Speed Endurance Running
Published September 1, 2008 by Martin Bean
With the start of the boxing season around the corner, there is no time like the present to get out and start pounding the roads to get fighting fit.
However, it is important to vary your running – I see far too many boxers simply plod through 4 or 5 miles without any sprint/speed work and whilst plodding through these runs will keep your base fitness ticking over, it is not replicating the cardiovascular demands that you face when you step into the ring.
There are two areas that I feel you should be concentrating on – I term these ‘Speed Endurance’ and ‘Explosive Speed’. Both of these are runs should be conducted at close to maximum intensity and built in to your training regime on a regular basis.
Of course, these type of runs can be conducted anywhere at all, but it is ideal if you use a running track for precise distance measurement. Your local athletics club is more local than you think – check the following link to UK Athletics to find your local club – http://www.ukathletics.net/grassroots/search/.
You can then also take advantage of the athletics based coaching and whilst I appreciate you are a boxer and not trying to become a runner, tips on technique can help you run faster and in turn, get fitter.
This week I will detail speed endurance, which is extremely important ahead of a new season. Speed Endurance running is designed to replicate the rounds you are boxing and the rest in between each round.
Amateurs – As you are boxing a shorter number of rounds and the boxing is typically at a higher intensity than many professional matches, your speed endurance workouts should be based around an 800 metre flat out sprint (yes, you really must sprint 800m flat out!) and take a note of your time. After your first 800 metre sprint you should then take a one minute rest and do the same again – still sprinting! Continue this process, timing each run, until you complete you total amount of three or four rounds.
If you have done this properly (not holding back to save energy at any point) you will notice a time gap between the first run and the last run. Take a note of that time frame and it is then your target to reduce that gap, so you can go flat out for all three/four runs with hardly any gap in the time between the first and last run. You will then be improving your overall fitness by using a running style as close as possible to the work rate you box at.
Whether your running times are as quick as other boxers is not so important – as I’ve noted above, you are not trying to become a runner. But what it most important is to ensure that you are working at your maximum possible speed, whilst improving your own personal best times and reducing the gap in the first and last runs. A training diary noting your times is a good idea so you can keep track of your progress.
Doing this run at least once, but ideally twice a week, will see your fighting fitness improve greatly.
Professionals – If you are boxing 4 to 8 rounds I recommend using the above 800 metres technique but increasing the runs to match the amount of rounds you are boxing.
If you are boxing 10 to 12 rounds then you should combine two different speed endurance runs. Start the first half of your session with 5/6 800 metre runs as above, at 100% effort with a one minute rest period between each run.
Then, for the final 5/6 runs you should increase the distance to 1200m but reduce the intensity to around 85% - 90%. The rest should still maintained at one minute and these final runs will really test your resolve. Although you will still be monitoring the times of your runs, the main objective initially is to maintain your technique and style i.e. not show you are tired.
Showing your tired in a bout is like showing a red flag to a bull – a total ‘no no’ in a bout. Therefore, maintaining your ‘poker face’ during these runs, whilst still pushing yourself and working hard is essential. Getting into good habits such as this will be replicated when you enter the ring for a bout.
If you are competing over 12 rounds you may think that the total distance in this exercise of 12km (6 x 800m and 6 x 1200m) seems excessive. But do remember, you are competing over championship rounds against championship class of opponents. Similarly, you will not be alone in following this type of training – it has been well documented how undisputed Cruiserweight world champion and Heavyweight contender David Haye incorporates a 10kn sprint into his training routine (100 x 100m) and it has clearly yielded excellent results.
All of the above runs are intense sessions and should not be conducted within 7/10 days prior to a bout. In addition, before starting any of the rigorous training sessions stated above, it is advised that you consult your doctor to ensure you are fit to train, seek professional advice on the training methods and use the correct equipment (i.e. protective running shoes etc).
Please note: The above article is used as a general guideline only and no training should be undertaken unless you are medically fit to compete and being advised and monitored by a qualified coach.
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