Alright John onto some exercise ideas.

In your first post here you said that your daughter goes on a 2 mile jog everyday during the week and a 5 miler on the weekends. This idea of slow and steady training has been around for ages, and another kind of training that’s been around for almost as long I’m going to introduce to you.

Interval Training, it’s generally characterized as repetitions of high-intensity, cycled with periods of rest or lower activity. This seems to raise the body’s metabolism more so than a slow and constant jog. Now this idea has been done by boxers since the turn of the century, the great Bob Fitzsimmons would sprint from telephone pole to telephone pole alternating it with walking and jogging. He also did plenty of jogging and long walks and could still hold a conversation without being winded despite running at a blistering pace.

In the 40’s and from book written by olympic boxing coach Edwin L. Haislet, he referred to this method of training as ‘Wind Sprints.’ In this way you would sprint a 100 yards then walk a 100 yards. Bruce Lee also referred to this method in his roadwork doing intervals of walking, running, and sprinting. He would also mix up his running, doing what has already been mentioned, running backwords, cross-stepping, side-stepping, and shadowboxing along the way. Muhammad Ali also did much of this as well.

You could also adjust your pace accordingly to your heart rate and keep it at a chosen range. If you want to keep it in sync with boxing’s intervals you can run hard a few minutes, then walk a minute while pushing air into your lungs.

It’s up to you, I’m not trying to convert anyone, but I just want to point out there are always better ways to do things.

Anyways, here are a few tips in regards to running:
At first get warmed up by going at a leisurely jogging pace until your muscles are loosened up and your blood is flowing, now stop for a few minutes and do a few stretches to loosen up the hamstrings, calve muscles and lower back. I’ll go over a few stretches if you’d like to know.

Also make you’re running properly, you’re not leaning forward, your butt isn’t sticking out, lifting your knees up and letting gravity do all the work when it comes down. There’s a few different ways that your feet can land and that would depend on the kind of running at that particular moment. For jogging your can run hell-to-toe, and with faster running you can go on the balls on your feet.

Also it’s a good idea to invest in some decent running shoes; it may save you a trip to the doctor.
Don’t do hard roadwork on days that you have sparring scheduled for later, and do not do it immediately before or after you work out at the gym.