What can you do outside the gym to get in shape for the ring? Almost any type of exercise will do. Many well-known athletes have taken ballet or dance classes, while others have used more traditional routes like running. Mohammed Ali used to run in weighted boots, and it paid off. When he didn’t wear the weighted boots, he was lightning fast. Everyone remembers the great scenes in Rocky as he ran through the streets of Philadelphia. Roadwork is part of boxing training, so doing it right is important.
Running seems simple enough, but it isn’t.
Most people think they only need to run and not do anything different. They believe it’s like walking but moving faster. That’s not true. When you walk, one foot is always on the ground. When you run, both feet are in the air sometimes if you’re running at top speed. That means you need good shoes to cushion the shock and are made for the type of terrain where you’ll run. Get help from an expert that only sells athletic or running shoes. You’ll save your body and your feet from the high impact of running.
Unless you’re in exception aerobic shape, start slower and work toward longer runs.
Even if you are fit, make your first few runs shorter, focusing more on posture, stride, and adjusting speed. Roadwork is meant to build endurance, but mental focus and footwork are also important. Break up your roadwork into different sets, sprinting sometimes, backpedaling, running while shuffling toward the left or right, anything that mimics the movements of the ring.
Make it a high-intensity interval training—HIIT—run.
Modifying your speed throughout the run from high intensity to a recovery speed and back builds cardio fast. It changes an ordinary run to a HIIT run. Start slowly to get warmed up. Jog for a few minutes first, then start running at a moderate pace for approximately 2 minutes, then begin alternating your movements. You can jog backward by turning around, switch to a side shuffle, skip forward, turn, and side shuffle leading with the opposite foot. Create a large square with your moves. Slow down your pace to a recovery pace for about five minutes. Your first runs should be shorter, approximately 20 minutes.
- As you get stronger, make the runs longer and add more footwork intervals to each session. Make your moderate-paced intervals shorter and your jogging and footwork longer.
- Incorporate footwork and stairs or inclines into your roadwork to build stamina. Alternate the type of running you’ll do each time. Aim for distance one day and agility the next time you run.
- Always let someone know where you’ll be running if you’re running outside. Leave a map of the path you’ll take and take a cell phone with you. If possible, run with a friend. Injuries can occur along the way.
- Carry water with you, especially if it’s hot. Drink before you run, during your run, and after your run. In hot weather, don’t run on asphalt, but stick to dirt paths or grassy areas. Sunrise is the coolest time to run.
For more information, contact us today at Revolution Training