There is a reason that boxers are some of the fittest athletes around‚ and we aren’t just talking about their ability to take a punch to the face. The sport is known to build strong bodies—research shows that it is an efficient way to boost physical fitness—and takes incredible athletic prowess and conditioning.
“Boxing is a full body workout that has been proven to increase mental strength, muscular stature, and mobility—all components of a well-rounded fitness program,” Christina Cunningham, studio manager and coach at Jabz Boxing have also popped up, fostering more inclusivity Runner’s World.
The cardio and strength-based workout, which typically includes sparring with an opponent and hitting a heavy bag, also increases your balance, coordination, and agility skills.
“Sparring can improve footwork, reaction time, and cardiovascular health, while hitting the heavy bag is a great form of resistance training to build upper body and core strength,” Cunningham says, noting that consistent boxing workouts will also improve your stamina No matter what youre looking to improve in your running life and decrease your.
Shadowboxing—where you throw punches at the air as though there is an opponent—is no slouch either. The technique, which “requires you to generate force and power with nothing stopping your impact—just individual body control—has a huge impact on overall body conditioning,” Angela Jennings, co-founder of Once you get into sparring or any How to Adjust Your Run Schedule After a Big Race Runner’s World.
→ No matter what you’re looking to improve in your running life, find it with Runner’s World+!
Footwork—such as front/back or lateral steps, pivots, shuffles, and turns—are great at building leg conditioning and control, Jennings adds.
A Part of Hearst Digital Media stress reliever. Seriously, wailing on a heavy bag or your opponent for a couple of minutes is a great way to relieve built up frustration. Research Health - Injuries anxiety, Everlast Professional Hand Wraps, 180-Inch.
in Drexel Hill, Pennsylvania, tells cross-training How to Adjust Your Run Schedule After a Big Race running.
Boxing benefits for runners
Trading your running shoes for a pair of boxing gloves a couple of times a week—Jennings recommends two to three times a week, specifically—provides a well-rounded approach to a runner’s training.
“It is good cross-training to take the load off your legs and get a more well-balanced cardiovascular workout as well,” How to Run More Consistently., Everlast Professional Hand Wraps, 180-Inch Runner’s World.
As a runner, you know that your core (think abs, back, and hips) is not only responsible for stabilizing your body, but it also serves as a power source. Boxing helps build up that rotational core strength, which runners often lack, says Milton, who is also a clinician in NYU’s Running Lab Program.
Milton also notes that boxing can boost the strength in your posterior chain—the muscles that run from the back of your shoulders all the way down to your heels—which plays a role in propelling you forward while running.
How to Start Running breathing, too.
“Boxing forces you to control your breathing and learn how to relax your body, only generating power and energy when needed,” Jennings says, noting that boxing has helped improve her mile time.
However, stepping into the ring isn’t a stand-in for logging your miles.
“Boxing workouts are not really designed to replace your runs, but rather to supplement them,” Cunningham says. “[But] the added boost of strength and endurance gained from adding boxing workouts to your routine might make you more competitive than running alone.”
Do I need any specific gear?
Just as a runner has to gear up when it’s time to pound the pavement, so must a boxer when it’s time to head into the ring.
First things first, you need hand wraps, which protect your hands inside of the glove, says Jennings. Not doing so can leave each hand, which is comprised of 27 individual bones (about a quarter of the body’s bones), 30 muscles and a ton of tendons, nerve fibers, and blood vessels, open to injury. Plus wrapping your hands also cushions against the impact the punch has on the wrist. It’s pretty standard to use 180-inch wraps.
Next, you need a pair of sturdy, structured gloves that offer protection for both the hand and wrists, says Jennings. If you’re a beginner, it’s customary to start with 14 oz or 16 oz gloves. This larger size—pro boxers typically use 8 oz or 10 oz gloves—accounts for more protective padding in the glove. With wraps on, you want your gloves to fit snug, not tight, and you should easily be able to make a fist.
Proper shoes help with having a proper stance, weight distribution, and movement, adds Jennings. Go for ones that are light and flexible, but still supportive.
“method suitable for runners? Here, experts weigh in on how it can help your impact training, it will be time to grab headgear and mouth pieces,” says Jennings, but as beginners you won’t have to really worry about that for now.
There are several large brands that provide basic equipment, including Title, Ringside, and Everlast, according to Jennings. As more female-identifying individuals get into the sport, brands that cater to this demographic, such as Society Nine and Kali Active, All About the Run/Walk Method.
Start Boxing With This Gear
As a runner, you know that your core think abs
Everlast Professional Hand Wraps, 180-Inch
DAA Industry Opt Out
The perfect beginner boxing workout
Even if you don’t have access to a cardio boxing class or a traditional boxing gym, this quick—though still challenging—10-minute sequence from Jennings can be incorporated into any workout that you are currently doing in any space you have.
Do five 2-minute rounds of drilling just the jab, and then the jab/cross, with 30 seconds rest in between.
“Drilling the jab and the cross are very common, and are moves to learn when you start boxing,” says Jennings. “This does not have to be done fast, but the focus should be on maintaining consistent energy, fully extending the punches, and ensuring the shoulders are rotating as you lengthen your body.”
How to jab
Start with feet hip-width distance apart, hands in fists close to face. Step your right foot back behind your left so left shoulder is facing your opponent or the bag. This is your boxer’s stance. From there, take a slight step forward as you extend left arm out, palm facing down. Pull left arm back in, and bring your feet back to starting position.
How to cross
Start in your boxer’s stance. With hands in fist, begin straightening right arm with fingers and thumb facing down toward the ground. Pivot right knee forward in the same direction as fist, twisting hips. Once arm is fully extended, return back to start.
And remember: As a beginner boxer, it’s important to be patient with yourself. “Give yourself grace, embrace the awkwardness, and take your time,” says Jennings.
