Boxing is extremely exhausting. Boxers are incapable of training for at least two days after a 12 rounds fight. Thus, their physical shapes must be top-notch prior to fighting, as they want to outpace their opponents. By doing so, they’ll be able to gain the immediate advantage over their opponents.
Professional boxers run, on average, 30 miles (ca. 48 km) per week. However, the number ranges anywhere from 15 to 50 miles (ca. 80 km) per week. Such a number is enough to lead their physical shapes to an elite level. Hence, they’ll be able to outpace their opponents, and thus, gain the advantage.
There’s no going around running as a boxer. To achieve the professional levels, you must be able to withstand extended periods of boxing. If you can’t, you’ll be incapable of reaching the 12th round mark. Running will lead you to being in that state the quickest.
But, 30 miles (ca. 48 km) per week may sound too much for you. In that case, you better start training. With consistent and dedicated training, you’ll notice how your body begins to perform such numbers easily. Likewise, you’ll be training your mind to be capable of withstanding extended periods of aerobic exercise.
If you want to be like the pros, you must constantly push yourself to your limits, mentally and physically. You must also train like the pros; that means to run and box for countless hours over the following period. This article will discuss how much you should run on a weekly basis to reach elite levels.
If you want to take your running journey seriously, read about how fast do pro boxers run, by following the link.
How much do boxers run?
It’s a well-known fact that boxers need to condition their bodies in superb ways. They need to withstand large amounts of pressure while outpacing their opponents. Only that way will they be able to win fights more frequently. Running is a big part of that. Let’s see how much they run to condition their body to be elite.
Boxers run for a minimum of 25 miles (ca. 40 km) weekly. That means 5 miles (ca. 8 km) daily. However, you can run more or less than that, depending on your weight class and how much you’re willing to invest in daily cardio. Nonetheless, 25 weekly miles will suffice you with the aerobic shape you need.
Eventually, if you want to ensure you’re withstanding on the 12th round, you must constantly push your physical limits. Can you imagine sprinting for 36 minutes in a row? I certainly can’t. But, boxing can be similar to the effects of anaerobic exercise, such as sprinting. And, it lasts for 36 minutes of active work.
I do want to mention something, you must be willing to constantly push your physical limits. It won’t work if you run for the sake of running. It’ll only work if you work hard and show up to the next run with a new fuel of motivation and willpower to break your personal record.
Of course, for the sake of overtraining, it’ll be best if you don’t push yourself too hard every single day. Rather, take days off in between running sessions whenever you can. Remember that a good rule of thumb is 5 daily miles. And still, you can run 10 miles (ca. 16 km) on Sunday and rest on Monday. Do play around with the schedule, if that’s what you want.
Why do boxers run so much?
The benefits of boxing have long been revealed for the public to watch and admire. However, the rate of obesity is still rising, and so is our mental health. Boxing, on the other hand, is a sport that requires you to work harder, even when you’re resting. Here’s why boxing trainees often run and intensely.
Boxers run frequently to ensure their aerobic condition is capable of withstanding 12 rounds of intense fighting. Not only does physical pain play a major role in boxing, but also the fighter’s capability to withstand intense pressure. As a result, they improve their aerobic and anaerobic shape by running and sprinting regularly.
If you want to know the benefits of running, they’re wide available for you. Running is truly one of the few sports that’s extremely easy to stay; you really just begin. All you need is a pair of any sports shoes, preferably high-quality running shoes—and you’re set.
Here are the benefits of running, both in the long and short-term:
- It can reduce cancer risk.
- It keeps your mind sharp.
- It’s good for your joints.
- Running soothes stress.
- It doesn’t cost much.
- It’s perfect ‘me time’
- You can enjoy nature.
With all that, that’s now why boxers start their vigorous running schedule. Instead, they want to improve their physical shape, and do so fast. As such, running for at least 25 miles (ca. 40 km) per week—is the perfect way of doing so.
You better get your running shoes and start training, too.
Do pro boxers run every day?
Running every day is a sign of a strong willpower. However, it may lead to overtraining. For that reason, it’ll be best if you listen to your body. Nonetheless, running every day is, indeed, possible, and you should do it if you’re looking to improve your physical shape quickly.
Pro boxers run every day to ensure they’re capable of withstanding 12 rounds of intense boxing. However, they also make sure they go through proper warm-ups and stretching to avoid symptoms of overtraining. The only job of pro boxers is to constantly push their physical limits. Thus, they must constantly be on their prime.
Running helps them stay quick and having their physical shape conditioned to an elite level. As a result, they’re able to run extremely fast for long distances. That’s a sign that they’re capable of withstanding intense pressure combined under physical pain, exactly the conditions inside the boxing ring.
If you want to be an elite boxer, you must train like the elite in the elite. That means that you can’t skip any workout, even if you don’t feel like training. Because of that, running every day is, indeed, best practice. That said, you must always think of overtraining; hence, listen to your body and continue working with it, not against it.
HOW TO AVOID OVERTRAINING SYNDROME
- Avoid monotonous training activities.
- Avoid sudden increases in training, such as doubling workout times or intensities. Gradual increases allow the body to properly train, adjust, and recover.
- Integrate appropriate rest periods into all training regimens.
Benefits of running for boxers
Boxers have to run fast. That’s to ensure their lungs can carry them in an entire fight. Without a perfect aerobic shape, withstanding the 12th round—is close to impossible. We constantly see amateurs fighters get exhausted to the point where they can’t throw a hit at the 3rd or 4th round.
The primary benefit of running for boxers is a great improvement in their aerobic and anaerobic shape. With proper nutrition, sleep, and training, they can run every day. That’ll inevitably lead to their aerobic shape being better than their opponents’, so they’ll be able to outpace them in the boxing fight.
Of course, running is known for countless physical and mental benefits, such as reducing stress and increasing “happy hormones“. For that reason, countless people use this wonderful exercise on a daily basis to ensure they treat their bodies appropriately.
Eventually, boxers have to run fast, there’s really no going around it. You must constantly strive to push yourself to your limits, so you can always better your physical shape. Doing so will also better your mental capabilities of suffering, which is vital for boxers.
If you want to learn more about the mental benefits of boxing, follow the link to read about the full list in an article I wrote on the topic.
Final words
It’s not a coincidence that boxers run fast. They have to, or else they won’t be able to withstand 12 rounds against an opponent who wants to knock them out. Every round is extremely intense, as you’re fighting against someone who wants to beat you.
You have to constantly push your physical limits, even in training. That’s the only way you can see progress in such a competitive sport. Running 25 miles (ca. 40 km) weekly—will help you better your physical shape to the point where it’s on the elite levels.
Some professional boxers run closer to 40 miles (ca. 64 km) per week, an astounding number. These are the elite of the elite. With the right training, they’ll be able to climb to the peak with close to no competition. Do amp up your boxing fighting career with constant running.
If you enjoyed reading this article, you’ll also enjoy reading about whether boxers should take creatine. Supplementing yourself, literally, will help you progress faster. Do give it a read.