Do Boxers Need to Run Every Day? Running Tips for Boxing Training

Do Boxers Run Everyday?

Running is an essential part of a boxer's training regimen. However, the frequency and distance boxers run can vary based on a number of factors. While running daily is common, it may not necessarily be required or even ideal for every boxer.

Benefits of Running for Boxers

Here are some of the main benefits of running for boxers:

• Improves cardiovascular endurance - Running helps boxers develop stamina to keep moving and throwing punches for the duration of a fight.
• Increases leg strength - The constant pounding of running strengthens the leg muscles, which enables boxers to generate more power from the lower body.
• Helps make weight - Running is a great way for boxers to burn calories and shed excess pounds to stay within their target weight class.
• Builds mental toughness - Pushing through the discomfort and fatigue of running translates to the ability to push through adversity in the ring.

How Often Top Boxers Run

Most professional boxers aim to run at least 3-4 times per week as part of their conditioning routine. However, running frequency often depends on the phase of training:

• General prep phase - During early stages of training camp, boxers may run about 3 miles per session, 4 days a week.
• Specific prep phase - As the fight date approaches, boxers tend to increase run frequency to daily but decrease distance to 1-2 miles to avoid overtraining.
• Fight week - Many fighters stop intense running about 5 days out from the match and switch to just light jogging to keep their legs fresh.

So while running every single day can happen during certain training cycles, most boxers periodize their running schedule to align with their fight preparation needs.

Considerations for Frequency and Distance

Determining an optimal running plan depends on the individual boxer's goals and recovery capacity. Here are some factors to consider:

• Weight class - Lower weight classes need more running to cut weight; heavier fighters run for endurance.
• Age - Younger boxers tend to handle frequent running better for fast twitch muscle development.
• Injuries - Limit running if managing knee or ankle pain to avoid overuse.
• Fight style - Swarming sluggers focus more on burst training than long runs.

Ideally, running volume should be scaled up gradually over several weeks or months to build an endurance base without overtraining. Many pros aim for a weekly running total of 5-8 miles spread over 3-5 sessions during general prep phases.

Types of Running Workouts for Boxers

Incorporating different types of runs into the weekly routine can enhance running performance and overall conditioning for boxing:

• Long runs - Going 3-5 miles at an easy pace helps build an aerobic base.
• Tempo runs - Running 1-3 miles at a brisk but controlled pace supports lactate clearance.
• Intervals - Short, fast sprints from 400-800 meters with rest intervals promote speed.
• Hill runs - Running hills develops leg power to unload harder punches.

Many fighters also supplement their running with other cardio like jumping rope, using the heavy bag, and circuit bodyweight exercises.

Tips for Run Recovery

Recovery is just as critical as the running itself when aiming for optimal performance. Here are some tips for boxers to bounce back from training runs:

• Rehydrate and refuel with protein and carbohydrates within 30 minutes of finishing a run.
• Alternate hard running days with lower intensity training or complete rest.
• Get enough sleep to allow the body to adapt to the training stimulus.
• Use foam rolling, massage, cold water immersion to help muscles recover.
• Wear compression socks after running to improve circulation in the lower legs.

Example Weekly Running Plans

Here are two sample running plans that demonstrate how a boxer may structure their weekly running regimen:

Base Building Mesocycle

• Monday: 30 minutes easy run
• Tuesday: 45 minutes moderate hill intervals
• Wednesday: Rest
• Thursday: 30 minutes easy run
• Friday: 4-6 x 200m strides
• Saturday: 45-60 minutes steady long run
• Sunday: Rest

Fight Camp Mesocycle

• Monday: 30 minutes easy run
• Tuesday: 6-8 x 400m intervals
• Wednesday: Rest
• Thursday: 30 minutes easy run
• Friday: Rest
• Saturday: 20-30 minutes light jog
• Sunday: Rest

Obviously, these are just examples and may need adjusting depending on the individual. The main takeaway is that running volume and intensity is reduced during fight camp as the focus shifts to technical boxing work.

Conclusion

While running daily occurs during certain training cycles, most boxers do not necessarily run every day year-round. Running frequency, distance, and pacing depends on the boxer's conditioning goals, recovery capacity, and proximity to the fight date. Following a properly periodized running program allows boxers to build an optimal endurance base to perform at their best inside the ring.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.