Running, Jogging or Sprint intervals?

[samoram]

Running, Jogging or Sprint intervals?

which is best? and after training? or in the morning before?
you might ask whats my goals? my goals are..

lose body fat, keep muscle, and increase explosive energy for boxing.

I use to do 8 mile runs and I found that my energy levels were good over long training sessions, but my explosive energy was low and that my body muscle was pulled down.

I have also done sprint intervals after training, fast pace over 4 miles, was great for explosive energy and my overall body muscle mass increased, but my legs were to bulky and I lost a little agility.

If anyone could offer me some advice PLEASE do, I think maybe something in between or a bit of both might be the way forward, or possibly fast pace runs.

thanks!

[phallus]

sprints in the morning for what you want - burn fat + more explosive muscle

[Sugarj]

I find that doing 800 metre reps with one minutes rest in between fits nicely with boxing training because a competent paced three minutes covers about 800 metres (half a mile). Its quite a fast pace, not easy to do several rounds.

Its good for explosive work because its a fairly fast pace, plus you get the minutes recovery to slow the heart and raise fitness. It is also clearly a cardio exercise.....that works the heart and lungs.

[T.Horton]

you should do them all. think about it, what pace is a boxing round fought at? fast, slow and medium basically. you should train your muscles for all speeds in the ring to open the neuro-pathways between fast twitch fibre muscles and your brain mainly so you don't gas after a couple of flurries or after being on your feet, constantly moving, for twelve rounds. that's my humble opinion.

[SpecialOne]

agree above and i dont think 8miles suit amateur boxing at all, 3 miles on a regular basis is perfect along with sprints

[Suckmedry]

600m repeats for junior ams and 800m repeats for seniors can't be beat in terms of fight fitness for the ams imo.

I personally do 6x600m, with a min inbetween