Is running on the treadmill 2 times a week enough?

[Tommy Gunn]

I asked this question on the workout board but seeing that I'm planning on returning to amateur boxing training in the spring, I figured you guys could help me as well.

I'm just coming back to lifting weights and running after having 4 surgeries in the last 9 months (umbilacal hernia, torn pec, bone spur on humurus bone, bicep tenodesis, partial labrum tear, subacromial decompression).

Anyway, I was planning on lifting 4 days a week (mon,tues,thurs,fri) and running on the treadmill 2 of the days I don't lift (weds and sat). With my full time career I only have time to incorporate this routine into my schedule. I don't have time right now to lift AND run in the same night. Come Spring time it will be EVEN MORE hectic because I will be adding my boxing training to the mix (if my injuries heal like they're supposed to).

I have a question for you guys:

When running on the treadmill, I plan on walking for 5 minutes at 3 mph and than I will run for 20 minutes at a high pace of between 6-8 mph, and than I will walk for 5 minutes at 3 mph for a cool down. Ofcourse I won't start out at this pace but over the next few weeks and months I would like to work up to running at 8 mph.

So my question is, would running for 20 minutes at between 6-8 mph 2 times a week (weds and sat) be enough for me?

Keep in mind, I'm incorporating the treadmill so I can get my lungs and stamina ready for boxing. I'm NOT doing it for fat loss. Will doing this only twice a week help me get my lungs and stamina back up to par?

[Billy_Bathgate]

id say no way..only running 2 a week


id drop more weights out and add in shadow boxing and jumping rope

[Tommy Gunn]

Billy, I'm eventually going to be doing this in addition to 5 days a week (mon-fri) boxing training.

So, in addition to my boxing training, you still think 2 days a week isn't enough?

[Hunter]

No way is that enough, road work should be 3-5 times a week.

[Billy_Bathgate]

well i read it wrong

i thought you meant you want to do 2 days of running to get up to par to get back into boxing..in which case my answer is above, i think you need more to prepare

if you mean, on top of boxing, to get into amateur condition...its hard to say, cause i dont know what your boxing actually consists of. where i train MT, the guys there dont run at all. its all just jump rope, spar, drills, and shadow boxing for their endurance. we have a guy who has won golden gloves, and three guys who have been ranked within the top 15 on ISKA in MT. so i think its obviously possible for some people.

personally, i grab the rope over the treadmill anyday..but i hate running and since im a bigger guy and short, i dont want to watch it on the high impact cardio. i do run at least 1x a week though for cardio/endurance purposes. my fighting endurance comes mainly from in the gym though. then again..i dont compete other than intragym competitions.

[zimmy]

i dn't think it's enough but it really depends on how much spar'ing / shadow boxing / jump rope, you do training on a daily basis.

[collar]

you should do running about 3 times week, but the calories have to be backing it up cause you want to come in weight not end up losing too much weight.

[simm]

Running 2x per week is fine only as long as it is sprint/jog (fartlek) training and this comes AFTER boxing training..(My amateur coach told me so!..This should be done no more than 2x per week as it taxes the system so much..Considering the injuries you have/had,i would limit weight training and jog 30mins 3x per week until you start boxing again,and then with all the boxing training being done,you should not have any time for weights,except pullups,pressups,neck resistance and abs..This is when i incorporate fartlek training..I also had umbilical hernia and i was recovered in 8 full weeks! Good luck bro

[Tommy Gunn]

Thanks for the replies guys.

My boxing trainer said that when you're doing intense boxing training that running should be kept at 2x a week for 20 minutes at a time. He said it would be better to run on the treadmill than outside because the impact will be better on your feet, shins, knees, legs, lower back, etc. He also said you can run on the treadmill anytime as opposed to outdoor running when it rains, snows, or is very cold out (he said running in cold weather could make you tear a muscle) you can't run in those conditions. Another point he made in preferring the treadmill over outdoor running is because he said the treadmill MAKES you run because the motor keeps going at a steady pace as opposed to outdoor running where you can dog it if you want to.

I asked him what a good pace would be and he said exactly as I thought, Start at 6 mph and than over the next few months build it up to 7.5-8 mph. He said the reason he feels running only 2x a week would benefit is because he feels a fighters TRUE stamina comes from sparring, mit work, bag work, jumping rope, etc. He said if you run too much your gonna over train and your gonna have no legs for sparring and fighting. And he said he feels that if your running at a high pace, 20 minutes is enough and anything over that will be working against you. I asked him about sprints. He said theyre good to do but if your really busting your ass in the gym and still putting in the 2x a week on the treadmill that they're unnecessary and could lead to over training.

So what do you think about what my boxing trainer said? Is he right or wrong? Also here is my boxing routine that I plan on starting this spring:

BOXING WORKOUT 5 days a week (m-f)

*Always wear a mouthpiece when boxing training
*Train 3 min. rounds with 1 min. rest
*I will use 16 oz bag gloves and I will spar with 18 oz sparring gloves

1. Stretch out
2. Shadowbox 3 rounds
3. Spar as many rounds as I can do
4. Punch mitts with trainer
5. Heavybag as many rounds as I can do
6. Wallbag 3 rounds
7. Uppercut bag 3 rounds
8. Doubleend bag 3 rounds
9. Shadowbox with 3 lbs. dumbells for 3 rounds.
10. Shadowbox for 1 round.
11. Speedbag 3 rounds
12. Jump rope 3 rounds
13. If he wants me to, any other drills my trainer wants me to do.
14. Stretch out

So what do you guys think?

[simm]

Looks ok to me..Just give it a try and if you gas whilst doing it..Stik wiv it ;-)

[Tommy Gunn]

Thanks for the replies fellas.