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How Many Miles Should A Boxer Run?

How many miles should you run each week if you're a boxer? That's a question that many boxers are wondering about these days. However, the answer to that question is not the same for everyone. It depends on your weight, conditioning, and how long you've been boxing. This blog post will discuss how many miles you should be running as a boxer and provide some tips for getting the most out of your running routine. So keep reading if you want to find out more!

Boxing FAQs

Although unlicensed boxing is not illegal it can be seen as a rougher, more brutal side of the sport. Unlicensed fighters are boxers who are not licensed by the British Boxing Board of Control and often have everyday professions outside of the ring.

The jab conversely, is like snapping a whip. You aren't going to knock someone out with a jab, but you will stun or perhaps cut him or her if you throw it properly, and as a result you can disable your opponent long enough to execute your next move.

The swarmer - sometimes called the crowder or the in-fighter - is every pure technical boxer's nightmare. They are relentless and aggressive. A swarmer is a fighter who endeavors to beat his or her opponent by being both very defensive and by putting consistent pressure on the opponent.

These SIX (6) basic BOXING PUNCHES--jab, cross, lead hook, rear hook, lead uppercut, rear uppercut--form the foundation of boxing.

phrasal verb. If you punch in a number on a machine or punch numbers into it, you push the machine's buttons or keys in order to give it a command to do something.

The Right Way To Train For Boxing!

Boxing is often labelled as old-school in nature. A successful fighter's perseverance and mental fortitude are unique from other sports. When a boxer demonstrates courage and tenacity inside the ring, he is often labelled as a "throwback" to the golden days of boxing.

Unfortunately, this old-school mentality often causes more harm than good. Archaic training myths have plagued boxing for many years. These myths continue to mislead many aspiring fighters today.

As sports science and performance nutrition evolve, boxing often stands still, refusing to accept the advancements seen across the board in mainstream sports such as baseball, basketball, and football.

Today's Boxer

Today's athletes are bigger, faster and stronger. Science has evolved at an alarming rate. We now understand the intricate nature of how the human body works. This knowledge has a direct carryover to the world of boxing.

Boxing is an explosive, anaerobic sport. The act of throwing punches, round after round, while contending with an attacking opponent is a daunting task. Boxing is perhaps the most physically demanding sport of all.

You must punch, slip, and block with split-second movements and reactions as a boxer. A boxer must be prepared to fight with intensity, round after round. Your body must be conditioned to throw the same explosive punches in the last round you started within Round 1.

An Anaerobic Sport

A boxer must train in a sport-specific manner if he wishes to succeed inside the ring. Many old-school trainers continue to preach the importance of long, early morning roadwork sessions. The great majority of boxers today still run 4 or 5 miles daily. However, these long aerobic running sessions do little to prepare the boxer for the physical demands he will face inside the ring.

Boxing is anaerobic. The sport has been estimated as approximately 70-80% anaerobic and 20-30% aerobic. Anaerobic means to conduct an activity without oxygen. Anaerobic exercise, like boxing, stresses the muscles at a high intensity for short periods.

A perfect example is a fast combination that a fighter throws in the ring. The aerobic portion of the match takes place when the boxer circles the ring, perhaps catching a quick breath. Aerobic exercise is defined as low-intensity activities performed for extended periods.

Long slow distance (LSD) running is not a sport-specific form of conditioning for boxing. A fighter must pattern his training after the physical demands of the sport. Why spend 100% of your time running aerobically when the sport is primarily anaerobic? There is no answer to this question.


Rather than wasting valuable training time with LSD running, a fighter should make more valuable use of his time by training in a sport-specific manner. For example, one of the best ways to condition the body for boxing is through interval running. Intervals consist of intense, sustained running for a set distance or time.

Common intervals for boxers consist of distances of 200, 400, 600 and 800 meters. Amateur boxers fight 2-minute rounds. These boxers must be prepared to fight hard for the round duration. The 600-meter interval will closely mimic the anaerobic demands imposed upon the body during the bout.

