The WORLD's Best Run for Boxing!

Tony Jeffries shares the ultimate run for boxing to enhance your cardio. This fantastic 4x2 run / running program for boxers is what I used to do when I was training for the 2008 Boxing Olympics. If you want to improve your cardio. endurance and body conditioning make sure to do this run.
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My name is Tony Jeffries, Olympic Bronze medallist now co-owner of Box 'N Burn, 2 boxing fitness gyms in Los Angeles, as well as the Box 'N Burn Academy...this i a sour education program where we teach trainers how to teach boxers
#boxing #stamina #boxingcardio

[@Tony_Jeffries]

Do you got any questions or have any video requests? Comment down below!
Watch next: The Best Boxing Warm Up for Training: kzbin.info/www/bejne/epqweGBte9qNZrM

[@Khattab99]

I have a question, should a boxer focus on calesthenics or bodybuilding more? By the way running always is the best I do roadwork everyday at 5AM

[@salehaffan2608]

Please do a video on How to condition your abbs for fighting.

[@beniosue]

Which is better? This video or your previous video about running? Thank you.

[@BeetleF1]

is running ok with my knee injury? oh thanks for the videos. got 90 lbs off.

[@ceciliaromia]

Hey, Tony! Thank you so much! You are the best boxing Coach ever!!! I love watching your videos!!! They are really helpful! 🥊🥊 Lots of love from Argentina!

[@Kantermann1]

Thanks again for sharing this whole knowledge with us! Your tips are grat!

[@mrk896]

Hi Tony, I've been following your channel for quite some time now. I'm so glad to see that you've passed the 1m subscriber mark. You're a really good coach and I can't thank you enough for everything you've generously shared on your channel. It has helped me tremendously in many ways. God bless you and keep up the good work.

[@Tony_Jeffries]

Thanks ma man, means a lot

[@jr2610]

Physical therapist assistant here. Great video, however anatomically speaking, breathing with a slight lean forward actually increases the amount of room your lungs have and allows more efficient recovery from breathing. It's called the recovery position and is something we teach to people with oxygen intake issues like COPD. The standing tall thing is a common misconception.

[@isagamer2906]

Hey tony i just started boxing and your videos are helping a lot

[@KingAlobar21]

Yes! These intervals are awesome and they will SMOKE you! Also great training for 5K. You da man, Tony!

[@Tony_Jeffries]

Do you also do Runs mate? what type of run do you do?

[@KingAlobar21]

@@Tony_Jeffries Yes sir. I love signing up for local 5K and 10K runs. I've done 2 half marathon runs, but I really love running the forest trails near my Colorado home. Thanks to you, I've had a heavy bag in my garage since December and your workouts are a huge part of my life regimen! Thanks for the vine and inspiration, Tony!

[@user-vk7eh5vm4r]

Thanks mate it's really helping me so much 🙏

[@styloroc2000]

This is a great cardio workout regardless if you're training to fight or just for improving stamina. I basically do the same thing with C210K program; I run the third week program two times a week which is essentially the same workout as Tony describes. He is absolutely right about form -- It took me 43 years to really get that in my head. One thing that has helped me is working on my obliques and hip flexors because they do so much to stablize your midsection for your form. When I served in the Army, even though I was a great sprinter, I had such a hard time with running. I knew it was my form but I didn't know how to correct for it aside from being told "run better". It's hard to tell what that means and how to consistently maintain it. Recently I realized how core strength and stability are related; I had totally ignored my core in the Army because I could max out the standard on the situps with minimal effort, so I never did more than that number. That said, about 8 months ago, I discovered by really working out these muscles, increasing situp reps and isometic duration, it should naturally improve your posture, hip stability, and lower leg form. Otherwise, if you have a weak lower core, your lower legs compensate for it and you expend so much wasted energy with it. A year ago, even after months of training, I struggled to complete a 1.5 mile run, in less than 3 months after starting my ab work out, I can sustain a 5 mile run.

