Many boxers integrate long run at steady state (between 45 minutes and 1h30 in endurance) several times a week into their training throughout the year. What is the benefit of these workouts?
The boxing world still suffers from preconceived ideas about endurance training. What is the relation between a long run that will last 1h30 and a boxing fight? Boxing has nothing to do with the training of a 10,000m runner. Or maybe someone should explain it to me! The boxer must develop a very specific endurance.
Shorter running sessions have their place in a training program, I advise not to exceed 45-50mn max, 3 times a week. 30 minutes is perfect for active recovery. If a boxer has to lose weight, it is not with endless cardio runs, but by controlling his nutrition perfectly, which must be integrated into his training program.
If a boxer does not have enough endurance, he must develop specific endurance as a priority, long duration endurance at moderate and continuous intensity is not adapted, it is a physiological non-sense and it is like that! With a little common sense it is not very complicated…
Can we replace these long runs with something more beneficial for the boxer?
A boxer has to perform 3 minute rounds, which are 3 minute intervals with changes in rhythm and intensity, alternating explosive punches and short recovery moments. So you have to build endurance sessions around that, where intensity and the ability to recover very quickly are essential. You need to develop interval training programs with integrated sprints; be careful to adjust them well, it’s not the quantity that counts, quality is key. But you should not only do running, some types of circuit training can be very effective and therefore will be complementary because the whole body is engaged. Specific endurance is not only cardiovascular but also muscular.