this is one of the best runs that you can do to help improve your endurance and your stamina
for running now it is very very hard but when you start doing this running you're going to
definitely be able to last longer in the ring doing your boxing trainer now for this you need
a running track this is my terrible picture of a running track but it's going to be great for
me to explain just how to do this run and another great thing about this run is you can measure your
progression so you know exactly how much fitter you're getting from the last time you did this
run now i recommend you do this run once a week and i'm sure if you're like me after you've done
it the first time the next time you're gonna do it you're gonna get nervous because you're
putting your body through a lot and if you don't know who i am my name is tony jefferies i'm an
olympic bronze medalist boxer i won seven national titles of european gold medal i was undefeated
professional and on this youtube channel i give you everything boxing showing you how to punch
harder get fit to get faster hands get better feet all that good stuff so for more videos on how to
get better boxes make sure you hit that subscribe button and turn on your bell notifications so you
don't miss another video like this now let's get on with it so the benefits of running is massive
for boxing like i mentioned this one specifically is going to really help you with your endurance
and your stamina and we all want that also running for boxing is great for weight loss you're burning
them extra calories it's great for discipline and another great thing about this one it's great for
your mentality because you're going to want to give up you're going to want to stop and
quit when you're doing this run so once you get through this you know it's going to be great and
the benefits like i mentioned are massive to this now when you're doing this run i highly recommend
you use a heart rate monitor because this is going to help you track your progression you know why do
we want to guess if we're getting fitter when we can measure if we're getting fitter and with
the hari monitor i'm going to give you a method to be able to really measure your fitness when
you're doing this i first did this run when i was training with joel gallagher as a professional it
was fantastic and i continue to do it from then on so what we're going to do we're going to do a good
10-15 minute warm-up it's very important that we warm up our full body before we do a run
especially something like this where you will get injured if you try and do this cold then
we're going to do the run then we're going to do a full cool down again it's important that you
cool your body down after the run so what is this room like i said we're using a running track now
the standard running track is 400 meters long so what we're going to do this is kind of the running
layout here we're going to do 800 800 600 600 400 400 and then i've got something special for you at
the end so how this works we're going to start off with the first 800 meters we're going to start in
the middle of the track here we're going to start the timer time ourselves and then we're going to
run all the way around as fast as we can and then we're going to go all the way around again as fast
as we can that's 800 meters and then when you've done that 800 meters you're going to write down
your heart rate now depending on your age weight running ability your heart rate could be anywhere
from 165 beats a minute to 220 beats a minute if you're a little bit younger so let's just
say your heart rate is 190 beats a minute after you've finished that run now what i want you to
do is time the length of time it takes for your heart rate to go from 190 to 140 now that's what
we're going to be measuring now a great way to do this is by using the lap timer on an iphone
so as soon as you've finished that run press lap and what that'll do that'll start a new timer and
i'll tell you what your first lap was and that that's when you can start your next timer which
is your recovery rate which is 140. now as soon as your heart rate hits 140 what you're going to do
then you're going to start your next 800 meters and you're going to press that lap time again
that's going to measure your time of your 800 meters and then your heart rate will probably be
a little bit higher this time you might be out 198. see and then you're gonna time from that
down to 140 then you're going to go again with your 600 meters and this is the process that we
do so you do your run your time and your distance and then your timing your recovery rate to hit to
140. so now after you've done it you should have a chart that looks like this where you can see your
running time and your recovery time and now the last thing after you've done all of these what
is this question mark that we're going to be doing well this is one more run this is a 200
meter run and this is where you're going to start from here around and you're going to finish here
now this here is 200 meters doing this as fast as you can but by this time you're absolutely
exhausted so that 200 meters is going to be very hard and then after that 200 meters what
you're going to do here you're going to measure your recovery as well so you've measured all of
your runs and all of your recovery and it will look like this when you've got it in your notes
or wherever you've got it written down now i'm going to tell you what you can do to be able to
continue to progress and get these numbers down to as low as you can but before i do that i want to
tell you about something that's going to really help you with running like this with endurance
training and that is shroom tech by on it this is a supplement that i absolutely love to take
before my workouts especially endurance stuff like this which helps us perform even better because
it's designed to help the body with cellular energy and cardiovascular endurance if you try
this you will absolutely love it and what honor doing for all my subscribers is giving you 10
off that and their entire website good honor.com forward slash boxing and i guarantee you this
has helped me so much and i'm sure it can really help you especially with things like this so what
can you do to improve your numbers to build your stamina even more and to measure this
well each time you do it you've got to write your numbers down and compare your numbers numbers but
before you do the runs if you know now let's see the first time you've done this this 600 meters
it took you two minutes and 30 seconds to run around there now you know what you've got to beat
keep looking at that timer when you're running and that's going to really help you beat your
score and then obviously you're measuring your recovery measure your recovery times as well and
i guarantee you after two or three weeks of doing this your overall fitness will be through the roof
like i mentioned warming up is very important in running that's why i created this video here
where i give you the ultimate guide to warming up for boxing click here and watch this video next