How Important is Running for Boxing?

Whether you are new or experienced in boxing, proper training is a must to elevate your skills. From squats to deadlifts, many exercises will help develop your strength. In this post, however, running is our focus. 

Read on and discover why running is indispensable when training for boxing or other martial arts. We’ll also share some tips on making the most of running and reap its maximum benefits. 

Why Running Is a Good Exercise for Boxers

If you are looking for a new activity to incorporate into your training, it is hard to go wrong with running. Running offers a wide array of benefits, including the following: 

Helps You Lose Weight 

Boxing is one of the best martial arts for weight loss. Hence, boxing training can help you strip extra pounds.

However, running is a great complementary exercise to lose more weight quicker.

It requires different muscles to work together, making it effective in weight loss. On average, you will burn 80 to 140 calories per mile when running.  

Instills Discipline 

Discipline is crucial in boxing, and running is one of the best ways to build such.

The latter will help you create a routine, such as waking up at the same time every day, traversing the same path, and having the same warm-up exercises. 

Increases Stamina 

Building stamina is one of the most common priorities in boxing training. This is because it provides the endurance needed for a match, not only from a physical perspective but also from a mental aspect.

Running is one of the best exercises to increase your stamina. This way, you can fight and win without quickly being exhausted. 

Elevates Mood 

Another benefit of running is that it can elevate your mood. It will make you feel better, and hence, it can positively impact your performance.

Your body releases hormones when you are running, which is what makes you happy. It can also make you more energetic and awake.

Hence, you will have more energy to complete your boxing training.   

Improves Mental Health

Boxing goes beyond physical health. You also need to be in a good state of mental health, and this is another good reason to incorporate running into a training routine.

With its therapeutic benefits, you will not only feel good but can also improve your concentration to maximize training outcomes. 

Develops Better Breathing 

Running is an excellent exercise for improving your lung power. It helps you last longer in any physical activity while exerting less effort.

You will develop such in the running, which will be helpful in boxing. As a result, you will be more energized and less exhausted. This is also important for your strength and conditioning

Builds Muscles 

Muscular strength is crucial in boxing. Running is one of the best ways to build muscles, especially when complemented with a comprehensive workout routine.

Running efficiently builds your lower body muscles, but such highly depends on the duration and intensity of your runs.

With a more substantial lower body, there will be a better transfer of energy to the hips, making your punches more explosive. 

Maximize the Benefits of Running

Make the most of running for boxing. Below are some of the best things to do. 

Dress Properly 

Running is an aerobic activity. Therefore, you will feel more comfortable wearing clothes with proper ventilation, including those of thin and moisture-wicking fabric.

In addition, it should be lightweight so that you can move quickly. However, if you want to take it a notch and make it more intense, you might consider wearing a sauna suit when you run. 

Eat a Healthy Diet 

Whether running or boxing, a healthy diet must improve results. Food is fuel, so pay attention to what you are eating.

It should contain three main macronutrients – proteins, fats, and carbohydrates. Aside from fruits and vegetables, lean proteins and healthy fats are also vital.

Fish, tofu, beans, avocados, nuts, whole-grain pasta, and olive oil are some of the best items to have in every meal. 

Take Supplements 

Aside from a healthy diet, supplements will help you improve at running and boxing.

Iron, Vitamin D, protein, beta-alanine, calcium, L-carnitine, glutamine, probiotics, and magnesium are some of the must-haves in your supplement. It is also worth considering thermogenic fat burners.

It can help boost metabolism and lose weight, making you feel lighter. In addition, it can positively impact speed and efficiency. 


Become a better boxer by incorporating running into your training. It is essential for losing weight, instilling discipline, increasing stamina, and building muscles. These benefits will help in unleashing your full boxing potential. 

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