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Your Running Program: The Professional vs. Amateur Boxer




When it comes to boxing, whether you're an amateur stepping into the ring for the first time or a professional fighter with fights under your belt, your training program is crucial to your success.

Running, a fundamental aspect of boxing training, should be tailored to fit your competitive level, considering the differences in round times, intensity, and the physical demands of each fight.

Let's look into how running programs should differ for professional and amateur boxers, ensuring both can optimise their performance when it counts.


Firstly, it's essential to recognise the core differences between amateur and professional boxing. Amateur bouts typically consist of three rounds, each lasting between 1.5 - 3 minutes, with a focus on scoring points through volume and technique.

In contrast, professional boxing bouts can span from four to twelve rounds, depending on the level of competition, with each round lasting 2 minutes for females and 3 minutes for males.

This difference in duration and style required for each level of competition significantly influences how a boxer should approach their running training.


For amateur boxers, the key focus is on developing speed, agility, and stamina to maintain a high work rate throughout shorter bouts. A running program for an amateur boxer might include:


  • Interval Training: Since amateur bouts are fast-paced and require quick bursts of energy, interval running is ideal. A session might consist of 1-minute sprints followed by 1-minute of jogging or walking for recovery, repeated for up to 20 minutes. This simulates the high-intensity work and brief rest periods experienced in amateur bouts.


  • Shorter, Faster Runs: Emphasising shorter distances (e.g., 3-5 km runs) at a faster pace can help build the kind of speed and aerobic capacity beneficial for amateur boxing.


Professional boxers, facing longer bouts, need a running program that builds endurance, allowing them to perform at a high level across more rounds. Their running program might include:


  • Long-Distance Running: Long, steady-state runs (e.g., 10 km or more) at a moderate pace are crucial for professionals. These runs improve cardiovascular endurance, enabling fighters to maintain their strength and speed over longer periods.


  • Hill Sprints: To build power and improve aerobic and anaerobic capacity, professional boxers can benefit from hill sprints. These not only enhance endurance but also mimic the explosive movements needed in the ring.


Consider an amateur boxer preparing for a national championship. Their running program might focus on interval training three times a week to boost their speed and recovery times, complemented by a couple of 5 km runs to maintain general fitness.


On the other hand, a professional boxer gearing up for a fight might integrate longer runs into their weekly routine, aiming for distances of 10 km or more at a steady pace, alongside hill sprints for power. This approach ensures they have the endurance to go the distance in the later rounds of the fight.


Regardless of the level at which you box, listening to your body is paramount. Incorporating rest days, focusing on recovery, and adjusting your running program based on how you feel are essential practices for both amateur and professional boxers. Overtraining can lead to injuries and setbacks, so it's crucial to strike the right balance between hard work and recovery.


Running plays a vital role in boxing training, but it's not a one-size-fits-all component. By understanding the demands of your boxing style, you can tailor your running program to enhance your performance in the ring.


Remember, the goal is to complement your boxing training with running, not overshadow it. With the right approach, you can step into the ring with confidence, knowing you've prepared to outlast and outperform your opponent, no matter the number of rounds.

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