Most fighters, okay alot of fighters, start their daily training by hitting the pavement & running for miles.

3 miles.

5 miles.

Heck I know a guy that would do 8+ miles!

And I’m not shunning running, but as a fighter, you’re not a marathon runner so you don’t need to be running for miles. You should be running for time.

So first we’ll set the time frame in which you’ll run; each time frame will be slightly different depending on what kind of fighter you are:

Now that you know how long you will run, on your rest(which will be 45 seconds to one(1) minute long), you will shadowbox the entire rest.

Shadowboxing on the rest will lower your heart rate slightly, and serve as like an active recovery so that way you can endure your run again.

Now I’m going to give you a full workout example of how you can do this form of running.

(For this example we will be using 2 minute rounds; with a 45 second rest)

Round One: 2 minute of Moderate Jog(Nothing slow but you should be able to talk while running)

Round Two: 2 minute Jog w/ occasionally sprints (This will mimic what a actual fight feel like)

Round Three: 2 minute Jog w/ side shuffles(Building footwork)

Hopefully you get the picture now.

Ideally, whenever I do a workout like this, I aim for 5-6 rounds.

I started running this way due to my plantar fasciitis and my degenerative disc in my lower back that makes running for miles super uncomfortable & painful for me.

Running this way allowed me to find a way that my body can handle without too much pain, but still reap the benefits of building my endurance as well.

Plus I just find this method of running to be more fight specific.

See you in the next lesson!

~
Coach Tarik | RasTariek Boxing Temple