Professional fighters fight for 3-minute rounds. The 800-meter interval is perfect for these boxers. A general rule of thumb is to run one more interval than the number of rounds you will be boxing. For example, if you are fighting a 4-round bout, it makes sense to run five intervals.

Sample Interval Routines

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Let's look at a sample routine:

  • 1-mile warm-up
  • 6 x 600 meters - 1 minute rest period between each interval
  • 800-meter cool downlight jog

It is important to run the intervals at an intense pace. You must maintain this pace for the duration of the interval. Interval training should bring your heart rate to anaerobic levels. Over time, you will gradually lower your heart rate, improve recovery time between intervals, and improve your running times.

Let's look at another sample routine:

  • 1-mile warm-up
  • 2 x 800 meters - 1-minute rest between intervals
  • 4 x 400 meters - 1-minute rest between intervals
  • 4 x 200 meters - 30-second rest between intervals
  • 800-meter cool downlight jog

Interval running sessions should not be conducted on consecutive days. It is best to run intervals 2 or 3 days per week. These workouts are intense. Your body will need adequate time to rest and recover. It would help if you did not run intense intervals on days you would be sparring. It is best to save interval sessions for days when you do not like boxes. You want to enter the ring with a fresh pair of legs.

A sample routine you can use for non-interval days is listed below:

  • Two-mile run (moderate to fast pace)
  • Sprint 100 meters
  • Shadowbox 1 round (3-minute round)
  • Run backwards 200 meters
  • Sprint 100 meters
  • Shadowbox 1 round (3-minute round)
  • Sprint 100 meters
  • Jog with hands up throwing punches 400 meters
  • Shadowbox 1 round (3-minute round)
  • Sprint 100 meters
  • Run backward 100 meters
  • Jog 400 meters
  • Walk to cool down

This sample workout integrates shadow boxing, sustained running and 100-meter dashes. A similar program has been used at many US Olympic training camps.

It is important to recognize the difference between sprints and intervals. Intervals require a sustained effort for extended distances. Sprints typically consist of 200 meters or less. Sprints require an all-out effort but last no more than 10-30 seconds. Both forms of running are important.

A boxer must maintain his strength and explosiveness for an entire 3-minute round. It is not enough to sprint for 10 seconds at a time. A weekly running program should consist of intervals, sprints, and an occasional aerobic run. Active rest is recommended for one or two distance runs per week to give the boxer a break from the intense running sessions.

Bring The Anaerobic Theme To The Gym

The anaerobic nature of interval running must continue in the gym. It is recommended that a boxer perform his roadwork in the morning. By running early in the morning, the boxer has all day to rest and recover before conducting his boxing workout.

The actual boxing workout will consist of two primary forms of training - skill training and conditioning. Boxing is a skill sport first. It is also a sport that requires tremendous conditioning. The most skilful fighter will have difficulty contending with an opponent with superior anaerobic endurance and power.

Boxing is not an easy sport. The road to the top is a long journey, which requires many long nights in the gym. While at the gym, the fighter must work to develop his skills and physical condition. Both areas must be emphasized. A well-conditioned fighter without skills will be unsuccessful, and vice versa.

Skill Enhancement

The skill enhancement portion of a workout will consist of shadow boxing, bag work (heavy bag, double end bag and speed bag), punch mitt work with a trainer, sparring and defensive drills. A successful boxer must master his technique. He must also develop his defence. A fighter must learn to slip punches, block punches and react with counters. It takes time to learn the sweet science. Boxing is not a sport that can be learned overnight.

Time For Conditioning

Due to the complexity of the sport, many fighters spend long hours working on perfecting their technique. So how does the fighter find time to work on his conditioning?

This question is common among aspiring boxers. The answer is simple. The boxer must bring the anaerobic training theme to the gym. When a boxer hits the heavy bag, he should do so with intensity and diligence. A boxer cannot "go through the motions" when preparing to fight.

Whether hitting the mitts, the bag or inside the ring sparring, the boxer must best use his valuable time. This means training with intensity. A boxer is a unique breed of athlete. The physical obstacles faced inside the ring are foreign and barbaric to the average individual. Boxers are not average.