[@deanphinn]

So much knowledge and sharing it for free! Thanks tony your training advice is very helpful, even for someone just smacking a heavy bag about in the back garden

[@Tony_Jeffries]

Happy to help mate, You can check all my videos here: kzbin.infovideos

[@kh-iv7kf]

God bless you mate these videos are so helpful 🙏❤️

[@vikfox8]

Thanks Tony! The leest i can say is you are the best!

[@fidelvaldez8744]

Thanks for this man" It will help me a lot.

[@JZ505]

I agree with this run 10000%. 800 meter runs and hills sprints were my go to runs 2 to 3 times a week depending where I was at in my training. Awesome video!

[@Tony_Jeffries]

Nice!! Do you compete mate?

[@JZ505]

@@Tony_Jeffries I used to. I had 86 amateur fights and 28 pro fights but nothing major. I love boxing an your videos are top notch

[@MAKA13X]

@@JZ505bro said nothing major. Must’ve been 0-28 in pros😂

[@JZ505]

@MAKA Yup you're right. What was your record by the way?

[@MAKA13X]

@@JZ505 i haven’t competed yet but my long term goal is 100 ameture fights, and I think that’s pretty major.

[@buckw65]

Really enjoyed that. Great information to get started.

[@Tony_Jeffries]

Do you also do Runs mate?

[@buckw65]

@@Tony_Jeffries I'm an older kickboxing guy (57). I just started running again. I follow a similar protocol. I'm trying to get to a 10 minute mile. I really enjoy all your KZbin videos.

[@tobi132]

I haven't watched you since you had like 100 k and now i Come back and you've gotten 1 mil Proud of you Tony❤️

[@Jb19738]

I like doing something similar, 5 x 800m runs with 1 to 1 rest, aiming for under 3 minutes per 800. Used to run around 2 min 50. very unfit now though would probably be more like 4 minutes haha. going to give this one a go as I get back in to training. cheers Tony

[@GatoSalvaje]

Running is one of the best complements for any sports activity

[@SuperhumanUnchained]

Great boxing coach Great teacher and experience as a fighter yourself

[@Tony_Jeffries]

Thanks ma man, means a lot, do you also run mate?

[@andrewalchemist]

Hey tony i just want you to know that i really appreciate the content you put out, i’m on a journey into becoming an MMA fighter and your videos have been very beneficial and helpful 🙏

[@Tony_Jeffries]

Thanks mate... happy to help mate.

[@scal7122]

@@Tony_Jeffriescan this run help with an mma fight where its 3 rounds of 5 minutes?

[@BIGSID320]

Tony you are awesome! Your boxing lessons are priceless. One thing though. You are tracing the track clockwise. Officially, you’re supposed to run counterclockwise. Sorry for being OCD. 😅

[@nebiyuelias1638]

It's sick tactic🔥

[@ironlemon9451]

You have no idea how much you've helped me condition myself Tony. I watch your videos religiously and take what I've learned to the gym with me. I'd love to hear your take on the Dempsey roll. Thanks man.

[@Tony_Jeffries]

Happy to help mate, keep it up! I’ve not heard of the Dempsey roll - but I’ll look it up

[@ironlemon9451]

@@Tony_Jeffries please do. Wonderful piece of history behind it. I'd love to hear your input on the matter.

[@ironlemon9451]

Well that doesn't seem legit does it. Scammers using Tony's pic?

[@kmeredith2009]

Hi Tony, great content but can you do a video on strength and conditioning?

[@emmettbell-sykes3597]

Yo Tony!! I say that (4:02) to my classes all the time as we're increasing the intensity in our warmups: "control your breathing; don't let it control you." 😆 Hilarious!! (But SOOOO important - learning how to breathe deeply and fully from the diaphragm)

[@pasbanmartialarts]

Your video is nice 👍

[@kenyalmb]

My school track is 2 miles away but I’ll run to it and then do what needs to be done. I was forced to go on a vacation with my parents and we were traveling most of the time and just walking and eating a bunch of crap and it was the worst.

[@jonathanctay7422]

I can’t run much because of my knees, especially on a hard track at full speed. Can this be done on a stationary bike at the gym as well? I know it’s not ideal. Thank you for all your videos, sir.

