My Weekly Running Routine

A breakdown of how often I run and what kind of running I usually do to get cardio ready for my kickboxing fights.
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Thank you!!!

[@GabrielVargaOfficial]

Ahhhh. Victoria in the Spring. As you can see in the video it's beautiful. Amazing place to train and run. I'm lucky.

[@paddygreen3266]

You think thats beautiful? I must be spoilt. Come to Australia we have Rainforest that meets the beach ( however, we do have crocodiles lol)

[@willmalliotis1904]

You came to Australia? Oh cool. Next time you come over visit Adelaide it’s a cool city with nice beaches

[@kalebvinh]

My coach hassles me constantly about my roadwork and just sent me this video. Thank you Mr. Varga.

[@GabrielVargaOfficial]

Haha. Awesome. I hope it helps in some way.

[@wadestoss3325]

World champion fighter running in the wilderness, quite glorious!

[@Docinaplane]

Running has been the foundation of my fitness for a lifetime. It gave me endurance and very fast recovery time. Resting heart rate of 46. I live in Northern Florida, but visited Victoria City and really loved it! Flew into Vancouver and ferried over. One of the best trips I've ever had.

[@hamzaaman]

Thanks for the motivation 🙏🏽

[@ericstark5963]

Keep up the great work! 🥊

[@chrispoggi1726]

So informational, you deserve more views Gabriel.

[@stephane_823]

Thank you for sharing your knowledge with us. Keep up the good work!

[@GabrielVargaOfficial]

Thanks.

[@sabitasubbathapa50]

Thank you for the video master

[@lesliekistanministry191]

Great video, thanks! Gonna resume running.

[@kevingray4980]

I couldn't agree with you more on finding a beautiful place outside to run. 90 minutes in nature flies by faster than 30 minutes on a treadmill.

[@Juel92]

I have just started training (roughly a month ago) and my primary goal is to be in good enough shape not to be totally humiliated when I walk into a MMA/Boxing/Kickboxing gym to start training. I'm glad to hear that my idea of using a shorter time and just trying to do it faster and faster is what you're doing. That being said I'll probably start with the punching combo cardio because I hate running so much.

[@kelb3079]

I hated running when I started a few months ago, as I could only eek out a half mile at a time (that was 65 pounds ago). Now it’s a 7 day a week obsession, it’s an absolute must to put some wind in your wind bank. You’ll get there if you want it bad enough, I hope you’re still going for it!

[@TexterEX]

If you hate it YOU SHOULDNT DO IT

[@franciscopereira2666]

Prepare yourselves good weather is coming, either beach or woods are my places of choice. Waiting for the detailed routines, I've done a few 1-2hour slow paced long runs but it took a huge toll on my body to recover from.

[@GabrielVargaOfficial]

I can sympathize. Every time I run over 8km my body is in pain for the next few days. And not good muscle pain but joint pain. I'll get some more detailed run videos posted.

[@jordeaman]

really intresting!!!

[@fakirhamza4215]

Great video

[@GabrielVargaOfficial]

😀Thanks. I'm glad you enjoyed it.

[@AndynoSVK1]

Hi Gabriel, thanks for the very informative videos, Im trying to create myself some home training plan for boxing made of running especially sprinting ,jumping rope, shadow boxing, bag work and also classic workout like pushups,pullups and core for sure... but I have no idea how to put it together so it makes sense like what should I do during days and in what order. Its not meant to be like preparation for fight but some general boxing workout plan to get better as an amateur :) thanks for any advice ! Btw: Does your family come from Hungary or Slovakia? As the name is very typical for this region .. just curious :D

[@AliGKICKBOXING]

Thanks for replying man

[@DagonGBrutalZen7]

Coming out of a Gym that has alot of Pro and Regional Amateur Boxers alongside kickboxing, the emphasis seems to atleast hit 15 miles a week. So alot of the guys hit 5 miles a running per non sparring day. I've found it works better for me to hit 1 mile sprints thru the week as part of my rev up, and then hit alot of miles over the weekend trail running in our local mountains. Make it a goal to end it at a waterfall swimming hole!

[@GabrielVargaOfficial]

Oh. That sounds like a glorious run. I wish I had a waterfall swimming hole close by. Magical

[@jaybiddy955]

For city guys forget the car cycle everywhere too helps with my flexibility

[@brachavo1833]

A kickboxing workout would also be great. Like how many rounds you do on the pads, heavy bag, sparring, conditioning work in the gym, etc.

[@GabrielVargaOfficial]

Yes. I've been planning that one. Just need to get back in fight camp. That's happening soon.

