Road Work: The Art of Running for Fighters

No matter what you may hear running does have a lot of benefits when you train for boxing, kickboxing, and MMA. The reasons for adding running to your training are to build up your endurance, help you keep your mind focused, and help build discipline. Now understand that boxing, kickboxing, and MMA are 80 percent anaerobic and only 20 percent aerobic. The anaerobic part is when you are actively fighting (throwing punches, kicks, shooting, or grappling). While the aerobic part of your fight sport is circling the ring or gaining position. You may ask how can I use my running to train both. Well, the recommendation to help you maintain a balance between the two is by incorporating interval running with aerobic running.

What is Interval Running?
Interval Running is a method of breaking down your running pattern into three separate speeds. This method helps you develop and maintain your fast twitch muscle fibers. The folowing is a recommended interval session:

• 20 seconds jogging
• 20 seconds running
• 20 seconds sprinting
• Repeat

After completing the 2 minute session rest 1 minute then repeat 3 to 5 times. For advanced individuals, you can supplement the rest period with pushups, pullups, or squats. This is known as active rest.

Interval Running and Aerobic Running
Another question you may be asking is how much of each type of running should I do. It is recommended that a fighter trains aerobic running 1 to 2 times per week with interval running 3 to 4 times per week.

It is suggested that a fighter should not devote more time than this to their aerobic training as this would mean you are training your slow twitch muscle fibers as much as your fast twitch muscle fibers. This could be counter productive because this would mean your slow twitch fibers may become dominant which in turn would slow you down in the ring. However, this is still a little up in the air. I know many fighters that do their road work in the morning by just an aerobic running session and they still perform at top notch. It may be because the rest of their training is anaerobic emphasizing on plyometrics, but many trainers are split on this topic. I recommend the best way to train is listen to your body if you find that you are slowing down during sprints then maybe you are doing too much aerobic running. Try the recommended sessions of each type if running to get an idea of where to start.

As fighters we need to remain explosive in the ring so the majority of our training needs to be explosive.

"I hated every minute of training, but I said, don't quit. Suffer now and live the rest of your life a champion." -- Muhammad Ali

Keep Focused,
Alex