[@ELombi165]

How can I train myself at home…I want to be a boxer since i was 15 16 years old but i never get a chance to fulfill my dream…

[@Tony_Jeffries]

Have you checked most of videos mate? Most of my videos could be done at home

[@letsgetit90]

Get yourself a mirror and cam to record And watch your form. Also watch his videos, and have fun throughout the process 🙏

[@ultratoxic1]

Why dont u go to boxing gym bro

[@ELombi165]

@@Tony_Jeffries yes i do.. sir

[@sideeggunnecessary]

Watch boxing, mma, and muai thai, play a video, try and replicate what they do. Learn the strikes, learn their movements, pretend to be them in your room, pretend youre a fighter, get those muscle groups working. And of course, watch every video on this channel. And then check out Stephen "Wonderboy" Thompson's channel, because tony Jefferies doesnt teach kicks.

[@StrivingFR]

Hey bro , I ran like 10+ miles the other day Im pretty sure and still couldn't find my limit. I'm going to find it and surpass it. Not just for myself but for the most High which shewed unto me this as my purpose/profession in life. All praise to the most High.🙏🏿❤️ ppreciate you for the vid. Peace and blessings.

[@kenyalmb]

Do you also do calisthenics exercises along with hitting the bag for a long time nonstop and shadow box?

[@StrivingFR]

@@kenyalmb yes well not nonstop but using proper form whenever Im hitting the heavy bag.

[@vincemarshall8550]

nice one tony ,im 53 ,been told following arthroscopy my knees are worn out ,any alternative exercise you could suggest? thanks man

[@pablomolla7387]

Importante calentar antes y estirar después del ejercicio. 1:05 > necesitas una pista de atletismo para hacer esto, pues eso son 400m. 1:58 > 2 minutos de correr X 4 rondas con un min de descanso entre rondas 3:45> como respirar Las primeras veces no ir al 100% Hacer este ejercicio una vez a la semana

[@AlexGomez-bl5ii]

De vdd dice que solo 1 vez x semana? Lo e estado haciendo 3 veces desde hace 2 semanas jaja

[@j.aguilar5849]

​@@AlexGomez-bl5iile metes full speed bro? yo trate de hacerlo como el vídeo y me di cuenta que no me da todavía jaja, me tocó cambiar a trote, le doy la vuelta a la pista en los dos minutos para que se hagan la idea

[@slipperywhenwat]

Tony, big fan of the channel. I’m a huge fan of yours. Very happy that you’re doing Jiu Jitsu as well. Can you tell me, is there something significant about the specific time of 2 minutes that is important to maximize cardio? Is that because 2 minutes is the time of a round in boxing? I have always heard that 4-5 minutes is a good threshold for anaerobic activity, so when I bike or exert myself similarly to this, it’s usually 5 minutes. That’s also the standard duration of a Jiu Jitsu round. I can see the benefit of 2 minutes because it’s sort of in between the time that allows for a full sprint 10-30 seconds and 5 minutes (the start of aerobic window), but is there a reason why you chose 2 minutes specifically?

[@calvin221]

2 mins is a good and short time for 1 round, especially if u have to sustain these 2 mins to finish a 400m lap multiple times

[@slipperywhenwat]

@@calvin221 sure that makes sense. But my question is, as you get in better shape, you are able to sustain higher intensities for longer durations or the same intensity for longer durations. But my question relates specifically to why did Tony choose 2 minutes specifically? Could it just as well be 90 seconds or 3 minutes? My sport is Jiu Jitsu. Most rounds at my level are 5 minutes long. So I base a lot of my medium intensity exercises like biking and running and grappling on 5 minute intervals. Plus, I know that anything after 4-5 minutes begins to be aerobic so its good for maintaining muscle mass and not getting too lean. But ya, that is all I was wondering.

