Road work????

[Spykertje]

Hey there guys,

I'm quite the noob at boxing, only started about a month ago.

Someone mentioned Road work. And he said that I should do that when I wake up, then when im done, head home, shower/breakfast/etc.

I have a membership card at a fitness gym also, and they have treadmills. Usually I would do treadmill after boxing. Do for about 30 minuts, existing out of 15 minuts of jogging and 5 minuts of high interval running.

I'm kind of overweight, I'm 167/170 cm tall, and weigh around 76/77 kilos. Before I started heading to the gym I was like 87.5-90 kilos. Glad I've lost plenty of weight, but I need to get under 70, I don't care if it will take months/years as long as I can get there.

I know there has been a lot of discussion in which is better. But I want to dramatically increase my stamina so I can perform better at sparring, caus now I get exhausted pretty fast.....

I was thinking of trying this 'roadwork' starting from tomorrow and check the results next week. I'll begin with 20-30 minuts of roadwork. But under roadwork, does that mean jogging and interval running in between or just plainly jogging? Confused about that part.

Regarding the weight loss, If I maintain the seven times a week road work, how fast will that weight start to go off and how fast will my body get better? I sort of have manboobs, not too much, but somehow. Also have them 'love handles'. Wil Road work get rid of that for me too?

About my eating patern, I've decreased it when I joined the fitness gym. It sort of like this:

- Breakfast, sometimes yes, sometimes no, will get something to eat before 12 pm though.
- Snacks: Appels usually.
- Drinks: This varies a lot but I tend to drink water mostly and I'm addicted to tea if that counts. Sometimes I do get a cola, but not too often.
- Snackbar: Depends, but I usually do that once a week or once every two weeks.
- Home meal: What my mother prepares.
- Night: Before I joined the gym I used to eat so much at night, but I've stopped that. Only appels and healthy food, well lately, not so much healthy, but I'm going to cut down again.

Thats about it.

If anything, thank you for reading and I hope to see your reply!

 

[fittafeis]

This question seems more suited for the Diet and supplement section.

Apart from developing condition i'd advise against too much cardio, rather look into proper weight lifting and get your diet in order.

 

[Terrible]

you can jog at pace some days, and you can do alternating 3 minute wind sprints with 1 minute breaks on other days to replicate what happens in the ring. also, you should run with your boxing shoes and not running shoes, the lack of padding keeps you off your heels and on the ball of your forefoot, its almost like barefoot running and it strengthens your feet and calves alot. that helps with endurance in the ring. just my personal opinion

 

[DrBdan]

In my experience "roadwork" usually refers to LSD running, i.e. long slow distance running, like going for a jog at a steady pace.

This thread discusses the different types of conditioning work and why you do them:

http://www.sherdog.net/forums/f13/how-finally-solve-your-conditioning-problem-788235/

Try to ignore the flaming in the first few pages, it really is a good thread. The author of that thread (EZA aka. Joel Jameson) also has a site: 8 Weeks Out

Like fittafeis said, your weight loss is more controlled by your diet so check out the D&S forum.

 

[paolo27th]

I wouldn't do roadwork everyday. If you want to do roadork in the mornings do 1 hour sessions 3 times a week. 30-40 minutes running and the remaining sgadow boxing. Keep the rest of your energy for the boxing.

Also +1 on adding some strenght training. Even just 30mins after boxing twice a week will make a big difference.

Yeah I know, totally arbitrary.

 

[DannyT]

I wouldn't do roadwork everyday. If you want to do roadork in the mornings do 1 hour sessions 3 times a week. 30-40 minutes running and the remaining sgadow boxing. Keep the rest of your energy for the boxing.

Also +1 on adding some strenght training. Even just 30mins after boxing twice a week will make a big difference.

Yeah I know, totally arbitrary.

