RUNNING EVERY DAY IS A MISTAKE! How to RUN and improve ENDURANCE?

Roadwork... nice word, nice lifestyle with all these 6 a.m runs, but do you really need it? Or it is a misconception of oldschool boxing coaches?
You need running as a boxer, point. But also you need to run smart, not hard. Too much of running can easily shift your focus and resources from much more important things.
Watch this video, figure out what is endurance and how it needs to be trained and get clear recommendations HOW TO RUN!
Timecodes:
0:00 Let's figure out how to run as a boxer
0:42 Why do you need to run?
0:48 What is endurance?
0:57 Aerobic system
1:15 Anaerobic system
1:43 Seems easy, but no...
2:00 Main mistakes. Number 1
2:10 Long running is your main bro?
2:37 The most important thing in the ring is...
3:30 You will loose the fight if...
4:08 Mistake 2. Endurance = long running only
4:27 Running intensity
4:51 Mistake 3. You need to run A LOT
5:46 Smart boxing program. Running intervals
6:39 Scheduling running session
7:40 You are a boxer or a marathon runner?

[@Saiyan123456]

I'm an athlete, and now I'm taking boxing lesson. I can tell you that running is a great way to improve cardio but not the only one. Even 1 min running high intensity, and 1 min rest for 30 min it's better than just jogging 30 min.

[@user-ef7jq4jf9c]

Run everyday. All greats did it. Marvin haggler, rocky marciano, muhhamad ali, roberto duran ect.. they all use to run on pavement , road work..

[@FootyMedia]

Outdated

[@UncleTermite]

What else would they do back then besides swimming fir long term endurance ? Back then they were literally taught weights were bad fir you pre 80”s era for sure ? Lol .

[@user-ef7jq4jf9c]

@@UncleTermite it is bad to train with weights. It will take away your speed. We all know speed is power. Look at Floyd mayweather. I believe he runs on concrete everyday.

[@JarkkoHelenius]

I was the cardio guy at my gym and people seemed to misundestand it came from my running. I did run before and I do run marathons now, but at the time of being beginner in Muay Thai, I actually did not run beyond running to the gym. As a beginner your work capacity is very limited and skill level is very low so you should spend all of that work capacity on working on your skills. It will give you enough cardio improvements by itself. It's once you're at higher level, have some skill already and work capacity has improved that it makes sense so add some roadwork in.

[@Sapielnikov.Boxing]

Totally agree. Beginners should focus on technique first. Even if you become cardio machine somehow without necessary skills base - you will loose any skilled enough fighter who even doesn't have these conditions

[@JarkkoHelenius]

@@Sapielnikov.Boxing I'd say cardio gives you a chance. In my amateur debut with just few months of seroius training under my belt I got pretty busted up and broke my nose in the 1st, but the opponent ran out of oxygen and quit in second. Still you're gonna get the cardio anyway so yes, emphasis shoould be on getting good.

[@SRMP970]

What if bag work is your cardio

[@JarkkoHelenius]

@@SRMP970 Bag work is good cardio for sure, what matters most is your heartrate.

[@Sapielnikov.Boxing]

@@SRMP970 this can work, especially if you have limited time and amount of the sessions per week

[@Z0LB00]

I am under the impression that most people commenting here wouldn't last three sparring rounds and still talking rubbish. If one is not a pro boxer, this running routine would be perfectly sufficient for almost everbody. I follow myself a similar routine and if you have a career, work and a family, 10k or a lot of running may be not always possible. Excellent content and thumbs up for this man! And respect is the most important thing in martial arts and unfortunately many don't display it here. Think about it chaps!

[@Sapielnikov.Boxing]

Where did you see the „don’t run“ idea? I’m saying „don’t run everyday without purpose“. Or „vary your running sessions by intensity and duration“. Or „take your time to learn necessary boxing skills“. If the guy is not able to box for three rounds I’m more than sure that running is the last damn thing he needs cause he is not really a boxer yet. He needs to go and box - drill moves, hit the bag, spar sometimes. Running can be additional general fitness training but it’s not working like in these bullshit reels saying „roadwork is your MAIN ROUTINE cause it makes you TOUGH AND ENDURING af“. Wanna be tough? Cool bro, run everyday. Wanna box well? Study how human body works and prioritise workouts wisely.

[@Z0LB00]

@@Sapielnikov.BoxingI praised your content and you seem to have understood me incorrectly. Or did you mean something else?

[@Sapielnikov.Boxing]

@@Z0LB00 woah bro, KZbin made some trick and didn’t open a second part of comment so probably I misunderstood everything completely 🤦‍♂️ Really sorry! Now I get it, and need to check my English skills lil bit 😂 All good to you and thanx for feedback!

[@Z0LB00]

Keep the good work running brother! Respect!

[@MuffinHunter69]

Great video keep it coming man

[@Sapielnikov.Boxing]

Thank you 🫡

[@Los21x]

Great information, I myself don’t believe in super long running for boxing 2 miles 4 to 5 times a week and some sprints and I feel good, people forget about the bag work, the jump rope and sparring are all forms of conditioning.

