Running vs. Bagwork for a 45 year old sparring partner

[mozilla2004]

I want to improve my conditioning and endurance for sparring in gyms. I'm not actively competing in the amateurs. But for the past 20 years, a coach from a nearby boxing gym will ask me to show up once every 3 months to spar some people he's training to get them ready for some local city tournaments. i'm trying to figure out whether running is suitable for me to improve my conditioning, and hence be a better sparring partner to my young friends entering the sport of boxing.

I've never taken my running seriously. Even when i did compete in the amateurs, all my other team mates could run effortlessly longer distances than me and faster than me. And all my past coaches never seemed to emphasize running either, they just used running as warm up. When I run, i can only go a little over 2 miles. It would take me about 16 minutes to cover 2 miles. In the first mile, I would sprint 30 seconds then moderate jog for 60 seconds, and repeat the cycle 6 times. In the second mile, it's mostly a slow jog. I would feel pretty tired after those 2 miles.

When it comes to bag work, I have a similar sprint session. In the first 9 rounds on the bag, i'm working at an intensity that feels like a slow jog (6mph), and i'm mostly focused on working a technique/routine I want to use. i move around the bag a lot, so im not stationary. In the final 3 rounds, I punch all out for 30 seconds, then relax punch for 30 seconds, and repeat this cycle for the rest of the round. In the final 3 rounds, I'm trying to simulate the exhaustion I feel when I have to fight someone very aggressive who wants to bang for 3 straight rounds. I only get 30 second breaks between each of the 12 rounds.

So my question is: Is running worth it for me? Or is something like the final 3 rounds of my bag work pretty much the same thing? Or is there something I should modify to my running to make it better than the bag work?

I am currently 45 years old and have a full time job in an office. I can't do boxing and exercise 8 hours everyday. I'm trying to be smart about where I put my time into improving my conditioning to a point where I can still be a useful and challenging sparring partner to my younger friends who are competing.

[Master]

Running is definitely worth it if you can do it. It is the quickest way to improve your endurance and stamina when you are boxing. You have to keep doing it and build up distance and speed.

You have to enjoy running first and if it means listening to music and slow jog then do it. Once you master that you should add sprints into the run at certain points. I always finished off with a sprint. Felt great.

You will notice it improve your conditioning when you box and will want to continue the running. It is an extra motivation. Mixing up the exercises is good and helps you enjoy the whole experience. I enjoy bike rides, running on treadmill and using the cross trainer. They all work different muscles and parts of the body.

My knees are not up to running now so if i run it is on grass. I also use low impact exercises to keep my conditioning. If you are able to run then do it.

[mozilla2004]

Running is definitely worth it if you can do it. It is the quickest way to improve your endurance and stamina when you are boxing. You have to keep doing it and build up distance and speed.

You have to enjoy running first and if it means listening to music and slow jog then do it. Once you master that you should add sprints into the run at certain points. I always finished off with a sprint. Felt great.

You will notice it improve your conditioning when you box and will want to continue the running. It is an extra motivation. Mixing up the exercises is good and helps you enjoy the whole experience. I enjoy bike rides, running on treadmill and using the cross trainer. They all work different muscles and parts of the body.

My knees are not up to running now so if i run it is on grass. I also use low impact exercises to keep my conditioning. If you are able to run then do it.

Thanks for your advice! I have one more follow up question. Do you have opinion on how it might compare to other "interval training" types of exercise? I am making the assumption it's the "sprint" and "recovery" aspects of running that improves your "fight fuel tank". I can certiainly see running being great for that. But if you replicate that sprint+recovery type of intensity on a heavy bag, can it be just as effective? Or do you think somethign is missing?

Thanks again!

[Master]

Running is the cornerstone of boxing training they have been doing it for over hundred years. Roadwork is the best and quickest way to build endurance and maintain energy over long rounds. Better than anything else, you can feel and see the difference.

[greynotsoold]

Running is definitely worth it if you can do it. It is the quickest way to improve your endurance and stamina when you are boxing. You have to keep doing it and build up distance and speed.

You have to enjoy running first and if it means listening to music and slow jog then do it. Once you master that you should add sprints into the run at certain points. I always finished off with a sprint. Felt great.

You will notice it improve your conditioning when you box and will want to continue the running. It is an extra motivation. Mixing up the exercises is good and helps you enjoy the whole experience. I enjoy bike rides, running on treadmill and using the cross trainer. They all work different muscles and parts of the body.

My knees are not up to running now so if i run it is on grass. I also use low impact exercises to keep my conditioning. If you are able to run then do it.

Thanks for your advice! I have one more follow up question. Do you have opinion on how it might compare to other "interval training" types of exercise? I am making the assumption it's the "sprint" and "recovery" aspects of running that improves your "fight fuel tank". I can certiainly see running being great for that. But if you replicate that sprint+recovery type of intensity on a heavy bag, can it be just as effective? Or do you think somethign is missing?

Thanks again!

Try this. Sprint for 100 steps, then walk, and walk fast, for 100 steps. Or, you can run in a 3 minute, 1 minute sequence, to simulate a 3 minute round and the minute between rounds. In that case, during the 3 minutes you alternate running and sprinting; this simulates the activity levels during a round. During the one minute you either jog or walk at a fast pace.
What you are doing, in either of the above, is to manage your heart rate. The rapid acceleration, and deceleration will really affect your wind, your stamina. You want to be able to lower your heart rate quickly- the 1 minute between rounds, or while you are jogging/fast walking after sprints.