Sorry to hijack the thread. How would someone build up to doing 1 hr sessions 3 times a week from doing absolutely no roadwork before (or after a very long layoff). I'm guessing you would start out slow right? Maybe 20-30mins 3 times a week and increase the distance over time?

 

[Barnacles!**]

This question seems more suited for the Diet and supplement section.

Apart from developing condition i'd advise against too much cardio, rather look into proper weight lifting and get your diet in order.

I'd disagree with you here my friend, on the cardio part (you are correct on the diet).

Don't neglect weight training TS, but cardio is going to get you where you want to be. Trust me, running everyday will whip you in shape like nothing. I tend to run 6 days a week, but feel free to alternate up your routine (i.e., I run intervals for 4 miles, then other days I just run 2, but finish under 12 mins, other days, long plodding 8 mile runs). As my old coach used to tell me, you can never go wrong with road work. Mix in box drills, burpees, and stationary cycling, and your cardio will get where it needs to be.

 

[scoopj]

I'd disagree with you here my friend, on the cardio part (you are correct on the diet).

Don't neglect weight training TS, but cardio is going to get you where you want to be. Trust me, running everyday will whip you in shape like nothing. I tend to run 6 days a week, but feel free to alternate up your routine (i.e., I run intervals for 4 miles, then other days I just run 2, but finish under 12 mins, other days, long plodding 8 mile runs). As my old coach used to tell me, you can never go wrong with road work. Mix in box drills, burpees, and stationary cycling, and your cardio will get where it needs to be.

I agree. Don't neglect any of it - diet, strength training, cardio.

 

[Midnighter]

Sorry to hijack the thread. How would someone build up to doing 1 hr sessions 3 times a week from doing absolutely no roadwork before (or after a very long layoff). I'm guessing you would start out slow right? Maybe 20-30mins 3 times a week and increase the distance over time?

Could follow a couch to 5k program.

 

[paolo27th]

Sorry to hijack the thread. How would someone build up to doing 1 hr sessions 3 times a week from doing absolutely no roadwork before (or after a very long layoff). I'm guessing you would start out slow right? Maybe 20-30mins 3 times a week and increase the distance over time?

You could start going at a very low pace for the whole duration (or as long as you can) or going harder but for shorter periods and build it up from there.
I think it's mainly a matter of preference but I'd generally recommend the first. It's just easier to increase the intensity when you need to if you are already on the road, rather than trying to find the time to do longer sessions.
You could also help yourself with a HR monitor. After a few runs you should know what HR rate you can comfortably keep over the required time.

 

[Failcake]

Sorry to hijack the thread. How would someone build up to doing 1 hr sessions 3 times a week from doing absolutely no roadwork before (or after a very long layoff). I'm guessing you would start out slow right? Maybe 20-30mins 3 times a week and increase the distance over time?

I agree with the guy above me.

Go easy. If you can only run for 15 minutes at first don't worry. Slow down or even walk when you can't continue. When you are recovered and you can jog again, start jogging again. Alternate between jogging and walking until you can jog the for the entire hour. Eventually the pace will get faster.

Stretch after your runs. I stretch for at least 10 minutes. Ice your shins if you feel shin splints coming on.

 

[U238]

I second reading 8weeksout.com

Intervals (i.e. sprints) are good, but activate specific energy systems. Since you've just started boxing, you need a nice, solid, aerobic foundation to work off of. This means long, slow distance running.

Since you are new to road work, go easy at first. Run 1.6k/1 mile, take a walk rest. Don't push too hard at first, run every second day if your body tells you to. Its very easy to injure yourself and get discouraged when you begin a running program. If you're already going 15 minutes at a time, knock off the sprints, and see how you feel pushing that 15 minutes to 25, or 30.

In sum, work progressively in terms of speed, distance, and frequency. Always challenge yourself a bit, but listen to your body at this point. Speed and distance will come with time. Also, don't worry about anaerobic intervals right now. You need the aerobic base for sparring, bag work, etc. As you develop your aerobic base, then add interval training.