[@calvin221]

@@slipperywhenwat I believe the reason for 2 minutes specifically is because it's a respectable timing for 1 400m rounds, especially if you're putting in 100% effort for 5 laps or above. Yes, you can do a 90 second run for 400m, which is much faster but indicates a good fitness level. 3 minute rounds are a little slow but it can be useful for beginners to get their fitness level up. Of course, you can run for just about 5 minutes but can you maintain your top speed for 5 minutes straight? if you can, kudos to you, but chances are, you will be extremely tired after just 1 or 2 rounds of 5 minutes of sustained super intensese super fast running, which isn't the goal of this exercise (the goal of this routine is to lower your recovery time and get your body used to super intense bouts of activity, just like in sparring or matches). Even in jiujitsu, muay thai, or boxing matches, the intensity may lull at some parts, and you notice that it isn't always 100% intensity while brawling. So, 2 minutes of 100% intensity of running will probably get you in good shape for a 5 minute fight that is at, let's say 50% intensity on average anyways.

[@WhatSubYT]

Is it not better to run 3 minutes at fast pace just like a boxing round? Is 3x3 e.g. not better than 4x2?

[@j.aguilar5849]

if i do at this jogging pace how much longer should the rounds be? found 4 2 min rounds somewhat easy and im just starting to get in shape again

[@dennisparker505]

I had my first sparing match and I relaly had a lot of trouble with my stamina sense I have been slacking on my cardio and it really hurt me so this morning I ran 3 miles which is from my house to the park is this good?

[@SadikMushkolaj]

Is it preferable for fitness, how many times a week should I practice?

[@kyber452]

Can jump rope and stair climbs be substituted for running? Mostly likely some of everything, right?

[@MarioGamer291]

Nice

[@Tony_Jeffries]

Thanks ma man, do you also RUN?

[@MarioGamer291]

@@Tony_Jeffries yes

[@samvad6638]

Question, when I run in the morning I run in a fasted state. Whenever I push myself I end up puking, how do I stop puking??

[@chimpanzeethat3549]

Im crap at running because of asthma. I will still try it.

[@le0m0untain57]

hi tony, i’ve been boxing for 9 months and i’m 6-0 in amateur boxing,i’m 15 years old and i’m looking to go pro so i’m just wondering how would i be able to make it pro like how would i get a professional fight when i get to 18-19 etc

[@ongear5690]

Tony do you recommend weight training for boxers? Love the content btw.

[@Tony_Jeffries]

I don't preach it when I was fighting professionally - Were you able to watch my video yesterday about exercises to increase punching power?

[@ongear5690]

@@Tony_Jeffries ofc i watched the video 😀

[@williambirgersson2283]

Great video Tony! Just wanted to ask you something. I run 8 km two to three times a week as my stamina and endurance training, but as soon as I’m in sparring I can get tired after two very mid paced rounds, what could possibly be the problem and what could I do to prevent this from happening?

[@Tony_Jeffries]

Hey mate, try this tips mate: kzbin.info/www/bejne/nqHQi6ODish8eMU

[@mrtravelhub4313]

You must be relaxed and remeber to breath

[@andrewaugustine1494]

Do a month of wrestling like you did BJJ. Would be cool.

[@sirchcaep]

Hey Tony! Just a heads up, they’ve been doing research on posture for recovery breathing. Being bent with hands on knees appears to actually be better for recovery.

[@Tony_Jeffries]

Thanks for sharing mate

[@sirchcaep]

@@Tony_Jeffries Of course. Thank you for the content, it's really helping with my cardio.

[@InnocentBastard]

Hi Tony, I use something similar on the threadmill. 3 x 2mins at 18.5km/hr, I would like to push it to 19km/hr. 600m is a good target, it works out at 18km/hr. To calculate your speed, multiply your distance by 30 and divide by 1000.

[@nicedown539]

I hate the running but the stamina is very important I will try this run routen thank you

[@Tony_Jeffries]

Let me know how it goes mate, what type of Run do you do in the past?