[@marcohernandezramirez7283]

Hello Gabriel I came across your channel and it's one of my favs. I saw your sprinting video and I was doing only sprints ( in my boxing gym we jog 15 min each class) but in the sparring I was not able to perform from the 2nd round. Should I include long distance ? Thks

[@karimjaspar3693]

Hi Gabriel, I’d like to know your opinion on aerobic base training. The Thais all swear by slower paced long distance running to build an aerobic base, which supposedly will make all performance (including a aerobic) better down the line. I can see from this video you don’t seem to be a fan. Thanks for all the great content!

[@GabrielVargaOfficial]

I prefer shorter distance for two main reasons. First for injury prevention. If I run fast and hard for 3-5km I feel great. If I do a slow 10km I feeling so damaged after. So longer distance just isn't for my body. Second, I've tried long distance and feel it didn't improve my cardio anymore than short distance sprints. The short distance involves less running strides and can generally be done in a shorter time period (although breaks between runs take a lot of time). But less running time means my body is ready for my kickboxing session later in the day. This is just what my body likes. Last time I did a 10km run I had knee, hip, foot pain for 3 days.

[@rabbiehossain8423]

@@GabrielVargaOfficial I know this might not be to relevant, but as I started off boxing I have been doing long distance running, and felt the exact same way as you described. On a sunday some time ago I ran 10miles, and injured my tendons in my ankles, needless to say I couldn't attend my training classes and had to recover for a week. Before I got this video my last run was actually similar to what you have suggested as I was short of time and my body felt great after ( short sprints inbetween running). I hope more people who run see ypur comment as the topic of recovery if you run frequentley is not discussed enough. Very insightful info Thank you Mr Varga

[@ninjabum817]

While I understand the thought behind not doing long-distance running Diaz trains for triathlons and beat McGregor with only a week's notice.

[@unescorted_settler]

The one dislike is from his legs

[@AlligatorAli]

Hey, But Joe Valtelini disagrees on this topic. He thinks there are other efficient ways to increase cardio. And I agree with him. Mr. Varga, you should do a Collab with him. It would be nice to see you and him talking on different topics. 👍

[@nihonbunka]

I wonder if running with, exercising with, or just having ones shirt off helps ensure we never ignor flab, and keep in tip top condition, like Mr. Varga. Rocky Marciano and Marvellous Martin Hagler ran backwards for some part of their runs. I have never seen Mr. Varga go anywhere but forwards in his fights so perhaps that skill is unnecessary.

[@punchpunchpass9735]

1:10 gabriel Spielberg for Jurassik Park running routine

[@channel-nv9xc]

I live in an urban jungle with fierce snowy winters. There is no scenery like this at all and even the nearest park is a 20 minute drive away. Do you recommend a treadmill and staying indoors, braving the concrete anyway, or switching to a bike instead?

[@lettebox3457]

So when we want to sprint, we should choose either flat land sprinting, stairs or hills depending on what we fancy on that particular day? of course doing the equivalent amount of work

[@prabhatn4]

Hi Gabriel, in your opinion, in what do you think a well-conditioned fighter (or yourself personally) in the featherweight division like yourself be able to run a 5 or 6k? I’m curious about the cardio level of a professional fighter.

[@GabrielVargaOfficial]

I haven't timed a 5km on a flat surface but I'd be somewhere around 20 minutes. I would assume many fighters at my weight are running around that speed if they do lots of roadwork.

[@prabhatn4]

Thanks!

[@mc_fripon1108]

Hello Gabriel, i Train same principles as you with fast 5k’s, what do you think is a good enough Time for fighter amateur boxers or kickboxers etc...

[@AB-ft2lb]

Hi, I was interested to hear you don't do any long slow distance running. I know your fitness is fine but apparently the long slow distance running brings things to the table that higher intensity running doesn't, mainly increased stroke volume, capillary and mitochondrial density. Thai boxers specifically spend the majority of their running at that slow pace. Interested to hear your thoughts.

[@GabrielVargaOfficial]

They sure do. I've done it before but didn't notice much increase in my athletic ability for fights plus long runs really hurt my shins, knees, and hips. Anything under 6km and I'm feeling uninjured. Anything over 7km and I feel banged up. I usually focus on 4-5km but fast. Plus kickboxing fights can be a bit faster than muay thai so I like the idea of being ready for fast hard 3 rounds of cardio.

