Got a bit of a morning run dilemma and was wondering what peoples thoughts were:

Most science applied to kickboxing tends to suggest explosive sprint work as the best type of running suited to our needs. Long runs are still good for aerobic fitness and weight loss, but generally don't boost anaerobic fitness, which is what we require when bursting for short 2/3 minute periods in the ring.

I used to do a circuit in the morning, where I would sprint a stair set, jog 30 metres to the rugby field, sprint 100m, jog across, sprint 100m. I used to repeat this 3 or 4 times and then do a couple of hill sprints on the end.

The problem I found with this method is that I used to get sick quite easily. Due to the stop start nature of sprints, you tend to be gasping for air in the cold and letting your body heat drop between sets, which is a good way to get sick training in the morning when it's cold.

The problem with long runs, is, as mentioned, their lack of applicability for ring gain (bar the weight loss benefits).

So, I was wondering what morning running routines or methods people advocate to do in order to stay healthy and develop useful fitness for the ring? I was thinking of doing farleks and sprinting 1 lamp post and jogging the next 2. That way I'd keep the body heat up but still work anaerobic fitness. Jump in the hot shower when I get back before doing the stretch, and I'd minimize any lingering exposure to the cold.

Treadmills have never been my thing, too monotonous and frustrating when there is only one set pace. Could be swayed though if there are major gains available through them.

Sorry to do the 1 millionth running thread on this forum, but the search engine wasn't behaving when I tried using it.

Try mix it up more.when the mornings arnt to cool do ur sprints then + only do the long runs when its realy cool
Or if its always cold do ur long runs in the mornings + leave the sprints for the evening time b4 training.you shouldnt do loads of hard sprints every day anyway

Good point about mixing it for the conditions. Generally with winter though you can run with the assumption that it's fucking cold every morning :)

Only problem I have with sprints in the evening before training, is that I'd rather spend my explosive energy in the evening for the pads and bag. Burning evening energy on sprints prior to training and compromising pad and bag power/explosiveness would seem counter productive to a fighter.

I currently split my morning runs though between a morning weight/plyometric session. I did the morning sprints in the past continually and found that it fast tracked me to burnout.

I know what you mean well better again might be to sprint after evening training as you hav already done ur whole days training + u will be well warmed up from training.ive seen alot of camps in thailand doing it this way.long run b4 training + sprints after.plus you know in ur head you dont have any more training to do so you can realy give it ur all

Different angle but HOW to actual run itself is huge in my opinion as well. I mean the physical mechanics of how you run.

I found a book called "Qi Running" or "Chi Running"(not recalling) very interesting and changed my running a lot.

I agree Mark, the mechanics of running play a massive role! One of the most important things is relaxation, sort of "running fast without trying to running fast". One simple test is that if your jaw isn't loose then your prob running "tense" which can also help cause "sickness".
I would suggest trying to run like 85%-90% in your sprints instead of "flat out".

Makes sense to me.

the body learns to do what it does - straining all the time (largely from pushing it all the time) teaches the body to be strained. Train tired and you actually teach the body to be tired.

Tests with runners show heart rates way up near max in a few steps.

Doing hard warm up/conditioning and then pushing hard in training all the time, I think teaches the body to be tired and working hard.


Same in running...same in training... jaw relaxed i think a good one- i sometimes try to get guys to hum while punching etc for the same reason

Yeah true, I've read studies where atheletes were told to run at 90% at training, and they posted better times when they were told to run at 100%. I think I'm pretty good naturally at running relaxed manner, thanks to years of harrier training as a child. Still trying to find the right balance of power to relaxation on the pads and bags though. I too find it easier now when humming a rhythm to your pads and bags like a Thai , although you get weird looks doing it in a western gym.

Nice!

I run relaxed, and it makes a huge difference as you actually get into a zone where you just cruise along. Thing is my wrist tends to hang a bit limp which is never a good look (unless you are a rent boy).

