[Cardio] How fast should I run?

[asgarth]

I started boxing recently again, went for 4 sparring rounds and was totally empty after 2 rounds (well, fought against an active amateur, so the pace was pretty fast)

My muscles are not the problem I think, because they dont get heavy, but breathing gets heavier and I dont get enough oxygen.

I also got myself a fitbit blaze watch to record my heartrate. The rates are divided in three categories:

a) Peak performance
b) Cardio
c) Weightloss

What is the best way to build boxing cardio? I know about aerobic and anaerobic training, but Im by no means an expert.

Should I start running long distance at a normal pace to gain a basic cardio level. Or should I already emphasize on intervall sprints to up my anerobic endurance?

[Hutchmx92]

I started boxing a month and half ago and was shell shocked how tired and how fast it happened. I hadnt been exercising regularly but didnt think i would bevas tired and winded as i was. After that day in the gym working just mitts , i started 3 long runs a week 30 min dont worry about time just yet .

After a week bump to 40
3rd week bump to 50
After that start doing 5 mile timed runs steady pace and on thr days off do sprints , 200 meters have been great for me and i usually do about 8 in a workout and they are at 85% effort not 100% until your final few.

That mixed in with jump roping on ither days and went in for my first sparring match after a month and half roughly , got through 3 rounds without a problem and worked mitts after them.

[HeadBodyBodyBody]

1) Run as fast as you can for 3 mins, jog for 1 min. Repeat.

2) Long, steady, slow runs for increasing baseline fitness, endurance, etc.

3) Sprint sessions for explosiveness (uphill if possible).

4) Tempo runs, fast-paced but not all-out effort (85% maybe), half hour or so.

I list these sessions in order of importance for boxing, but that's just my opinion. I'd suggest doing one of each of these sessions every week AND RECORD YOUR TIMES/PROGRESS. There was a person at the gym a while back who came with 10k-racing experience (i.e. not especially explosive, very slight) who turned out to be an incredible boxer, mostly because of their baseline aerobic capacity I think - they never gassed. Good runners make good boxers, just generally speaking. Only increase weekly mileage/time 10% at a time, or you will probably injure yourself.

Also, don't rely on the fitbit. Are you going to be wearing a fitbit whilst you're in the ring??! Between rounds... "Oh, I'm at 95% HR, I'd better cool it down" hahaha

[Boxfan83]

I started boxing recently again, went for 4 sparring rounds and was totally empty after 2 rounds (well, fought against an active amateur, so the pace was pretty fast)

My muscles are not the problem I think, because they dont get heavy, but breathing gets heavier and I dont get enough oxygen.

I also got myself a fitbit blaze watch to record my heartrate. The rates are divided in three categories:

a) Peak performance
b) Cardio
c) Weightloss

What is the best way to build boxing cardio? I know about aerobic and anaerobic training, but Im by no means an expert.

Should I start running long distance at a normal pace to gain a basic cardio level. Or should I already emphasize on intervall sprints to up my anerobic endurance?

HeadBodyBodyBody, knows whats up. He wrote a pretty good general form of cardio for you. But also remember its not just your legs. When you are on a paced (distance) run remember to throw punches. No point of being able to move your legs but have to keep your hands down because your upper body is fatigue. Also swimming will help you gain big lungs without the joint pain.

Also 1 thing I have sworn by lately is jumping rope with wrist/ankle weights. I like to switch from ankle to wrist after each round finishing without weights on at all.

Lastly, although having a large gas tank is a must for a fighter, you should really focus on not having to to see how deep it runs. Focusing on quicker feet might benefit you a lil more. Your cardio will eventually get there with effort but you need to train your feet.

[StrikeFirst101]

Kudos on getting back into boxing!

HeadBodyBodyBody brought it though. I agree with his suggestions. Stretch yourself, push hard but balanced and you'll see a big difference.

[Mr.MojoRisin']

As fast as you can for the length of the roadwork. If you are comfortable then you are going too slow.

[Beercules]

Until you puke

[HeadBodyBodyBody]

HeadBodyBodyBody, knows whats up. He wrote a pretty good general form of cardio for you. But also remember its not just your legs. When you are on a paced (distance) run remember to throw punches. No point of being able to move your legs but have to keep your hands down because your upper body is fatigue. Also swimming will help you gain big lungs without the joint pain.

Also 1 thing I have sworn by lately is jumping rope with wrist/ankle weights. I like to switch from ankle to wrist after each round finishing without weights on at all.

Lastly, although having a large gas tank is a must for a fighter, you should really focus on not having to to see how deep it runs. Focusing on quicker feet might benefit you a lil more. Your cardio will eventually get there with effort but you need to train your feet.

Thanks for the positive feedback man. I agree with your added points.

I like to jump rope with ankle weights for half hour sessions. I also mostly run with 0.5kg weights in my hands - been doing that for over a year now. I was worried at first that it would screw up my coordination but it's all good. And yeah, throwing punches at leaves and branches is always fun

[StrikeFirst101]

Thanks for the positive feedback man. I agree with your added points.

I like to jump rope with ankle weights for half hour sessions. I also mostly run with 0.5kg weights in my hands - been doing that for over a year now. I was worried at first that it would screw up my coordination but it's all good. And yeah, throwing punches at leaves and branches is always fun

lol always.