Yea through reading training logs here on Sherdog the elite trainers still want their guys to run but not to run too much.
KK knows the ratio...I think it's something like 1/2 mile for every round? But I could be wrong I'm actually pretty sure I'm wrong.
I snaked this from Bodybuilding.com's write-up on the subject.
Bodybuilding.com - SportSpecific.com - The Right Way To Train For Boxing!
An Anaerobic Sport
A boxer must train in a sport specific manner if he wishes to be successful inside the ring. Many old-school trainers continue to preach the importance of long, early morning roadwork sessions. The great majority of boxers today still run 4 or 5 miles on a daily basis. These long aerobic running sessions do little to prepare the boxer for the physical demands he will face inside the ring.
Boxing is anaerobic in nature. The sport has been estimated as approximately 70-80% anaerobic and 20-30% aerobic. Anaerobic means to conduct an activity without oxygen. Anaerobic exercise, like boxing, stresses the muscles at a high intensity for short periods of time.
A perfect example is a fast combination that a fighter throws in the ring. The aerobic portion of the match takes place when the boxer circles the ring, perhaps catching a quick breath. Aerobic exercise is defined as low intensity activities performed for extended periods of time.
It is quite clear that a long slow distance (LSD) running is not a sport specific form of conditioning for boxing. A fighter must pattern his training after the physical demands of the sport. Why spend 100% of your time running in an aerobic manner when the sport is primarily anaerobic in nature? There is no answer to this question.
Intervals
Rather than wasting valuable training time with LSD running, a fighter should make more valuable use of his time by training in a sport specific manner. One of the best ways to condition the body for boxing is through interval running. Intervals consist of intense, sustained running for a set distance or time.
Common intervals for boxers consist of distances of 200, 400, 600, and 800 meters. Amateur boxers fight two-minute rounds. These boxers must be prepared to fight hard for the duration of the round. The 600-meter interval will closely mimic the anaerobic demands imposed upon the body during the bout.
Professional fighters fight for three-minute rounds. The 800-meter interval is perfect for these boxers. A general rule of thumb is to run one more interval than the number of rounds you will be boxing. For example, if you are fighting a four round bout, it makes sense to run five intervals.
Sample Interval Routines
Let's look at a sample routine:
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1-mile warm-up
6 x 600 meters - 1 minute rest period between each interval
800 meter cool down - light jog
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It is important to run the intervals at an intense pace. You must maintain this pace for the duration of the interval. Interval training should bring your heart rate to anaerobic levels. Over time, you will gradually lower your heart rate, improve recovery time between intervals, and improve your running times.
Let's look at another sample routine:
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1-mile warm-up
2 x 800 meters - 1 minute rest between intervals
4 x 400 meters - 1 minute rest between intervals
4 x 200 meters - 30 second rest between intervals
800 meter cool down - light jog
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Interval running sessions should not be conducted on consecutive days. It is best to run intervals 2 or 3 days per week. These workouts are intense in nature. Your body will need adequate time to rest and recover. You should not run intense intervals on days that you will be sparring. It is best to save interval sessions for days when you do not box. You want to enter the ring with a fresh pair of legs.
A sample routine that you can use for non-interval days is listed below:
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Two mile run (moderate to fast pace)
Sprint 100 meters
Shadow box 1 round (3-minute round)
Run backwards 200 meters
Sprint 100 meters
Shadow box 1 round (3-minute round)
Sprint 100 meters
Jog with hands up throwing punches 400 meters
Shadow box 1 round (3-minute round)
Sprint 100 meters
Run backward 100 meters
Jog 400 meters
Walk to cool down
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This sample workout integrates shadow boxing, sustained running, and 100-meter sprints. A similar program has been used at many US Olympic training camps.
It is important to recognize the difference between sprints and intervals. Intervals require a sustained effort for extended distances. Sprints typically consist of 200 meters or less. Sprints require an all out effort, but last no more than 10-30 seconds. Both forms of running are important.
A boxer must maintain his strength and explosiveness for an entire 3-minute round. It is not enough to sprint for 10 seconds at a time. A weekly running program should consist of intervals, sprints, and an occasional aerobic run. One or two distance runs per week are recommended as active rest, to give the boxer a break from the intense running sessions.
Bring The Anaerobic Theme To The Gym
The anaerobic nature of interval running must continue in the gym. It is recommended that a boxer perform his roadwork in the morning. By running early in the morning, the boxer has all day to rest and recover before conducting his boxing workout.
The actual boxing workout will consist of two primary forms of training - skill training and conditioning. Boxing is a skill sport first. It is also a sport that requires tremendous conditioning. The most skillful fighter will have difficulty contending with an opponent who has superior anaerobic endurance and power.
Boxing is not an easy sport. The road to the top is a long journey, which requires many long nights in the gym. While at the gym, the fighter must work to develop his skills and physical condition. Both areas must be emphasized. A well conditioned fighter without skills will be unsuccessful, and vice versa.
