Long Distance Running for a Fighter

Over the years there have been much debate on what kind/type of running benefits a fighter. Well like most answers, it depends! There are no absolute or perfect answer to this. There are benefits to all the different types of running you can undertake, but this is not without the sacrifice of something else.

There are a number of variables for you to consider when choosing the type of run that will work best for you. Check it:

1. The type of fighting you do( muay thai, boxing, mma etc)
2. Your style of fighting (are you an brawler, out-fighter, in-fighter etc.).
3. Duration of the fight
4. How the fight is being judged/scored (scoring based on damage or points?)
5. Whether or not the running compliments the rest of your training regime.

...the list goes on.

One of the topics I have been investigating is that of 'slow and long distance running for fighters. Fighters from Thailand do a GREAT deal of running. At Kiatphontip, we run approximately 9km every morning before the actual training. Then again for 3.5 km in the afternoon session. Is this excessive? If you look at this superficially, then yes, it may seem so. But a closer examination may prove otherwise.

A fight is mostly anaerobic based, so wouldn't it be wiser to train in that manner? Basically short fast runs. Yes, I am firm believer of this. But I also believe to be an efficient Muay Thai Fighter, you "should" also incorporate those long runs. In a nutshell, here are reasons why:

1. Recovery and Rejuvenation
Long runs have been proven to relax the body while increasing the rate of recovery. To ensure this, you must keep your heart-rate at the aerobic stage. Maintain a slow pace, and focus on your breathing.

Here is the source:

Periodization Training for Sports
By Tudor O Bompa and Michael C Carrera 2nd Edition

2. Relaxation and Focus
Relaxation and focus distinguishes true Muay Thai practitioners from others. Long slow runs teaches you how to stay focus, forces you to remain patient, and helps with relaxation through proper breathing techniques. It is very similar to "walking meditation" practiced by monks all over Asia. Thai fighters are uncannily calm in fights. They almost always are composed and focused, as though in a meditated state.

Notice how calm Samart is:

3. VO2 MAX
By Ardent Writer:
http://www.associatedcontent.com/article/1380496/the_benefits_of_long_distance_running.html?cat=51

Running long distance benefits your health in many ways. Enhancement of VO2 max is oneof the major benefits. VO2 max can be defined as the maximum amount of oxygen that body can absorb through lungs, transport to various parts of the body and utilize it. A higher level VO2 can be understood as a more efficient respiratory system and a fitter and a healthier body. A high VO2 requires a robust heart that is able to pump more blood, higher density of capillaries to supply blood to the muscles and a higher level of myoglobin in the muscles, enabling them to retain more oxygen for a longer duration.



4. STRONG LEGS
In Muay Thai, your legs are your primary weapon. Dealing damage, taking damage, defending, balancing, and throwing punches and elbows are initiated from the legs. Slow long runs build a strong base, or foundation if you will. The key word here is 'STRONG.' Speed and power in the legs are trained in other manners in Muay Thai (within Thailand). Running is used more to increase density of leg muscles, tendons and ligaments, all of which is critical in a Muay Thai fight where you need to condition yourself to absorb damage from devastating knees and kicks.



Now, the question is:

Do you have to incorporate long and slow paced runs in your Muay Thai training regime?

Answer:

You don't have to do anything.

Good day