Why Running Is So Important For Boxers

Running for boxing is hugely important mainly because of its effects on the cardiovascular system. When a fighter goes on long runs, he is increasing his lung capacity, but he is also conditioning his body and mind.

Training in the gym is the most useful for fighters, but running can increase a fighter's long term endurance in the ring. If you want to last 12 rounds of constant action, you better be used to working for long periods without taking a break, and that is what running will help a fighter with.

Running also engages the legs and develops the muscles, allowing the fighter to stay light on his toes around the ring and running even gives a fighter time to think outside of the gym while keeping his weight in check.

While the reasons and benefits are many, it goes without saying that running is a necessity for boxing and fighting in general, which is not likely to change anytime soon.

Sprinting Vs Jogging For Boxing

Sprinting and Jogging is crucial for getting a fighter into the best condition possible. However, while almost all boxers will jog every day, they may only make sprints 2 – 3 times per week. Both are important because they work on different aspects of the boxer's conditioning that need to be worked separately and outside of the gym.

The amount of time a boxer should put in in jogging depends on how long the bout is going to last, so if it’s a short 3 round fight, you should be looking at more sprinting and less jogging while still getting 3 or 4 long runs a week for all the other benefits. On the other hand, if fighting 12 rounds, you have to be running 6 miles a day.

This comes down to our cardio systems:

The Aerobic And The Anaerobic Cardio Systems

One is responsible for steady-state endurance over a long time, and that is the Aerobic System. Think about the bar in boxing games that goes down slowly. The Anaerobic system is designed for explosive bursts over a short period. This bar runs down quickly in boxing games but also replenishes quickly.

So What Does This Mean For Boxing?

While steady-state cardio will allow you to recover quickly over a longer time, so you are still fresh in round 10 or 11 while the boxer who hasn’t run is a yard off the pace. Of course, you will be fighting the more aerobic cardio you should do, but there is also nothing wrong with being ready for 12 rounds if you are only fighting 3.

Anaerobic conditioning will allow you to throw ten punches in a combo in any round and have the ability to recover quickly. This is why explosive cardio like sprints and rowing and even swimming or spinning class and strength exercises like explosively lifting weights and skipping are effective.


Think of it like the old computer games we all played as kids. They always had two energy bars. One went down slowly over time while one reacted directly to the output of punches you were throwing. These represent the two cardio systems perfectly.

One exercise will not work one cardio system exclusively; it is more like a scale can that can be manipulated by increasing the intensity of the exercise.

Want to engage the anaerobic system more on your daily jog? Increase the pace of the run. Want to engage the aerobic system more on sprint day? Increase the length of your sprints.

What About Hill Sprints For Boxing?

Hill Sprints are an excellent tool for boxers disposable for adding extra intensity to the training as the fight gets closer. Hill sprints can be made in sets to ensure your aerobic system is not being tapped into, but as the sets wear on and the times slow, the aerobic system will take over.

What About Interval Training, What Is It Exactly?

how many miles should a boxer run

Interval training is when you mix steady-state cardio and explosive cardio. You get your rest during the steady-state part and then push as hard as you can again for the anaerobic part.

You can incorporate interval training into all of your regular cardio. Jog for 50 seconds, sprint for ten, or include five sets of 3 short burst sprints into your long run.

Spinning class is another great way to achieve this with long steady-state ‘hill climbs’ and then sets off downhill sprints.

You can also incorporate this into other exercises like rowing, swimming, and cardio, but this is worth doing.

What Other Non-Boxing Cardio Should Boxers Do?

The ones we have listed are perfect but keep in mind that boxing is tough; you need to spend a lot of time in the gym training on every aspect of what you are doing in the ring and finding the time to do all the different forms of cardio you like.

That being said, swimming is excellent at building up all the muscles in the body.

Hillwalking can tap into the aerobic system.

Rowing is good at building the shoulders and sits nicely between aerobic and anaerobic exercise.

Cycling Is Good For Building The Legs.