[@Sapielnikov.Boxing]

Thanx brother 🤝 you are definitely right!

[@jota55581]

I'm a great believer i'm building endurance .. i run 4 / 5 times a week ,one of them runs is 10 to 12 Miles ..it's great for your miocárdia and your mind ....lots of fights won and lost their .

[@adawilson8357]

Amazing video, one of the best videos out there that talks about boxer’s stamina. Great Work!

[@Sapielnikov.Boxing]

Thank you! After getting such comments understand that it is worth of effort. Have a nice day bro 🤝😎

[@anthonymarconi761]

Really good video. I hope your channel grows fast!

[@Sapielnikov.Boxing]

Thanx for support brother 🔥

[@anthonymarconi761]

@@Sapielnikov.Boxing my pleasure, looking forward to your next videos! 💪🏻

[@zwartepeat3552]

I find that boxing everyday is already enough of a cardio workout. It is harder than anything else cardio wise. The only thing missing is weight lifting

[@Sapielnikov.Boxing]

That makes sense 🤝

[@JunkyGoezCrazy]

Great video

[@Sapielnikov.Boxing]

Thanx!

[@quick5greatin08]

I just seen a fighter with amazing sparring cardio. He told me,,run everyday…

[@Sapielnikov.Boxing]

I am almost sure that his amazing cardio is not due to running everyday. More likely he is a skilled boxer, knowing what to do in the ring, how to save energy, how to structure the rounds, how to win moments effectively. Also - trains constantly so have enough of specific adaptations. Boxing fights are not always about “give everything you have in every round and let’s see ho is tougher and fitter”, right? I can suggest that if the dude would run less and invest this time on drilling and strength training for example - his cardio wouldn’t disappear, but same time he would be more fresh and explosive. And, again and again, skills are the decisive factor. Especially if you are a beginner and it is still the space to grow - why would you run everyday if you could box everyday? Anyway, just my opinion. Try to balance things you hear in internet or anywhere, think critically, test new methods. That’s the point. All good to you brother, keep boxing 👊

[@angelarballo4478]

I have good cardio over the course of a 12 -13 round sparring class. I don't run. The main thing I do for my legs is jump rope.

[@P.Aether]

Also lets not forget the "gifted" factor. Like some people are gifted with power, speed, a good chin, some are gifted with good cardio and they seem to never get tired​@Sapielnikov.Boxing

[@RethabileLeping]

​@@angelarballo4478Damn I'm so jealous, do you eat anything or you on a strict diet, or how long you skip rope,how long have you been boxing, I run three times a week 6 to 8 miles and i get tired in the ring in the 4th round I dont throw combinations I only throw ones and twos and I can still win in sparring and fights ause I'm very skillful and technical.

[@ElementFreedive]

@@angelarballo4478 12 rounds sparring session??? Are you a pro?

[@TRIQx1]

thank u bro good video

[@Sapielnikov.Boxing]

Thanx for feedback 🤝

[@ukestudio3002]

Good advice, good content. Applicable to any sport . (I’m at end of 6 decades of working out at 74.)

[@Sapielnikov.Boxing]

Niiice! Thanx for feedback and keep going 👊💪

[@nvanguy6868]

Too much running and too little running are both problems

[@Sapielnikov.Boxing]

Would say that too much is bigger problem. You can train endurance in other ways, more specific and less time consuming

[@Giga-Shane]

Thanks. I was about to go on a run 👍🏿

[@Sapielnikov.Boxing]

Haha 😎 I hope you got the point? - you definitely can and should run, but the amount and intensity must be chosen smarter than boxers are used to. So you can check the schedule and running intervals in the end of the video and see what kind of runs you were lacking of recently. It will be an effective thing to focus on

[@andrewtanczyk4009]

I used to run everyday after training at the gym. It used to keep my weight down. Yet I would still be winded in the fight. Running everyday does not help with fight endurance. I only run two or three times a week now. Yet I lift two days a week in the gym also.

[@Sapielnikov.Boxing]

This is pretty classic and pretty efficient schedule, stick to it if you feel cool 💪

[@marshalbarachieloftheblack9697]

It's interesting considering Rocky Marciano run 365 days a year and brought him wonders.

[@johntay3831]

If you run with heel striking then it will do more damage than good. Always strike with the ball of foot when you run.

[@ChandraChandra-wx9em]

Thank you, but i will keep running everyday. 🏃‍♀️

[@Gymthingz]

With all the information people still want to do old school techniques. I know boxers that don’t lift, since they say it will make them bigger and slower. Boxing is an explosive sport.

[@Sapielnikov.Boxing]

This always will exist, it’s just people’s feature. If someone is saying something else from what you are used to - this is shit. I’m wondering what these people can say about all elite amateurs and professionals who post lifting exercises just to their instagrams, you don’t even need to dig to some information. Or if you dig just a little bit - you will see the researches 50 years old at leat saying that explosiveness REQUIRES strength. All elite sprinters, basketball players, rugby players, any athletes in general train strength, work with weights but these oldschool guys don’t. Okay, their choice and they can still be descent boxers cause this sport is 90% about skills. But you can’t ignore modern ways of training

[@h3Xh3Xh3X]

Increased aerobic capacity will speed up your recovery between anaerobic efforts.

