Tips on building endurance

[Beavis_5000]

I would lower that 5 times a week down to about 2-3 times a week. 2 for now, 3 when you get in shape.

Instead of adding distance, work on running the 3.5 miles faster and harder.

Maybe once every weak or two pull out a 4-5 mile, slower, steady paced endurance run in place of one of the harder/faster 3 mile runs.

[Layzie Kidd]

Depends what youre trying to build endurance for.

For a fight?

Nothing will work your heart and lung better than doing a full routine, of atleast 1 1/2 hours. Meaning keeping a good steady heartrate through out. That'll help with keeping your heart and lungs being able to build steady which is the most important thing for a fight.

If youre specifically just talking about just lungs to the extreme, again the routine will help with that overall while doing everything else at the same time, you can do running in the middle or after your routine too. I usually do one medium pace through out with sprints for about 1/3 a lap.

I dont think just running alone will do anything for a fighter. Mainly because different parts have to be conditioned through repitition. Running isnt going to help you keep the arm strength to hold your arms up the way working on the bag, shadowing, or things of the like will.

Doing a proper routine it builds up the proper muscle endurance to be able to keep doing the movements over and over without straining the muscle. You might be able to keep a good amount of wind from running, but that isnt going to help if you dont have the proper muscle endurance or strength to keep throwing punches, or have the specific leg muscles worked to keep moving.


But like I said I dont think running alone will do much for a fighter, running will do much for a runner. Running is good to do by itself when you when you arent doing your routine, just rack up more running distance and let that be your work out.

I do my major running when I'm not doing a routine, I consider running a necessary supplement, but not my core dependancy for fighting. The only trouble you might have doing a routine is that your body (specifically muscle) wont be able to handle the constant repititions, in that case just do as much as you can during a round.

Since youll be putting more time into your routine which also counts as heart and lungs, you can cut down your running. I do one mile if I'm running in the middle of my routine, and 3-5 miles when I'm not doing a routine.

Also doing the sprints while running will help ease soreness of your legs since it does the opposite muscle fibers. Its always good to finish off with a sprint and it works your lungs at its fullest while building leg speed.

[Chalino Sanchez]

my advice stop masturbating maybe only once a week

[Biolink]

Keep pushing. Nobody said you only had to keep running 3-4 mile sessions.

I was up to 8-10(12-14 K) miles PER session(4x a week)

Try to run your sessions faster. Add distance. Do you do roadwork? Do you run at different tempos? Do you run backwards?

There's lots of crap you can do to spruce up your runs. Go crazy.

[toshmurph]

Cheers guys for the helpful tips, been a week or two since I posted here..

I'm beginning to see some returns now, taking on board all tips, I'm mixing up shorter and longer distance runs.. Doing that 5 days a week, 2 long, 3 short! Up to about 8 miles/13 kilometers on the longer runs, I do about 4 miles/6-6 1/2 kilometers on the short runs..

On the days I do short runs I mix up Sprints or Gym Leg days to burn a bit more.. Gone back to boxing 2 nights a week as well, which was tough at first but enjoyable despite the beatings, ha!

Took up Yoga as well, which I'd encourage every body to do, really improves both stamina and flexability which is helping in sparring. I'm also looking to start Brazilian Jiu-Jitsu also as it looks fun and is great for anaerobic gains, so I'm keeping pretty busy!

Just as a note I'm a stocky 5'8 and was 174 Lbs and 18% Body fat, I'm now down to 154 and 13% BF, hoping to get down to single digits in the next 6 weeks.. Anyway thanks again guys for the input, feel free to keep adding your knowledge if you like its much appreciated, keep adapting and learning!