Boxing is probably one of the most physically demanding sports of all. It can be quite daunting to throw punches continuously, for one round after the other and contend with an attacking opponent at the same time. A boxer also needs to block, slip and punch, using split second reactions and maneuvers. That’s why the mental fortitude and perseverance that successful boxers require may be a bit different from most other sports. In order to be successful in the boxing ring, proper, sport-specific training is absolutely essential. Old school trainers still tout the benefits of “roadwork”, while training for boxers. Roadwork means waking up at the crack of dawn, to jog for about 4 or 5 miles. It is strongly believed that roadwork or running can enhance a boxer’s ability to sustain sparring sessions that may be a lot more intense. However, people, who believe in running for boxing, should go about their work out sessions in a proper way, so as to maximize the effects of their valuable training time.
A style of running, known as interval running, includes running hard, for the approximate duration of a sparring round, which could last for around 2 to 3 minutes, depending on whether the boxer is an amateur or a pro. The rest period that follows should last for approximately the same rest period that the boxer has between rounds. Therefore, if the boxer is fighting 4 rounds, an interval running program will have 5 intervals. In case of professionals who go through more rounds in a sparring match, the number of intervals in a running program will be more. However, in order to avoid over training, it may be best to limit the maximum number of intervals to around 8 or 10. Moreover, this training program should not be followed everyday, only 2 to 3 times a week. On other days, the boxer could practice the traditional roadwork, basically a 4 or 5 mile run.
Long distance running is still very important for a boxer, as they enable their body to endure the interval work that is harder. The best pace to run at, for a professional boxer, is one mile in 6 or 7 minutes. While long distance running for boxing, may be good a few times a week, it does not prepare a boxer’s body for the rigors that are associated with a grueling fight. The best way for a boxer to train is by stepping inside the ring to spar.