3 miles a day is all you need?

[Tuggers1986]

Depends on the speed to be honest. 3 miles a day at 7 min miles maybe. 3 mile jog aint achieving shyt

[JPSmyth]

I remember reading somewhere, or watching it in a video, a renowned trainer saying that boxers aren't runners. It doesn't matter if your roadwork times are amazing, as long as you are jogging and putting in the work. they say running 5+ miles is going to give you the base stamina to go the distance in a fight, but interval training and bag work, sparring and other stuff is going to be a greater factor in giving the stamina in later rounds

[Trigger unhappy]

I'm not a fan of running so many days back to back. You have to give your body time to rest and recover.

[Kid Achilles]

I think after a month or so of it, your legs adapt to heal from running back to back days, 6 days a week (giving yourself one break day from any intense exercise). My coach told me to run every single day, and he was good enough at the amateur level to qualify for the Olympics, so I suppose his opinion has some weight to it. The old timers ran every day too, and sometimes went for two runs, one in the morning, and one slower one in the evening or late afternoon.

So in my opinion a serious fighter should run every day. It helps to control weight (so one isn't killing himself to make weight in the last few days before a fight), it's good for developing balance, and it strengthens the muscles and coordination of the entire body in so many ways. Running is a great exercise and there seems to be no replacing what it does for the body. Cycling and swimming are good supplementary cardio but are no substitute. A fighter fights on his or her feet and so that's where the cardio should be done.

[greynotsoold]

You have to keep in mind that is not, or should not, be all that you do. You should be putting in round every day on the heavy bag, in front of the mirror , sparring, on the mitts, etc...And none of this should be done 'going through the motions' style. It should be happening at the pace you intend to fight at

[TRTboy]

I hear rios barely does any roadwork but is a relentless beast in the ring. It varies in each individual. I personally am not that fond of doing roadwork myself it helps my endurance so I push myself to do it. I think I average around 3-5 miles a run 4 days a week.

[greynotsoold]

Chavez Sr didn't run for years, from the late 80s, if I recall. He had ankles that got sore, so he would spar hundreds of rounds.

[javier234]

yeah i agree mu trainer said 2-3 miles was good.. but we'll see..

[Zarco]

I say if you are an amateur boxer, 2-3 miles is good. I used to run 2 miles and it did me good. I would run fast paced right from the start and time my run to complete it in 14-16 minutes depending on the day. Other things are going to help besides running. You can also do different plyometrics exercises, I took this on instead of running at it helps immensely. I warm up good, then I put on 5lb ankle weights and jump as high as I can consistently for a minute, then take a few second break, and do a few more sets. You would be surprised at how good this works you out. It also makes you have a strong stance in the ring and increases your overall body strength. Rest is very important, you dont have to run everyday. Every other day is good. It is also a matter of how you train on the bags. Are you taking your sweet time because its just a bag? Or are you throwing nice combos, throwing punches with strength, slipping punches, weaving, fading back, using footwork, showing upper body movement. Your heavy bag work out should be intense. Good sparring is what is really going to help, but you need some one in the opposite corner who will give you good work. You can run all you want, but you have to work that into throwing punches and the technique that it takes to make it look sharp. Another thing I devote time to is breathing exercises that you can do any where any time. You can look up some on the net but I breath in and out through my nose as quick as I can for 1-2 minutes, I do a few sets of these. I take deep breaths and hold it in for as long as I can, also do a few sets of these. I also just take deep breaths in. Its just all about expanding your lungs. People go through their normal day by breathing normally, thats why they start getting tired when their heart rate increases. So many ways to work on your conditioning. Dont forget the power of will when you are in that ring.