Boxing, a sport for demanding battle which combines technical, strength, And enduranceTo shine in the ring, you need to be in top physical condition. Among the activities the most beneficial complementary training methods, running stands out for boosting the performance of fighters practising combat sports.
Frequently incorporated into training routines, running is essential for strengthen the cardiovascular system, improve enduranceand better manage fatigue. In this article, we reveal thenews training methods and why running has become essential for boxers, and how to incorporate it effectively into your training programme progressively of your progress, and the significant benefits it offers for both health and athletic performance.
Running is essential for improve cardiovascular endurance boxers. By incorporating running into their routine, they strengthen their heart and increase the capacity of their lungs to oxygenate the blood, which is essential for sustaining the intensity of the fights. This improvement in the heart and lungs enables boxers to maintain a high level of energy longer, a major advantage when it comes to withstanding the 12 rounds of a match.
Running puts intense pressure on the leg muscles - quadriceps, calves and hamstrings. These muscles play a key role in stability, power and mobility in the ring. By strengthening them, boxers improve their posture, avoid falls and optimise their overall performance.
Running is also beneficial for the mental resistance. By facing the physical challenges of racing, boxers sharpen their mental strength and resilience, which are essential for staying focused and determined in the face of adversity. This mental stamina is essential for managing stress and keeping motivation high during training sessions and competitions.
Racing is a tool effective for weight managementThis is essential in boxing if you want to stay in your desired weight category. It allows boxers to burn calories efficiently, helping to maintain an optimal weight while preserving strength and endurance. As a result, boxers can go into the fight in optimum physical condition.
There running is essential for boosting cardiovascular and lung capacity boxers. By engaging in this activity on a regular basis, athletes strengthen their hearts and optimise the capacity of their lungs to oxygenate the blood, which is essential for fueling the muscles in full action. This process is essential if boxers are to maintain a high level of intensity during bouts, avoiding premature fatigue.
A more efficient heart and lungs enable boxers to face the rounds with constant vigour, a major asset in gaining an advantage over their opponents.
Running places intense demands on the leg musclesThis is a considerable advantage for boxers. By developing their leg strength, they gain stability, mobility and the ability to dodge effectively. Powerful, fast legs are the key to moving with ease in the ring, attacking with precision and dodging opposing punches.
This power and agility in the legs also translates into more explosive blows, making attacks more powerful and devastating.
The benefits of running extend beyond the physical to include the mental, emotional and social aspects. mental boxers. By facing up to the challenges of the race, they form a team. mental resilience This remarkable strength of mind is essential for managing stress and fatigue in combat. This strength of mind is vital for staying focused and determined in the face of any adversary or difficult situation.
Regular practice of running helps forge solid emotional management, optimum concentration and unfailing determination, qualities that are essential if you are to excel in the ring.
Integrating running into your boxing training routine offers a variety of optionseach targeting specific aspects of your physical condition. The jogging or running at a moderate pace is ideal for improvingcardiovascular and muscular endurance over the long term. Visit sprints and interval racesare perfect for developing theexplosiveness and speedThese are essential for fast movements and changes of direction in the ring.
THE hill climbs can strengthen leg muscles and improve the power of movement. Finally, running with direction changesActivities such as shuttling or running over varied terrain help to improve agility and muscular coordination.
A tailor-made race programme is essential to maximise the benefits of your training. It's essential to plan your running sessions according to your goals and your level of fitness. Good planning involves spread your sessions over the weektaking into account any recovery required.
For example, you can alternate days of intense running with days of recovery or running at a moderate pace. It's also important to vary pace and distance to avoid overtraining and maintain steady progress.
A well-structured programme should include periods of preparation, development and recovery, as well as integrating other aspects of your boxing training, such as shadow boxing sessions, punching bag sequences and strength exercises.
To optimise your running sessions, there are a number of tips to follow. First and foremost, vary your pace and terrain to avoid monotony and target different aspects of your fitness. For example, sprints on the track or hill runs can be alternated with jogs on paths or uneven surfaces.