[@AB-ft2lb]

@@GabrielVargaOfficial That makes perfect sense. Kickboxing is generally much faster and shin splints are a curse. A lot of people argue that fighters are not endurance athletes so the slow runs are not sport specific. Then others will argue of the points I mentioned. Some will argue sprints and nothing else but some believe that will train the body to bypass the aerobic system in favour of the lactic system which runs empty after a couple of minutes or so. They suggest training to increase the anaerobic threshold so as to remain more in the aerobic zone which is much longer lasting. A lot of the stuff I am taking about comes from Joel Jamieson's book "MMA Conditioning", not sure if you've read it. It can be difficult to pinpoint a specific strength and conditioning approach for combat sports. There's a lot of conflicting information out there and there's a lot of physical elements required of a combat sports athlete. What are your thoughts on strength training for fighters? Do you think it's important for a fighter to have a basic foundation of strength as in at least being able to squat your own bodyweight, deadlift one and a half times it, bench your own bodyweight etc? A lot of fighters neglect strength training in favour of Local Muscular Endurance exercises such as high rep bodyweight squats, push ups etc. Strength is a requirement for power, but a then a lot of fighters who neglect strength training are still super successful. I know technique has a lot to do with it. Would they be even more powerful if they incorporated the strength training though?

[@acutefailure1]

Hill running. *looks around South Florida*

[@mattwalker2477]

Nice video champ. What would you do if you only had 2-3 days a week to run? I also work at my family business everyday.

[@GabrielVargaOfficial]

Good question. If I only had 2 days to run I would focus on sprints at the field or track. 10x100m (jog between) and 3x400m (1 min break) are the most important. If I had a 3rd day I'd use it for hills. I hope this helps. 3 times per week is enough is you are running hard and aren't training like a full time pro.

[@mattwalker2477]

Do you think hard sparring & sprints on the same day is ok if I sprint at 5 AM, work from 8 to 4 PM and spar at 5 PM or is it too taxing?

[@GabrielVargaOfficial]

​@@mattwalker2477 Empty talk. I run hard everyday and train just as hard in the evening. It might take it's tole on the body in the first month or so but you get stronger and can deal with it no problem. But I do get a rest between training sessions.

[@rayfurinkazan483]

So this is your basic routine for a 3 rounds 3 mins match. What if it's a championship match and it's a 5 rounder? How many kilometer do you add that's in proportion to 5 rounds? And what if it's MMA? 3 rounds or 5 rounds, how many km does an MMA athlete need to run for said specific rounds? Thanks.

[@GabrielVargaOfficial]

I do the same routine for 3 rounds, 5 rounds, mma rounds or fighting in a tournament. Just train hard for them all. I don't want to train harder or longer for a 5 round fight because that seems to mean I'm slacking while preparing for the 3 rounder.

[@kevinfowler2662]

5x runs per week on top of regular training sessions seems like it would be hell on your knees and feet… What do you do to help alleviate the pain and prevent overuse injuries?

[@joelhernstrom6060]

By not running on concrete and with proper running technique

[@user-fw2zd1hu9r]

Does anyone know why when I am running ,my legs become so heavy and my kicks become so slow (even if I stretch )?

[@smellyhippi]

Do you stretch after a warmup jog? Or after your run?

[@GabrielVargaOfficial]

I do a light stretch before my jog, a slightly longer one after my jog and once again when I finish my whole workout.

[@iknowilookdumbwhenisaythis5593]

Is it okay to just do it on a treadmill?

[@powerofthemind9868]

How do u warm up when its cold & windy outside ...

[@GabrielVargaOfficial]

In those cases I just bundle up and start with a 2km warm-up jog. The wind is my least favourite but I just wear a hat and some headphones to keep warm.

[@Bluesachwill]

I've always loved playing rugby and long distance running as a kid. I competed in lots of 10k + runs growing up. I recently got back into running after discovering my love for combat sports, and can't stop myself from going 10miles+ on my long runs... Is this bad?

[@nothuman-pz3dl]

I would say that long distance is good for fighting, once in a while. I personally run 10K on average and it’s definitely a bit much, but running longer distances whilst focusing on breath work really has helped me. Last time I had it checked my resting heart rate was 44 bpm so it’s definitely working for something

[@christinescopas1441]

I just use your run a lot very few situps maybe 100 a day but my nickname was batman for a girl I had 6 pack was shredded hardcore so yes running gives you good body

[@christinescopas1441]

How weird I live in a state called Victoria but I live in Australia

[@GabrielVargaOfficial]

I know about Victoria. I got to visit Australia years ago but didn't make it to that state. What a beautiful country though.

[@christinescopas1441]

@@GabrielVargaOfficial Canada and Australia very similar it's just that our animals down here are deadly and venomous and that's not including us woman lol

[@GabrielVargaOfficial]

@@christinescopas1441 Bahaha. I remember being nervous about all those scary animals. Not the ladies though...mostly sharks. And you have a bit less snow than us.

[@farhanz6810]

Can we do this on treadmill?

[@nihonbunka]

Yes, and Mr Varga says he uses a treadmill when the weather is really bad, in the video.

[@farhanz6810]

@@nihonbunka thank you