|
Running
Running is done in the early morning and, if you are fighting, before training in the afternoon. Morning runs vary each day with long runs of up to ten kilometres, twice a week; hill runs of eight to ten kilometres. twice a week, a short but fast run of five km. and a slow steady run of six to ten kilometres. One day a week should be a rest day. Included in the long runs should be wind sprints, backward running, sidestepping, rotation footwork, and shadowboxing. The wind sprints will help to build explosive power and stamina, while the footwork will develop balance and sure footedness, and shadow boxing helps hand and foot coordination.
Try to avoid running on concrete roads or pavements, stick to tar macadam at least. Running on grass is harder work than road surfaces, but less stressful for your joints. Be careful when running on uneven surfaces. If you are lucky enough to have a beach running in sand and shallow water is excellent. Afternoon runs of three to five kilometres at a moderate pace start the afternoon session. If you are training for a fight stop the intensive runs (hill runs and wind sprints) seven to ten days prior to your fight.
 | Chun and Nico ... morning run |
|