Then, integrate warm-ups and stretching before and after each session to prevent injury and improve recovery. It's also important to monitor your heart rate and fatigue levels so that you can adjust the intensity and duration of your sessions accordingly.
Finally, combine your run with other exercises specific to boxing, such as power circuits or punching bag sequences, to create a "boxing workout". a comprehensive and effective training programme.
One of the most critical mistakes when incorporating running into your boxing training routine is to neglecting recovery. Recovery is essential to allow your body to repair and strengthen itself after intensive training sessions. Neglecting this step can lead to chronic fatigue, injury and reduced overall performance.
It's important to take the time needed for stretching and recovery exercises after each running session, and to respect the rest and active recovery periods.
Running at too slow a pace can be counter-productive if you're looking to improve your boxing fitness. Although slow jogging has its benefits, such as cleansing the body and basic cardiovascular preparation, it's not enough to achieve the levels of intensity and endurance needed for a boxing match.
It's important to vary your pace and include interval running sessions or sprints to simulate the varying intensities of a fight and improve your anaerobic endurance.
Although running is excellent for cardiovascular endurance, it is no substitute for the muscle strengthening required for boxing. Boxers need to incorporate strength and muscle-building exercises into their routine to strengthen the leg, core and arm muscles that are essential for power and stability in the ring. Neglecting these exercises can lead to muscle weakness, which compromises performance and increases the risk of injury.
Nutrition plays an essential role in supporting your boxing and running training. Failure to adapt your diet to the energy and nutritional requirements of training can lead to premature fatigue, reduced performance and recovery problems.
Eating a balanced diet rich in protein, complex carbohydrates and healthy fats is essential to support muscle building, endurance and recovery. Good hydration is also essential to maintain energy levels and optimal performance.
Muhammad Ali, also known as 'The Greatest', was famous for his rigorous training, which included intense running sessions. Ali typically ran 6 miles per dayHe trained six days a week, often in the early hours of the morning. These early-morning training sessions played a key role in developing his stamina, enabling him to go the distance in the 15-round world championship fights of his day.
This discipline and running routine have been key elements in his exceptional physical shape and his legendary performances in the ring.
Floyd Mayweather Jr, despite his lavish lifestyle and party nights in Las Vegas, always maintained a remarkable training discipline. According to Joe Rogan, Mayweather used to walk home or run after those festive nights, sometimes even in evening wear.
This nocturnal routine illustrates his unwavering commitment to stay fit and maintain a high level of performance, even in the most unexpected situations. This discipline undoubtedly played a part in his incredible record of 50 wins without defeat.
Mike Tyson wasn't always a fan of running, initially preferring more intense, boxing-specific workouts such as punching bag work and sparring sessions. However, with age and experience, he came to understand the importance of cardiovascular endurance and eventually incorporated running into his training programme to improve his overall fitness.
This evolution in his training routine demonstrates his continued dedication fine-tune his performances and stay competitive in the boxing arena.
Measuring your boxing progress can be carried out in a variety of ways, but one of the most relevant tools is the Maximum Aerobic Speed (MAS). VMA represents the speed at which your body is most efficient at using oxygen during physical effort.
This test is essential for assessing your ability to maintain a sustained effort and keep up an intense pace during bouts. By improving your VMA, you'll be able to manage your efforts better, conserve your energy over a longer period, and dominate your opponents, including in the final rounds.
L'heart rate analysis is another vital indicator of your progress. Heart rate changes dramatically during training and sparring, and monitoring it provides an accurate insight into how your body reacts to exertion. Studies have shown that boxers' heart rates can rise to 85% to 94% of their maximum heart rate during training and sparring.
By using connected watches or heart rate monitors, you can track your progress and adapt your training according to your results.
The use of stopwatches to measure your performance over reference distances is a practical way of gauging your endurance and speed. Timing your performance over fixed distances (such as 1 km, 3 km, etc.) allows you to see your improvements over time. This method, although simple, is effective for monitoring your progress and fine-tuning your training programme to achieve your goals.
Finally, the subjective sensations during sparring sessions are important indicators of your progress. Keeping a training diary in which you record your performance, how you feel and your level of fatigue can be very useful in determining where you are making progress and where you need to make adjustments to your training.
