Weight training, Pilates, swimming or cycling seem to be great and obvious options for runners on their cross-training day, but what about boxing? Did you know that boxing can be a good cross-training option for runners? One of the main reasons is that it is a sport completely different from running and has many benefits a runner can take advantage of.
Mainly, boxing training will benefit a runner because they will obtain power, strength, speed, balance and endurance, which are all characteristics any athlete (runners included) wants. Boxers are some of the fittest athletes there are and when they train they do a complete body workout.
Benefits of boxing and running as a combined training
First of all, boxing training will increase your muscular stature and will also benefit your mental strength. With every punch, you train your mind to not pay attention to the pain, concentrate and keep going. It is also a sport that is demanding on your lungs and heart and it can be as intense as you want it to be.
You can burn from 500 to 900 calories in a boxing training session, which is why it is considered to be a good option for weight loss as well, and since it also helps relieve stress, just as running does too, you can use this moment to let go of your frustrations and anger and have a moment for yourself.
Boxing also improves flexibility, which is something runners need a lot of since hours of hitting the asphalt can make you stiff, especially if you do not stretch enough afterward. And what about your arms? As you may know, boxing is all about hitting with your arms. Boxing will allow for your arms to get stronger with the proper training. You will see that the next time you are struggling to run up a hill, those new arm muscles will help with that little extra push to get to the top.
In addition, since you do not need to be aware of your pace or how many miles you still need to cover, boxing is a good exercise that will keep your mind focused on something else since it uses other parameters. When you are training with the heavy bag you will see that it is possible to run out of breath as it can occur with any cardio exercise. However, in this case, you will also have had a strength workout at the same time.
5 other benefits of boxing if you are a runner
As we have been telling you so far, boxing could be the training you need as a runner and we have made a list of five ways boxing can improve your running. Keep reading!
- Footwork
If you are a boxer then you already know how fundamental footwork is to be a better boxer, but having light-footed qualities is also important for running, as you can read in an article published by Men’s Running. “They’re equally important in running, where landing light is essential,” they wrote. They also say that jumping rope will be positive for runners, which is a very popular drill used in boxing training.
2. Powerful arms
As we explained above, you can take advantage of the strong arms you will get from boxing. Additionally, stronger arms mean more speed and efficiency in running, particularly at the latter part of the race when you are beginning to feel very tired.
3. Cardio workout
We also mentioned cardio workout in boxing and you may be thinking that since you already run, you’ve mastered cardio. The truth is that a high-intensity series of boxing drills can take you to the limit and will test your endurance and stamina.
4. Strong legs
In boxing, the power of the punches comes from the legs, through the core and then to the shoulders and arms so this is why boxers need to do many squats, jumping rope and other drills for their legs. This will, of course, benefit you as a runner because you do need strong and powerful legs to run better, further and faster.
5. Pain tolerance
We are sure you have had moments as a runner when you feel like you need to stop and you can’t do it anymore. Your mind gets in the way and you need to overcome physical pain and mind blockage to continue and finish your goal for the day. Boxing will help you with this because in training you will learn to withstand hardship and you will see that there is nothing that can get in your way. Physical pain is something you will also learn to deal with, which can only be positive for your running sessions.
How can boxers benefit from running?
Now, it is time to talk about how can running benefit boxers. In boxing, this is called roadwork and it is great to use for complimenting your boxing training. Running will help you develop better breathing patterns ensuring you feel more energized and less winded.
You will also have more strength in your legs which benefits your footwork in a positive way. You will see that when you are throwing punches it will be easier to step forward, backwards and shuffling from side to side.
Another benefit that roadwork has in boxers is the improvement of their anaerobic and aerobic energy systems. You will see that you have more endurance and you recover faster from your training sessions. Other martial art practitioners also implement roadwork in their training, such as Brazilian, Ju-Jitsu, Muay Thai and MMA.
So, here’s a sample of a roadwork session for boxers for beginner runners:
- Run at a comfortable pace for two minutes to get your heart rate up;
- For the next 15 to 20 minutes run at your base pace for 2 minutes and then change the movement pattern for 60 seconds, such as skipping, backpedaling, sprints;
- Rest for 5 minutes at a walking pace to allow your heart rate to get back to a steady pace;
- Jog back to your starting point at any pace.
If you are a more conditioned runner, you can try this roadwork session:
- Jog at a comfortable pace for 20 minutes, you should not be struggling to breathe.
- Then, change for your base pace for 5 minutes and switch for a different movement pattern for 60 seconds and return to your base pace for 5 more minutes.
- Stop and rest for 5 minutes while walking to allow your heart rate to return to a steady pace.
- Finally, jog back to your starting point at any pace.
You can try to make running a habit and part of your routine by finding some motivation. It can be a competition against yourself or maybe you want to establish a goal, such as an X number of miles you want to conquer. Or maybe you can check out this list of the best boxing movies for inspiration we set up a few weeks ago. Remember that the ultimate goal of roadwork for boxers is to develop aerobic conditioning for all aspects of boxing training, as well as mental focus and cardiovascular strength.
In conclusion, boxing IS a great cross-training option for running especially if you feel like you need something entirely different but that can complement nicely with the workout you already do in your running sessions.
What is your favorite sport for cross-training as a runner, or are you a boxer who also likes to run? Tell us about your experience in the comments!
