running help

[younghypnotiq]

iigh well my cardio sucks. but ive been running and have rly got my cardio alot better. i started at barely being able to go ten minutes. now i can go for almost 35 mintues. anyway at wat time shud i stop increasing the time and increase the speed i run for? mayby once i get to 45 min i shud just run for 45 min and increase the mileage each time? how do you guys do it/ thanks

[TheRock49]

If you're training for boxing you should really do some kind of interval cardio conditioning. Say like jog 400 yards, sprint 100, and repeat, for a couple miles. Thats what I was taught anyways.

[boxingtactics07]

45 minutes is good. I think when you hit that mark you should just aim for completing the 45 minute time longer. I don't think it's necessary to even go that long for an amateur though. 30 minutes is enough aerobic roadwork for a boxer; work on increasing your distance after that. It shouldn't be the only form of roadwork you are doing either. I used to vary between suicides, hill sprints, 30 minute distance runs and stamina was my best attribute. It would be good idea to include a speed-endurance day in your program as well.

Keep in mind though you can do aerobic and anaerobic conditioning with all kinds of outdoor activities (rowing, biking, swimming, etc)

[younghypnotiq]

alright thanks guys ill incorporate the sprints in soon. thanks. well right now i can prolly do 30 minutes so i guess ill do 30 min and just keep increaseing the distance i run thanks guys

[MagnificentMatt]

..Just run the 45 minutes, throw in some side to side, backwards movement, and wind sprints..


So much easier than getting all down to measurements.

[curly]

Don't run for too long because that puts you in the bad habit of pacing yourself in a fight, your amateur right? Intervals I heard are very effective. After a 30 min run I jog 100m, then sprint then walk. Repeat around 4 times.

[BlackWater]

This is what you need

Tabata Intervals
By Ross Enamait - Published in 2003


As I am writing this article, I am happy to report that the temperature is a balmy 10 degrees Fahrenheit outside. The wind chill is –4. Last week, the wind chill hit –30 degrees. There is snow on the ground and it is cold. During this time of the year, you may have difficulty running outside. I personally enjoy running in the snow, but you may not have access to a convenient running location.

What can you do? Will you sacrifice conditioning because of a little cold weather?

Of course not!

There are several indoor options that you can use to crank up the intensity of your conditioning session. Tabata Intervals are just one example. The phrase Tabata Interval originated from a study performed by Dr. Izumi Tabata (and colleagues) at the National Institute of Fitness and Sports in Tokyo, Japan.

Below I have provided an abstract from this study.

ABSTRACT

Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.

Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.

This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.

View Abstract At PubMed.gov


Tabata Summary


Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes). Although Dr. Tabata used a mechanically braked cycle ergometer, you can apply this protocol to almost any exercise. A few popular examples include hitting a heavy bag, sprinting, jumping rope, or performing bodyweight calisthenics (ex. squats and pushups).

Your first reaction might be, “How effective can this protocol be with just 4 minutes of exercise?”

Let me answer this question for you… VERY EFFECTIVE!

You will be amazed at how intense 4 minutes of exercise will feel. These intervals will tax both the aerobic and anaerobic energy systems. Tabata Intervals are excellent for those athletes who participate in high intensity sports such as boxing, MMA, or wrestling.

After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max. These results were witnessed by physically fit athletes. Many tests are conducted on deconditioned subjects, which leads to results that are difficult to evaluate. Dr. Tabata's test was much more effective, as it produced a positive response on individuals who were already in shape.

This form of training is also effective for fat loss. Tabata Intervals will raise your body’s metabolic rate long after the exercise session is completed. You will continue to burn fat throughout the day. Many recent studies have confirmed that the powerful "after-effect" of interval training is much more effective (for fat loss) than low-intensity, continuous exercise.

As mentioned, the Tabata protocol can be applied to almost any exercise. The most obvious choice is outdoor sprinting. For example, sprint 20 seconds, then rest (walk) 10 seconds, and continue until you have completed 8 x 20 second sprints. Always begin with a moderate warm-up and cool down session.

A winter friendly option can include a variety of exercises. Below I have provided one sample workout.

Tabata Workout Sample

* Jump Rope (High Knee jump rope style, sprint in place)
* Pushups
* Squats
* Chinnies

This workout will consist of 4 separate Tabata Intervals, each consisting of 4 minutes. The total workout will last 16 minutes. You can perform this workout indoors.

Another great Tabata workout can be performed on the heavy bag. Punch non-stop for 20-second intervals, followed by 10 seconds of rest. You will be surprised at the difficulty of this 4-minute heavy bag session.

Incorporate variety into your Tabata Interval workouts. A few sessions per week will offer plenty of intensity.

[Marcus]

if you run on the streets, and im guessing you have power poles you run by every 50 yards or so. so every 4th pole sprint or run a fair bit faster to the next pole, man it works well, but its a total killer on the legs ...good luck.

[RDJ]

I'm not too scientific about road work, but I do mix it up. My route is not planned, lately I just start somewhere in the city centre and go where I please, Marciano style (but a lot less miles). I don't plan sprints either, I just chase cyclists for a while or something like that. Sometimes I run on my toes only for a while, till the end of a track on my mp3 player for example I am not allowed to let my heels touch the ground. I also go sideways and backwards a lot, do carioca's, etc. If I pass a bench I do some callisthenics and if there's a quiet spot some shadowboxing. I also throw a lot of semi punches while running. In parks I use branches on trees to duck and slip while I run past them. If there's not too many people around that is, I don't want to look too weird :D

[younghypnotiq]

This is what you need

thanks bro good read.

[RDJ]

thanks bro good read.

Bad memory? :think

[Only registered and activated users can see links]

You've been asking how to run for ages, at this point anything would be good. Get out and fucking run already.

[younghypnotiq]

lol. i never read that particualr article on it. and ya ive been running for the past few weks and my cardio sky rocketedi jog 1x a week and i do sprints 2x a week now

[20flood]

Not to hijack the thread, but is cycling an effective replacement of running? I can't stand running personally, and I'd much rather cycle. Or even swimming?

[maz]

45 mins helps for some things but not really for boxing. It would only help if your fightplan is to throw jabs the whole fight. Of course if u do 45 mins u will be better conditioned than when u could only do 10 mins. But If u box, u really need to be doing interval training in my opinion. Sports-specific training emulates putting your body through something very similar to what u go through when u compete in that sport. For boxing, u have 2 mins of intense anaerobic activity, followed by 1 minute of rest. When u first start to do interval training u shouldnt be emulating anything close to those timings (perhaps to 20 seconds sprinting and 1 minute rest) but eventually build up to perhaps 1 minute on 30 seconds off. A ratio of 2:1.

As for cycling..yes im sure it would be fine. The main thing is to get your heart beating very fast for a period of time, and then have a 'rest' period (although with your body still moving) for another period of time. Cycling can do that. Plus it would be great for your calves (alot of punchin power can come from the calves).