If you feel less tired during fights or sparring sessions, or if you notice an improvement in your endurance and explosiveness, these are undeniable signs that your training has been effective.
Running has countless benefits for boxers, particularly in boosting their immune system. Research has shown that regular physical activity, such as running, can boost immune function. It increases blood circulation and stimulates the production of immune cells, such as T lymphocytes.
This beneficial effect helps boxers to guard against infection and maintain excellent general health. Running, especially outdoors, can also raise levels of vitamin D, essential for a robust immune system.
Running has a positive influence on the quality of sleep in boxers. By activating the whole body and generating significant energy expenditure, it helps to balance energy and provoke beneficial physical fatigue, making it easier to fall asleep. Runners often report fewer night-time awakenings and improved phases of deep sleep, which are essential for physical and mental recovery following rigorous training.
Running also serves as an effective therapeutic tool against stress and anxiety, factors that can have a negative impact on boxers' performance. Regular physical exercise, and running in particular, has been shown to reduce levels of cortisol, the stress hormone, and promote a state of relaxation and general well-being.
This helps boxers to maintain optimum mental health and to cope better with the pressures and stresses of competition.
Running also plays a preventive role against certain common boxing injuries, by strengthening muscles and improving flexibility and coordination. A stronger, more agile body is less likely to suffer muscle or joint damage.
Running also helps to improve blood circulation and capillary density, facilitating faster recovery after training and combat, and reducing the risk of recurrent or chronic injury.
In short, the running is proving to be a fundamental pillar of theboxing trainingoffering a a host of benefits to boostendurance, there cardiovascular health, there mental resilienceand the discipline. This activity strengthens the muscles of the legs, contributes effectively to the weightlossand refines the coordination as well as theagility. Boxing legends such as Muhammad Ali, Floyd Mayweather Jr, And Mike Tyson have all made running an essential part of their preparation, in order to push their performances to the limit.
It is essential not to underestimate the importance of the recoveryto vary the types of race, and to adjust your food to maximise your benefits. By incorporating running into your training programme today, you'll discover its transformational impact on your effectiveness in the arena.
For run like a boxerIt is essential to focus on technique and physical condition specific to boxing. Here are a few key points:
– Stance and footwork Adopt a boxer's stance, with your feet shoulder-width apart and your knees slightly bent. Learn to move forwards, backwards and sideways with fluidity and coordination.
– Combinations of steps and punches Step-and-punch exercises: Practice step-and-punch exercises, such as step-and-punch drills, to improve hand-foot coordination. This includes synchronised sequences of steps and punches.
– Physical condition Boxers need superior cardiovascular endurance. Incorporate interval running, sprints and muscle-strengthening exercises into your training.
– Training on the bag Use the punching bag to perfect your timing and coordination, developing your ability to follow a moving object and adjust your movements accordingly.
Running is essential for improve athletic performance in boxing. This strengthens the cardiovascular system, improving endurance and stamina, which are important for intensive training. Running also contributes to weight loss and toning the body by burning calories and eliminating fat.
There bodybuilding and crossfit are ideal complements to boxing. Weight training increases strength and punching power, as well as endurance and speed. Crossfit develops strength, endurance, agility, coordination and explosiveness, all essential skills for a boxer.
To improve your running performance, a number of complementary sports are recommended. Cycling is excellent for cardiovascular endurance and minimises impact on the knees and hips. Swimming offers an effective cardiovascular workout with no major impact on the joints, while also stimulating the upper body.
Yoga improves flexibility, suppleness, balance and stress management, beneficial for runners. Rowing or rowing machine strengthens the muscles of the back, arms, trunk and legs, while providing excellent cardiovascular work with low impact on the joints.
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Our studios
Le Cercle Boxing – Boxing club in Paris
6 rue de Clignancourt, 75018 Paris
Le Cercle Boxing – Studio Beaubourg – Boxing club in Paris
60 rue Quincampoix, 75004 Paris
Le Cercle Boxing – Studio Bastille – Boxing club in Paris
28 rue Popincourt, 75011 Paris
