Many boxers have a love-hate relationship with running. While some enjoy the quiet solitude and lean into the importance of the cardio impact, others look for other ways to increase their heart rate.
Either way, there’s no question that boxing roadwork is a valuable part of building strength and conditioning for boxers, as well as the mental tenacity needed to fight.
If you’ve yet to incorporate it into your boxer’s workout regimen, we’re answering a few frequently asked questions to get you curious and motivated.
What Is Boxing Roadwork?
Boxing roadwork essentially equates to long distance running. However, a modern approach incorporates interval training to break up the miles. Whichever method you choose, the conditioning goal remains the same.
Roadwork for boxing focuses on alternating between high and low intensity activities. A typical boxer’s workout starts with cardio warm-up exercises, such as a warm-up jog at a comfortable pace.
Setting the Right Boxing Roadwork Pace
Optimizing Boxers' Running Routine for Success
Then, the interval training follows with two minutes of running, followed by one minute of interval training, and then, five-minute walking periods in between.
The boxer running-interval training circuit is continued for a total of 15-20 minutes. Once completed, cool down with a two-minute jog or walk. It’s one of the best boxing workouts, you can do any time, anywhere.
Why Do Boxers Run?
Running for boxing is one of the best boxing workouts there is; largely, because it doesn’t require any equipment. It’s part of a full boxing conditioning workout and helps build heart health, improve breathing patterns, and increase endurance.
In addition to conditioning for increased speed, roadwork boxing also strengthens muscles. Plus, running is an activity that can be done year-round, in various conditions and environments.
How Often Should Roadwork Boxing Occur?
Ideally, boxers should incorporate some type of roadwork boxing into their regimen every day. Distance and time can be adjusted as needed.
For a quick, 30-minute boxer’s workout, try 10 minutes of each:
- Light jogging
- Boxing footwork drills
- Sprints
Boxing footwork drills include quick movements left to right, as well as back pedal jogging, and practicing slip and rolls. Each skill focuses on improving quickness, agility, and stamina on the mat.
Running vs. Jumping Rope for Boxing: Which Is Better?
Jumping rope can be part of a full boxing strength workout, in addition to running and other boxer drills. Though, you may wonder if one is better than the other.
The truth is when comparing jump rope vs. running, there are similar benefits to both. Both boxing jump rope and a boxer’s running routine get the heart rate up and strengthen the entire body.
A boxing jump rope workout helps with eye-hand coordination and quickness. Whereas, long-distance running focuses more on endurance and mental toughness.
However, both are advantageous boxing cardio workouts and can be performed interchangeably as time and space allows. There are several boxer jump rope and footwork drills in as little as 5-10 minutes.
Set a Strong Pace with the Best Boxing Shoes
Though roadwork boxing routines require little equipment, you’ll still want to invest in a quality pair of boxing shoes. Having the right shoe support is crucial in preventing injury and providing comfort
The Hayabusa Boxing Shoe collection includes a lineup of the best shoes for boxing for all fighting levels. Choose from:
Each is uniquely equipped to meet your fighting needs. The form-fit design gives fighters greater control as they train. And each shoe has a featherlight design to promote agility and lightness on the feet.
Additionally, flexible rubber soles support a strong grip and a drop-in midsole provides cushioned comfort allowing you to shuffle, slide, and pivot with speed and ease.
Hayabusa Talon Boxing Shoes
Talon Boxing Shoe Training Kit
Hayabusa Pro Boxing Shoes
Hayabusa Strike Boxing Shoes
Learning how to improve your boxing footwork is an important step on your way to becoming a better fighter, though you don’t need professional boxing training to be a champion.
The best boxing workout includes using boxing equipment and gear that fully supports your fitness goals. Hayabusa has everything you need to set your ideal boxing roadwork pace as you run, jump rope, and punch your way to becoming your best.
