OfflineMy first question is about road-work. How much should someone run? I'm beginning to think that more isn't always necessarily better. The other week when Joshua Clottey was fighting ( on HBO ) they said that he ran 12 miles a day. Yet, by the sixth or seventh round he was looking tired and had lost a lot of the sting on his punches. Is two or three miles a day good enough? And in a similar vein: is it effective to run every-other-day, supplementing with skipping on off days, to prevent injury, while still improving stamina?
My second question is: I usually find myself training alone, and therefore have no one to work a timer for me, let alone help me with my gloves. For this reason, when I hit the heavy-bag, I go for 2-3 fifteen minute rounds. Instead of doing ten or so three minute rounds. Is this effective? Should I do less time on the bag? More? Should I change the length of my rounds?
Any suggestions would be greatly appreciated.
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First roadwork - I am of the school of thought that believes long distance running is a training myth in boxing. It is good for endurance, aerobic capacity and is actually kind of relaxing. Unfortunately the benefit in the ring is questionable as boxing is at least 70% anaerobic and only 30% aerobic. Actually, the long distance running is better for recovery between rounds than it is in improving effectiveness in the fight.
So, long story short, I think you would benefit more from 2-3 miles a day down in an interval type fashion. Either run at max speed for the 2-3 miles or break it up into a number of sprints - sprint 400m, walk 400m, sprint 600m, walk 600m, sprint 100m, slow down - that sort of thing. Like you pointed out, it is a good idea not to do this everyday so supplementing with skipping and other types of similar activities are excellent choices.
Regarding your heavy bag training - your 2-3 fifteen minute rounds are effective in increasing your anaerobic capabilities/endurance but I would not do just that type of workout. You need to train how you will fight and fighting is 3 minute rounds. You can download a boxing timer here on the site that you can set to various intervals. It is a very good timer and will let you vary your workout and doesn't require a partner to help you work it... So yeah, I think you need to work on some different bag drills in addition to the excellent work you are already doing with the fifteen minute rounds.
About the running: I was hoping you'd say that. I've done sprints before, breaking it up and all-out running for three minutes, then jogging for one minute. I wasn't sure it was okay to actually bring it back down to a walk. That'll make it a little easier.
Bag-work: very cool. I'll check out that timer. Unlike running, is it healthy to work the bag, say, six days a week? Provided my knuckles & wrists aren't getting injured? Or should I be taking days off in-between?
Thanks for the advice. I'm sure it'll help.
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