Best Running Distance/Routine

[Graciekombat]

What distance is optimal for improving conditioning specifically for a fight, and I heard its better from some friends to actually use HIIT in your runs by doing sprints and taking breaks during the run just curious what you guys right now Im just doing a regular 5k, 3 times a week ontop of 3 45 minute muay thai specific conditioning classes which involves alot of skipping and body weight exercises and some pad work too.

[Revok]

The New F A Q (Including Interesting Links)

[spirez]

a 5k run targets exactly the WRONG energy system for fighting.

You'd be better off doing 800m intervals instead as they'll be closer to the time of a round.

I nice routine to start out with is 4 x 800m runs aiming to complete each as fast as you can. Then finish off with some short sprints. 5-10 30m sprints to begin with would be a good starting point.

[Baby Face]

Find the biggest motherbucking hill. Start off sprinting up.(or as fast as you can)
Jog back down. catching your breath. Then Repeat!

Do this 4 times to start off. Then work your way up. and you'll eventually be doing it 10 times!

[Alex Robb]

Do both? HIIT training and distance running.

[HumboldtMMA]

Originally Posted by spirez

a 5k run targets exactly the WRONG energy system for fighting.

You'd be better off doing 800m intervals instead as they'll be closer to the time of a round.

I nice routine to start out with is 4 x 800m runs aiming to complete each as fast as you can. Then finish off with some short sprints. 5-10 30m sprints to begin with would be a good starting point.

agreed.

Also 300 yard shuttles kick ass. Run 50 yards, turn and run back. Repeat 2 more times. Rest 1 minute-90seconds. Basically no more than a 1:3 work to rest ratio. Start with 1-2 and work your way up.

[Ian Coe]

Originally Posted by Alex Robb

Do both? HIIT training and distance running.

What he said


Now I'm doing boring LSD based work, working off my HR, I seem to handling workloads better then before.

[spirez]

Originally Posted by Ian Coe

What he said


Now I'm doing boring LSD based work, working off my HR, I seem to handling workloads better then before.

Handling them better in what sense? What sort of workloads are you referring to?

GSP hasn't used any distance running to get in shape for recent fights! His coach is using tabatas on the treadmill/airdyne and acyclical circuits and that's about it. Distance runs target the aerobic system, yet fighting is largely an anaerobic sport.

Yes the aerobic system is needed for recovery between rounds but studies comparing HIIT to LSD shows that HIIT improves both aerobic AND anaerobic capacity. LSD will ONLY improve aerobic, and also takes a lot longer to do so! This is huge in terms of bang for the buck. Fighters are often pressed for time as it is so i try to stay away from LSD as much as possible.

Another thing to look at is that LSD work focuses on slow twitch muscle fibres. Train slow, fight slow and all that. You only have to compare a spriners build to an endurance athletes build to see this one.

Conditioning for a fighter should aimt to be working towards negative rest/work intervals as soon as possible.

I know you guys said to do HIIT and LSD but in terms of physiology, I don't see the need for LSD at all.

LSD is also harder on the joints than HIIT and leads to overuse injuries in a lot of cases.

[Ian Coe]

Originally Posted by spirez

Handling them better in what sense? What sort of workloads are you referring to?

GSP hasn't used any distance running to get in shape for recent fights! His coach is using tabatas on the treadmill/airdyne and acyclical circuits and that's about it. Distance runs target the aerobic system, yet fighting is largely an anaerobic sport.

Yes the aerobic system is needed for recovery between rounds but studies comparing HIIT to LSD shows that HIIT improves both aerobic AND anaerobic capacity. LSD will ONLY improve aerobic, and also takes a lot longer to do so! This is huge in terms of bang for the buck. Fighters are often pressed for time as it is so i try to stay away from LSD as much as possible.

Another thing to look at is that LSD work focuses on slow twitch muscle fibres. Train slow, fight slow and all that. You only have to compare a spriners build to an endurance athletes build to see this one.

Conditioning for a fighter should aimt to be working towards negative rest/work intervals as soon as possible.

I know you guys said to do HIIT and LSD but in terms of physiology, I don't see the need for LSD at all.

LSD is also harder on the joints than HIIT and leads to overuse injuries in a lot of cases.

A normal thai boxing training session is 2 hours, the work rate progressively being forced up (from pads to sparring). Drills take their toll as well.
When I stopped doing distance work, surviving the longer sessions became a real issue. I was doing hill sprints and hard interval work and for 4-5 rounds I would be strong and energetic, but I would begin to suffer after that, such that the last 15 minutes-30 minutes would be a nightmare sometimes.

At the end of the day they are all tools. Use in accordance to your weaknesses and needs.

Re overuse injuries. I've been doing HR based stuff (elliptical for my shame, spin bike) so avoid overuse injuries.
I do however run sprints and shorter 3-5 mile runs on ocassion.

[Gov]

I'm definitely in the 'do both' camp, having tried LSD and HIIT both exclusively and together for the past 15 years.

I can't say exactly why it is and I'm not up for the 'energy systems' arguments, but whenever I've included some longer cardio workouts (40+ minutes) each week I've found that my interval work has been better. While longer sessions don't increase my speed, they certainly increase my recovery time and pain threshold.

I think people often confuse longer sessions as being 'easy'. This is a huge mistake, as these sessions should be as tough as the HIIT ones. There's something about having sore legs, tired lungs and generally just wanting to stop but knowing that there's another 30 minutes until you get home to toughen you up

Besides, when you can put up with constant pain for 60 minutes the 2 minute intervals don't seem that bad.