Should the martial artists run? The pros and cons of road works

Road work was the main cardiovascular training activity for martial artists in styles such as kickboxing, Muay Thai and boxing. But is it really the most effective way to improve your cardio for martial arts? Or is it just an old tradition that must be grazed in favor of more modern combat approaches, such as training at high intensity intervals (HIIT)?

This article will explore the pros and cons of road works for the martial artists and will provide you with the information you need to decide if it is the right approach.

The case for the race: because fighters love road work

https://www.youtube.com/watch?v=hkfccf0qfv8

The race was a serious basic point in sports fighting for decades. You have probably seen videos of legendary fighters like Muhammad Ali who ran miles and tell anyone who listens to how beautiful it is for cardiovascular resistance. You would probably have been expelled from a boxing gym a few decades ago if I had dared to question its effectiveness.

Three main reasons why so many fighters believe that road work should be a significant part of their combat formation:

• Builds aerobic resistance: Running is a fantastic way to improve your aerobic ability, which is crucial for long training sessions and exhausting competitions. A strong aerobic base allows you to recover faster between the rounds and prevents you from giving in the middle of a race.
• Simple and accessible: Don’t you have a gym subscription? No problem. All you need for road work is a pair of decent running shoes if you don’t like barefoot. Running is one of the most accessible forms of cardiovascular resistance training, making it a point of reference for fighters with a limited budget and people who prefer to train outdoors. There are no barriers to the entrance when it comes to running beyond bad weather.
• Imitates the mental grounding of the fighting: We are honest: run can be rather boring, but it is part of the charm. Pushing through the monotony of a long run helps to build mental resistance, which translates into the grit you need on the mats. The race teaches you to continue pushing forward even if you don’t feel like it.

The case against the race: because some fighters are abandoning him

https://www.youtube.com/watch?v=nr6cj9xuxpi

Not everyone believes that running is the final training for fighters. Some claim that it is overrated or even counterproductive. Some of the reasons why you may want to jump on the street work include:

• Hard on the joints: Bloping The sidewalk day after day on the races can make a toll on knees, ankles and hips. The fighters already compete for the pains of the martial arts training and run regularly could worsen things.
• Does not imitate the specific movements of the struggle: Running is a linear activity, while fighting is far from that. You are constantly changing direction, levels and rhythm during a fight, which is why some would say that the race does not prepare for the explosive and multidirectional needs to compete as a martial artist.
• It can take a long time: Not everyone has the time (or patience) to regularly record miles on the road. Even a short race of two to three miles can easily consume half an hour, making it less than ideal for people who juggle commitments such as work, family and training. Marziale artists are increasingly leaning on more efficient forms of cardiovascular training.

Alternatives to road works: cardio options for fighters

There is no need to try to force things if running is not your thing. There are many other ways to build cardio ready for the struggle. The alternatives to consider include:

1) Training at high intensity intervals (HIIT)

https://www.youtube.com/watch?v=ffy9bjr7snu

The training at high intensity intervals involves short explosions of intense physical activity and short rest periods. It is an excellent way to simulate the stop-and-go nature of the fighting, simultaneously improving your aerobic and anaerobic cardiovascular resistance.

Some consider HIIT a more efficient form of exercise. An hour that performs a HIIT -style workout up to 500 calories, while it runs at a moderate rhythm for the same amount of time burns only about 200 calories.

2) Shadowboxing with weights

https://www.youtube.com/watch?v=q7Pbodlf5ys

Shadowboxing while clinging to a pair of light dumbbells helps to improve your cardio and shoulder resistance. The resistance behind it is crucial in combat sports since each strike that you launch with your arms involves the shoulders. He resists only to the impulse of using heavier weights, which often leads to the sacrifice of the technique.

3) Training of the circuit

https://www.youtube.com/watch?v=ncrkf8juies

Creating circuits with body weight exercises such as burpees, jumps and push-ups is another effective way for fighters to build their cardiovascular resistance. You can add martial arts exercises such as a work of heavy bags to your circuit, so you are also receiving specific training for the fight. You will have more fun and you will burn more calories that complete the circuits that consist of your favorite exercises than you would do in a circle.

The verdict: should the martial artists run?

So if the race should be a regular part of the training routine vary according to your goals, preferences and body type. There is nothing wrong with running a week a week if it does not aggravate the joints. It helps to keep your body thin, improve your aerobic resistance and makes you mentally hard as you make yourself to complete your races.

Consider alternatives such as hiit, circuit training or get most of your cardio during sparring sessions by working at a quick pace if the race does not cut it for you. At the end of the day, the best cardio for you as a martial artist is whatever you can do consistently. Cardiovascular exercises must be performed regularly to increase resistance.

In the end, it is what keeps you in excellent shape. You can alternate between hiit exercises and run to maintain constant cardio formation. Having said that, if years of running make you fear of cardio, it could be time to change things. Rotating between hiit and road work could be exactly what you need to break through that training plateau!

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