[@nicedown539]

@@Tony_Jeffries 3min of 6 round and 1 min rest 3 time on the week

[@Blookiiee]

Tony I got a question mate. So I am suppose to be Form 6 this year and graduate from high school but I have to repeat cause of attendance issues so I'm repeating form 5 BUT I am very close to promoting to Form 6 again this year and the next year is going to be my last year in high school and I want to get a medal in one of the running competitions since I've been in the long running team for 6 years but I have never gotten a medal so I wonder if this run is going to help me on practicing for my last ever sports day. And I'm planning to start doing this running routine everyday or try to at least to get in shape cause I am quite heavy I'm 76kg I'm 17 turning 18 this year and I have an around 18.7 body fat and also a BMI of 26.3 so I am overweight. When I was younger like a few years ago I weight 45 to 55kg and that's when I was light and fast but now I'm heavy and slow so I'm wondering if there's anything I can do and the reason I gained all this weight is caused of a medication I'm taking which is anti depressants and I'm making great progress but it will definetly slow down my progress. I eat healthy I eat mostly high protein and low carbs meals usually eggs with chicken and some rice. And I also stopped drinking soft drinks and started only drinking water for a while now so yea is there anything I can do Tony? Please give me some advice champ!

[@j.aguilar5849]

not reading allat but good luck

[@Blookiiee]

@@j.aguilar5849 all gud understandable have a nice day! thanks btw! ❤

[@fabianruiz5108]

How do I find the motivation to run some days I just can't

[@theoteddy9665]

I hate running without a ball, I played basketball all my youn life and running at the oval sickens me.. would swimming do the same for me?

[@freefireshorts9068]

Hi MR Tony i am from south africa i want too do boxing but not just for the money and get famous i want too do boxing because it is my dream but i am scared i am gone fail so must i do boxing or not plz answer my question please 🙏

[@ricardoricardo833]

Tony will you try kickboxing someday?

[@AnsafHussain01]

👏

[@turtlenoheart]

I've always been curious how running is great for your knees after 30 years. Thoughts?

[@avijit2737]

I can do good shadow good bag but am very poor in sparring and fighting.....how to improve yhis please help me 🙏🙏🙏

[@Tony_Jeffries]

Check this out mate: kzbin.info/www/bejne/sJ62ZnyaZceJlZY -- this will help you a lot.

[@imfluuid4400]

Can I do this everyday or is that bad?

[@ultratoxic1]

Tony is it possible to do jump rope insted of running?Or running is important

[@Tony_Jeffries]

For me both is important mate

[@Tony_Jeffries]

2 has its different benefits mate but I would prefer both... try this out: kzbin.info/www/bejne/r2Waq2R7ZqyMo5o

[@Twobarpsi]

Ali used to run backwards!!

[@yetieddy2052]

Can you do this everyday?

[@baseupp12]

Could I do the running on a treadmill, not to many places to really run near me.

[@Tony_Jeffries]

Hi mate I still prefer to run in road / hills or a track race if only possible as I read that running on a threadmill vs on the road got some difference but if you don't have a choice I think that will do

[@baseupp12]

@@Tony_Jeffries ok thanks

[@Xand3r7]

i would apprecatie help from you! can you also you use this if your goal is MMA rounds as long as ufc rounds

[@Tony_Jeffries]

Yeah.. this will as well.

[@Xand3r7]

@@Tony_Jeffries but ufc Rounds are 5 minutes, should i make a change to this?

[@maxodestruction4649]

🥊🥊🥊🥊🥊🔥🔥🔥🔥🔥

[@Tony_Jeffries]

Do you also Run mate?

[@YoyoJajun]

Tony Assassin's Creed

[@Miguelingeniero]

This cardio booster is very hard, I tried it, and I was so exhaust

[@Tony_Jeffries]

How many times have you tried this already mate? This is really hard at first

[@Miguelingeniero]

@@Tony_Jeffries I tried once a week, it is very hard, I work it with all my power once a week, I finish very exhaust. I am 42 years old. I am a jiu jitsu and karate figther. I love your youtube Chanel. Greetings from chile.