[@Sapielnikov.Boxing]

Exactly 🤝

[@nickweiss9863]

🔥🔥🔥🔥🔥

[@Sapielnikov.Boxing]

💥🥊

[@imhassane]

When I was in my best shape ever two years ago, I used to run every other day 5 or 10 km, my resting heart rate was in the low 40s and couldn’t get tired.

[@Sapielnikov.Boxing]

Can suggest that it was not only about running, you were also doing boxing trainings consistently

[@imhassane]

@@Sapielnikov.Boxing yes of course, I was doing wrestling back then consistently too so it must be that too

[@Sapielnikov.Boxing]

@@imhassane yep, wrestling is pure hell speaking about conditions. Can suggest that you had advantage in strength then, which also plays big part in overall endurance. So the endurance question is much wider than just “run everyday”, you can have good stamina cause you are strong, you can have it also cause you are skilled and know how to manage energy, you can have it also if you fucking run 10 miles everyday as crazy 😂 But better approach is to balance all things smart and variable enough to pay attention to everything, so in that case running everyday becomes kind of too much, you can work on other things instead

[@GreatGama777]

Its crazy to see all the old time fighters running in dress clothes and boots. But in all seriousness be sure to run at least 5 times a week, having incredible cardio will make a monster out of you!!!

[@voornaamachternaam5745]

KNEES ?

[@lylemcdermott2566]

If you don't compete, listen to this guy. If you compete, well ,run because the other guy is gonna F you up badly.

[@Sapielnikov.Boxing]

99% the other guy will F u up cause he is more skilled and experienced. These things don’t come from running

[@Gymthingz]

@@Sapielnikov.Boxingexactly. Boxing ain’t a running sport. There is lots of other ways to build carido.

[@lylemcdermott2566]

@@Sapielnikov.Boxing keep your bs to yourself, you're gonna get people hurt.

[@Sapielnikov.Boxing]

@@lylemcdermott2566 bro, last advice just for you how to be a better boxer, this is real game changer. So…. Instead of proving something to someone in internet - go and train. Run, box, lift weights, whatever you want. 100% more profitable

[@melawankodrat]

As a bodybuilder i can prove this wrong😊

[@Sapielnikov.Boxing]

What exactly?

[@Crazylalalalala]

For rugby i train the long run so that I can survive the intensity of the training.

[@Sapielnikov.Boxing]

I’m not sure I know a lot about rugby but can suggest that at least the duration of the game is longer than for example 3 rounds of 3 minutes so would be logical to assume that you need to possess more of aerobic endurance than a boxer

[@Crazylalalalala]

@@Sapielnikov.BoxingI dont know much about boxing, but yes 40 minutes halves of rugby is very different than 3 round of 3 minutes so you do need a lot of aerobic endurance but the game is such that there is a lot of high intensity all over the place. Its like running a half marathon but you keep getting interrupted with short bouts of wrestling and sprinting. So you need to train the high intensity a lot too but if you dont have the aerobic base it gets hard to keep up.

[@Sapielnikov.Boxing]

@@Crazylalalalala that makes sense. Honestly said can’t imagine what’s like to move 40 minutes with a lot of explosive sprints 😂

[@Sapielnikov.Boxing]

@@Crazylalalalala plus sometimes probably getting smashed to the ground by some big dude who is also strong as a bull 🥵

[@shaneboyington713]

I wish I could speak Russian. I love the accent.

[@Sapielnikov.Boxing]

Hahah, thanx 😂

[@ceckolalovia]

For the time it takes for me to run il improve my form on shadowboxing so muct that this running will be meaningless

[@Sapielnikov.Boxing]

It makes sense bro. Same time shadowboxing can be kind of the same load for the body as easy run. Of course it all depends and of course you need to work on your conditions, but focusing on technique never was the bad thing. Keep going 🤝

[@abdullahmarvan5976]

Stupid info all best boxer ara cuban and soviet boxer and all of them run in the mornings...

[@Sapielnikov.Boxing]

All good bro, go and run. Anyway better than talking shit in internet

[@campfirestories6681]

Yea dont run, it’s not good for you or your boxing. Best way to use that time is sit down and watch boxing KZbin videos and have a snack.

[@Sapielnikov.Boxing]

Where I said “don’t run?”

[@tatesroad]

Mike Tyson ran everyday 😅

[@Sapielnikov.Boxing]

Yes. And 30 years more ago guys were chopping wood to train. Mohammed Ali was doing something like “everyday 500 push-ups and squats routine” which would be completely unnecessary if the guys there would understand some simple basics about strength training. Times are changing, knowledge is expanding. Things that boxing legends did are not always the right thing to do

[@TheRealSpaghettiOhs]

It don't make it right 😅, lol