All types of cardio are good for boxing, and what types suit you the best might not necessarily be the ones you like the most, but all in all, cardio is crucial for boxing.

How Many Times Do Boxers Run A Week?

Although boxers typically run three to five times a week, start slowly if you're new to running. Starting a running program too quickly can cause overuse injuries.

How Many Miles Do Boxers Typically Run?

The great majority of boxers today still run 4 or 5 miles daily. These long aerobic running sessions do little to prepare the boxer for the physical demands he will face inside the ring. Boxing is anaerobic. The sport has been estimated as approximately 70-80% anaerobic and 20-30% aerobic.

Why Do Boxers Run So Much?

Running, most definitely, is also used by boxers to lose weight and burn fat. However, care has to be exercised by the boxer to ensure that weight loss does not take place too rapidly, particularly with the immediate onset of the fight.

How Many Miles A Week Should A Fighter Run?

I'm going to keep this short and sweet. 15–20 miles a week plus one day of sprints. Generally, the miles are done within 3 - 4 days of the week.

How Many Miles Do Boxers Run A Week?

Heavyweight boxers will run 2-6 miles a day, 3-4 times per week when training. Beginners should start with shorter distances at a slower pace. Interval training is eÎllent for boxers of all levels and includes alternating 1-minute sprints every 5 or 10 minutes and short hills.

How Many Days A Week Do Boxers Train?

Boxing workouts are often long—at least an hour—to fit in a warmup, conditioning, and drills. And when preparing for a match, sessions are five or six days a week. “Rest is very important, but you need to be able to perform under pressure,” Strout says. “The training gets your mind prepared for it, too.”

Why Do Boxers Run In The Morning?

Pros: Kick Start Your Metabolism: Running early in the morning will move your metabolism. It starts speeding up before breakfast, which will help you work it off more easily later. In addition, you'll use your energy more efficiently for the rest of the day if you run in the morning.

How Many Times Do Boxers Train A Day?

Boxers train approximately 5 hours a day when they are getting ready for a fight. There are many ways to train, but you have to incorporate different exercises and methods to get into the best shape.

How Many Miles A Week Do Boxers Run?

Heavyweight boxers will run 2-6 miles a day, 3-4 times per week when training. Beginners should start with shorter distances at a slower pace. Interval training is eÎllent for boxers of all levels and includes alternating 1-minute sprints every 5 or 10 minutes and short hills.

How Many Miles Do Mayweather Run?

Mayweather runs 5-8 miles a day to build his cardiovascular fitness. Unlike other boxers,

Why Do Boxers, Run Miles?

They run distance because their sport demands a high level of aerobic fitness. AMATEUR boxing is mostly anaerobic, meaning that long-distance runs don't have as much place. 6-minute miles for 47 minutes is around 8 miles. The same speed for 11 minutes is about 2 miles.

How Fast Should A Boxer Run 3 Miles?

Sub 20 minutes for 3 miles is very, very good; that's what you should aim for, at least initially.

How Many Miles Should A Fighter Run?

Long Distance running, you should run at least 3 to 5 miles a day or 30 minutes to1 an hour of endurance running. For example, running on the streets, or on a track and practising your punching, or keeping your hands up when you run. It would help if you took a swift pace, but not too fast.

Is Running Good For Fighters?

Love it or hate it, running is a great form of training for boxers as it helps boost endurance and increase your heart rate. Running for boxing is an aerobic training and conditioning exercise, meaning it improves strength, speed, and aerobic fitness.

How Many Miles Do Boxers Run Daily?

The great majority of boxers today still run 4 or 5 miles daily. These long aerobic running sessions do little to prepare the boxer for the physical demands he will face inside the ring. Boxing is anaerobic. The sport has been estimated as approximately 70-80% anaerobic and 20-30% aerobic.


So, how many miles should a boxer run? Boxers need to be able to run long distances to have the endurance they need for their sport. They also need to do sprinting and speed work to improve their explosiveness and quickness. Running is an essential part of any boxer’s training routine, and you must do it the right way if you want to see results.


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