthly running scheme for boxers should include a combination of different types of runs such as steady-state runs, interval runs, and hill runs. Boxers should start with a steady-state run of 20-30 minutes and gradually increase the duration of the run as they improve their fitness level.
Interval runs are also an important component of a running program for boxers. These runs involve alternating periods of high-intensity running with periods of lower-intensity running. Boxers should aim to run at a high intensity for 30 seconds to 1 minute, followed by a lower-intensity recovery period for 1-2 minutes.
Hill runs are also beneficial for boxers as they help to improve leg strength and power. Boxers should aim to run at a moderate pace up a hill for 30 seconds to 1 minute, followed by a recovery period of 1-2 minutes.
It’s important to note that the running program should be adjusted to fit the individual’s needs and goals, and should be combined with a proper strength and skill-specific training. Boxers should also take into account the intensity and duration of the run, as well as the frequency, and adjust accordingly.
Boxers should also make sure to properly warm up before running, to prevent injury and to allow the body to get ready for the run. A good warm-up includes 5-10 minutes of light cardio, stretching and dynamic exercises.
It’s also important to consult with a coach or trainer to ensure proper technique and to avoid injury, and make sure to have regular check-ups with your doctor before starting or continuing with any running program.
1 month running program for boxers
Week 1:
- Monday: Steady-state run – 20 minutes at a moderate pace
- Tuesday: Interval run – 8 sets of 30 seconds at a high intensity, followed by 1 minute at a moderate pace
- Wednesday: Rest
- Thursday: Hill run – 8 sets of 30 seconds up a hill at a moderate pace, followed by 1 minute at a moderate pace
- Friday: Rest
- Saturday: Steady-state run – 25 minutes at a moderate pace
- Sunday: Rest
Week 2:
- Monday: Steady-state run – 25 minutes at a moderate pace
- Tuesday: Interval run – 10 sets of 30 seconds at a high intensity, followed by 1 minute at a moderate pace
- Wednesday: Rest
- Thursday: Hill run – 10 sets of 30 seconds up a hill at a moderate pace, followed by 1 minute at a moderate pace
- Friday: Rest
- Saturday: Steady-state run – 30 minutes at a moderate pace
- Sunday: Rest
Week 3:
- Monday: Steady-state run – 30 minutes at a moderate pace
- Tuesday: Interval run – 12 sets of 30 seconds at a high intensity, followed by 1 minute at a moderate pace
- Wednesday: Rest
- Thursday: Hill run – 12 sets of 30 seconds up a hill at a moderate pace, followed by 1 minute at a moderate pace
- Friday: Rest
- Saturday: Steady-state run – 35 minutes at a moderate pace
- Sunday: Rest
Week 4:
- Monday: Steady-state run – 35 minutes at a moderate pace
- Tuesday: Interval run – 15 sets of 30 seconds at a high intensity, followed by 1 minute at a moderate pace
- Wednesday: Rest
- Thursday: Hill run – 15 sets of 30 seconds up a hill at a moderate pace, followed by 1 minute at a moderate pace
- Friday: Rest
- Saturday: Steady-state run – 40 minutes at a moderate pace
- Sunday: Rest