Everyone has seen the awesome Rocky movies where he is up in the break of dawn and he is training like a mad man! What did he do first? HE WENT FOR A RUN!
“The Run” is what we call “Roadwork”. This is a HUGE part of this amazing sport and art. It is vital to get this done and not be lazy. But sprinting and more intense forms of cardio are as–if not more–effective than the slower method of running. You should be doing both of them.
Early Morning Roadwork
Roadwork is normally done right when you wake up and can be done on an empty stomach. The best thing to do would be to run 3-5 miles. But if you are starting out you should be building your self up from 1 mile on, until you can reach 3-5 miles. Keep your 3 mile run below 24 minutes. When Rocky Marciano heard that Joe Louis ran 5 miles, he started running 10. I’ll leave this up to you.
Do this 5 days a week! I would recommend to run 2 days then rest 1 and then run 2 days again and then rest. You can run and throw punches as well. We call this “shadow boxing”. It’ll get you used to throwing punches as you move your feet.
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