While on the running subject - does anyone have aches at the outside of one or both knees? This is 2nd time I have got this sort of injury (had it a couple of years back) and both times was from doing a long distance run. I ran 7.5 miles last week and after and next day found the outside of my left knee was alittle achey - and got worse though when I ran on it again.

I left it the rest of week and went for run today and I got the same ache a mile in so kept run to 2.5 miles. I try keeping to as much grass as possible, I have had my running checked and have the right Asics trainers for my running and want to hit the running everyday but dont want the pain! :-(

Any ideas how to get rid or strengthen? Also, what is this humming technique while hitting pads people are talking about?

It might be hard to see but get someone to watch how your knees track over your toes while walking (easier to see) and running. Draw with a felt a line in the middle of your knee...

Maybe you have some tightness or imbalance - possibly in the abductors or adductors...

If you can activate your core - try making sure it is activated, slightly, while running.

If the core isn't functioning correctly then it can not stabilize the hips - which stabilize the legs which keep your knees in line.

If core is part of the puzzle (very very likely) then its about rehabbing core and then strengthen whats long and loose and stretch whats short and tight.

Agree with Mark, slight misalinement or an instability/imbalance causing a "tracking" issue. These are normally related to the around the core, Glut (bum)tightness/inflexibility/under activation, tight IT band and incorrect quad activation.
If you can, try standing on the edge of a box, in front of a mirror and do a single leg squat, letting the leg thats off the box hang down the side with the working leg on the edge and straight. You have to activate your core and keep you knee in alignment, normally tracking over the 2nd toe but not past the toe (more of a sit down movement). You shouldn't have any inward (or real outward) movement, it can be hard to spot & may be a little complex try 10 - 20 each leg, any differences in feel or look, you backside should be a little "achey" from working.

lol, its late...... Did that make any sense?????

That movement CAN be difficult but its one test & longer term may help remove the problem combined with other exercises.

Sounds a bit like Runners Knee (but it could be 100 things), best to take it easy. If your running action isn't "great" in the sense that your not using the muscles efficient or the stabilising muscles are weak. The longer you run the more fatigued these get, meaning other muscle have to cover their work, those muscles can then become over worked leading to injury from "unusual" stress from poor/incorrect technique.

Nice!

I heard tat morning runs can lose muscle mass, because your glycogen stores are low so your body uses fat for energy....... but what if there is not alot of fat on your body????? do we lose muscle mass then? is this true?

Errmmmm
Don't quote me on this but not really, and You always have "some" fat or you would die!!!
The length and pace of the run also on play a major role in which energy systems you use.

But if your running &/or are keeping fit you should be feeding your body with the correct nutrition anyway to repair & replenish!!! :-)

I'm still half asleep, no doubt Mark will add a more coherent reply!

P.

Mark L., I see that you're a member of the CHEK institute...nice.

Sorry to go off topic but is accreditation an expensive process? I have a friend who is very keen in Paul Chek's workouts etc.

I`ve found running first thing on a morning absolutely kills me. I`m dehydrated within 5 mins and devoid of all energy. Its generally a horrendous slog.

I`m much better on a night about 8.30ish.

ThaiGobRob - all the info is on thechekinstitute.com. I guess expensive is relative... Also the Holistic Lifestyles Coaching and the CHEK Practitioner are different prices. My opinion is that if I didn't work with a my CHEK Pract III/HLC II (at the time) I never would have been able to fight again.

Poliqiun has some great stuff too (I'd start with CHEK and mix if into exercise stuff)...

I did a work shop for a guy that had some pretty extensive training with Poliquin and Chek as well as a couple degree from Universities on exercise, kinesiology etc (forget details)... I asked himhow much of his university stuff does he use... he says none!! but it looks good for getting clients.

Yeah, no fat would not be good lol

what kind of runs we talking? Most (everyone say the buzz word) "cardio" runs will burn muscle not have poor carry over into energy for fighting in my opinion.

Try a glass of electrolytes before your morning run Phil. I find I don't get a stitch doing this and I have a lot more energy while still maintaining high weight loss.