Boxing Training for Runners

By Dr. Donald A. Ozello DC

Las Vegas Informer

A well-trained boxer is one of the best conditioned athletes. Boxing training develops aerobic and aerobic fitness. It is full body functional training that builds strength and stamina. Increased heart health, lung strength, balance, timing, coordination, core strength and musculo-skeletal endurance are positive outcomes of boxing training.

Cross training is imperative for all runners. Boxing training is highly effective and fun. It may be the most fun type of exercise. There is something incredibly satisfying, captivating and stress-relieving about punching a heavy bag. Our imagination forces us to smile while we hum the theme from “Rocky” when wearing boxing gloves and pounding the bag.

Runners benefit immensely from boxing training. Just like running, boxing becomes addicting thus the positive effects increase exponentially. Add boxing training to your fitness routine to become a better conditioned runner.

Work with an experienced boxing oriented fitness trainer. Learn proper technique to prevent injury and increase benefit. Develop a routine that compliments your running program and moves you toward the accomplishment of your running and fitness goals.

Roadwork: Boxers are runners. Boxers have utilized roadwork for decades to increase endurance.

Jumping Rope: Develop stamina, coordination and timing while jumping rope. It is inexpensive, easy and time-efficient. Jumping rope after running helps maintain an elevated heart rate thus increases stamina. Jumping rope between sprints keeps the muscles moving and craving increased oxygen therefore improves lung strength.

Fifteen to twenty minutes of rope jumping raises the heart rate and increases cardiovascular fitness. Formulate jumping routines that include several sets of three minute rounds with one minute rest between sets.

Heavy Bag: Working with a certified personal trainer who specializes in boxing is vital during heavy bag exercises. An experienced boxing trainer provides instruction and guidance to maximize results. Proper stance and punching technique yields the most favorable results and lowers injury risk. Use your entire body when punching. Utilize the legs, hips, core, and shoulders, not just yours arms.

Bag work is a staple in boxing training. Hit the heavy bag to develop strength, coordination and endurance. Fatigue sets in quickly therefore be watchful of your stance and punching form.

Begin with a one minute round of right jabs, followed by a one minute round of left jabs. Add hooks and crosses in the subsequent rounds until you’re executing three to four punch combinations. Gradually advance to two or three minute rounds to increase the intensity. Use your imagination to mix up punches and combinations. When fatigued lean on the bag and practice in-fighting techniques.

Speed Bag: The speed bag is a challenge but with consistent practice it becomes almost second nature. The speed bag develops hand speed, coordination and endurance. Start at a beginner’s level and gradually increase duration and speed.

Shadow Boxing: Utilize shadow boxing to practice technique. You can incorporate shadow boxing into the training to build stamina and balance.

Stand in front of a mirror to practice throwing and blocking punching. Fight an imaginary opponent by stepping side to side. Bob and weave in between punch combinations.

Abdominal Training: Boxers strengthen their abdomen to diminish the effect of body punches. Add abdominal exercises like sit-ups, crunches, leg raises and medicine ball twists to strengthen your abdominal area.

Conclusion: Merge these exercises together for a fun and productive boxing style workout. Increase your health, strength and stamina with boxing training. Exercise like a boxer to become a healthier athlete and a highly conditioned runner.

Dr_Donald_A_Ozello_thumb_medium150_Dr. Donald A. Ozello DC

Dr. Donald A. Ozello DC is the owner and treating doctor at Championship Chiropractic. 8871 W. Flamingo Rd, Suite #202, Las Vegas, NV 89147.  His web address He can be contacted at (702) 286-9040 and

Dr. Donald A. Ozello’s mission is to educate and inspire others to live healthier, fitter, more functional lives.

Dr. Donald A. Ozello DC is the author of the book “Running: Maximize Performance & Minimize Injuries: A Chiropractor’s Guide to Minimizing the Potential for Running Injuries.” He writes a weekly health, fitness and nutrition column for The Las Vegas Informer. He is published in OnFitness and He has educational health, fitness and nutritional videos on Informer TV, and YouTube.

Dr. Donald A. Ozello DC proudly handles Standard Process Supplements and Foot Levelers Orthotics.

Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to numerous groups on the importance of health, fitness, exercise, ergonomics, nutrition and injury prevention.

Dr. Donald A. Ozello DC is a fitness enthusiast. Functional kettlebell training, running and bike riding are his favorite types of exercise.

Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.

0.00 avg. rating (0% score) - 0 votes

Leave a Reply

Your email address will not be published. Required fields are marked *

Join the Informer mailing list

Check your email and confirm the subscription