[@fightfitkickboxingthaiboxi3167]

Is it benifical to run in a sauna suit

[@TazBo-wd2ig]

only if you want to drop weight temporarily. A few glasses of water will put that right back on

[@alisultan8865]

I want to learn swimming

[@subbarayannatrajan6650]

If you find running 600 metres in 2 minutes (18kmph) gruelling, just remember Eliud kipchoge kept even more than that pace (21 kmph) for two hours straight.

[@joinordie22]

👍🏻

[@Tony_Jeffries]

Do you also do Runs mate?

[@joinordie22]

I like to do the same type of workouts on my aerodyne bike.

[@anthraxpleag1379]

Thanks Tony From Algeria Africa

[@Tony_Jeffries]

Thanks for watching mate, Do you also run?

[@anthraxpleag1379]

I'm watching you to start running

[@gabrielng3449]

Can cycling replace running ?

[@BTonTV]

Running is a more intense form of cardio, so I wouldn't do that personally.

[@BTonTV]

I wouldn't because running is a more intense form of cardio that cycling.

[@Barisdagame]

I am a recovering smoker thats try to build my lungs back im an old wrestler tryna get into boxing

[@kenmopritchett2805]

Hi tony I’m 42 in still boxing any tips

[@Tony_Jeffries]

Learn the basics of boxing Ken here you go, check this out mate: kzbin.info/www/bejne/oXyneZepi7NjmJo -- never too to learn and start boxing.

[@kenmopritchett2805]

I’ve been boxing sense I was 20

[@kenmopritchett2805]

@John Wayne Berkowitz I go to Ibg

[@cristobal.ashton]

Good run or a 3K

[@lindasyiemlieh5832]

😩long time I didnt watch your vidio

[@Tony_Jeffries]

you missed a lot of good stuff mate - kzbin.infovideos

[@mitchellcollins9143]

Not sure about the explosiveness in running

[@icarusnicholas2852]

fun fact- Tyson Fury was named after Mike Tyson

[@shivamsharma-uv5qn]

Hii sir , my name is Shivam . I am old subscriber of you. i want to be a boxer. But I don't have money and boxing supplies And there's no boxing academy here either, please help me , I am big fan of you please, please giveaway me a full boxing kit please sir

[@Dementia.Pugilistica]

First sentence: “I don’t know a boxer that doesn’t use running as part of their training routine”. Yeah, but many of them shouldn’t. It doesn’t give any added benefits to other forms of cardio. It’s not sport specific, it’s hard on the knees especially for heavier fighters, it doesn’t work on footwork or rhythm like skipping rope does, it only uses the lower body whereas rowing or swimming are total body… etc etc. i think this is an archaic and outdated training regimen that is part of boxing’s culture but fundamentally unnecessary. You can get everything you can get from running and more with better stimulus to fatigue ratios, less impact, better recovery, better simulation of round structure etc from doing skipping, rowing, swimming, footwork drills… even hiking on an incline would be better for boxing and include a greater ROM for the legs. Running is incredibly overrated for sports that don’t require that you run. That said, if you are going to run, this don’t just run out the door for a 5km or to exhaustion. You need to structure it in a way that makes sense for your sport.

[@j.aguilar5849]

yk you're probably right but you have to account for the fact a whole lotta people are not aiming to be pros so this kinda workout kinda helps us disciplining ourselves rather than increasing performance. obvly if running is definitely just bad for you because of your own specific conditions you shouldn't force yourself just to stick to a boxing dogma just as you said

[@sideeggunnecessary]

I did 100 pushups, 100 situps, 10p squats, and 8.3 miles running every single day for 3 years straight

[@Tony_Jeffries]

Nice!!

[@sideeggunnecessary]

@@Tony_Jeffries i live in rural illinois and had heard about ultramarathon runners training in similar geography, when i found out about the one punch man challenge i said that i am capable, and then i set out to prove myself right. I know alot about how quickly shoes wear out now, that's for sure!

[@fatehvirthakur4840]

Have you become the one punch man yet?

[@sideeggunnecessary]

@@fatehvirthakur4840 sure but i havent punched anyone

[@ejprofessionalhomecare5173]

Are you selling peds

[@rockybalboa1814]

Tony, can i get ready for the fight in 3 months if i do this once a week??