 

[Spykertje]

Wow! Thanks for the reply guys.

I did my first roadwork ever about 70 minutes ago, I did it for 30 minutes, it was hard as hell! My lungs felt weird (well I do have a cold and a mild fever) and it was just so much different than on the treadmill.

I checked my course and it was a little above 3 miles. I did have to rest 3 times for a minute, to catch my breath. After about 15 minutes I began to sweat, lol.

I began roadwork 5 minutes after I woke up, so that should be fine?

I'm gonna try this tomorrow, and if it really is too much I'll slow down the pace.

Regarding the strength training. Well.... I wouldn't say I don't have any muscles at all, but its not like a body builders. My goal is to get to 60-65kg, heck maybe even under 60 ( a man can dream, right? ), therefore, wouldn't strength excersises increase my mass instead of bringing it down? Don't get me wrong I know that that mass is muscle, and muscle will burn calories even if you don't work out, but a friend told me that I should first get a good foundation and then go after muscles?

I think the strenght training (push ups/sit ups) we do at the boxing gym will suffice until then? If not please advice me.

About the diet, well, I won't lie. I've tried a diet. Lasted a few months and then I quit because I couldn't combine it with things in my daily life.

I'll try to cut down to only water, tea and occasionally a cola(or rather a fruit drink ). I'll cut down the junkfood to once every two weeks and try to eat 3 big meals a day with at least 3 snacks, consisting out of fruit and such. Would that work?

Back to the roadwork. All in al, it felt great, at first I thought people on their bikes ( I ran on the bike road thingy ) would stare at me and all. But truth be told, I was too tired to notice lol.

My ankels ussually felt really, really sore after the threadmill, but after being used to that, the soreness slowly went away, but then the 'stitch' came in its place. The stabbing pain behind your ribs, not sure how to describe it.

I think because of the whole treadmill thing I'm sort of ready for the roadwork, altough rests periods of 1 minute will be inevitable in the beginning for me I believe....

Oke, now onto the weight loss thing. Will the roadwork, if I at least do it 5 times a week, 3 miles a day and 30 minutes per session decrease my fat? I'm not after weight loss, after all, someone said 'If you cut off one of your limbs, won't your weight go down too?', in a way I will lose weight, but only fat, I want to get rid of it damnit!

Looking forward to hearing from you wonderful people again!

 

[U238]

Wow! Thanks for the reply guys.

I did my first roadwork ever about 70 minutes ago, I did it for 30 minutes, it was hard as hell! My lungs felt weird (well I do have a cold and a mild fever) and it was just so much different than on the treadmill.

I checked my course and it was a little above 3 miles. I did have to rest 3 times for a minute, to catch my breath. After about 15 minutes I began to sweat, lol.

I began roadwork 5 minutes after I woke up, so that should be fine?

I'm gonna try this tomorrow, and if it really is too much I'll slow down the pace.

Back to the roadwork. All in al, it felt great, at first I thought people on their bikes ( I ran on the bike road thingy ) would stare at me and all. But truth be told, I was too tired to notice lol.

My ankels ussually felt really, really sore after the threadmill, but after being used to that, the soreness slowly went away, but then the 'stitch' came in its place. The stabbing pain behind your ribs, not sure how to describe it.

I think because of the whole treadmill thing I'm sort of ready for the roadwork, altough rests periods of 1 minute will be inevitable in the beginning for me I believe....

Oke, now onto the weight loss thing. Will the roadwork, if I at least do it 5 times a week, 3 miles a day and 30 minutes per session decrease my fat? I'm not after weight loss, after all, someone said 'If you cut off one of your limbs, won't your weight go down too?', in a way I will lose weight, but only fat, I want to get rid of it damnit!

Since you're just starting a running program, I'd suggest stretching/warming up a bit if you're running immediately after you wake up. A brisk walk with some very light jogging for 5 minutes or so before you start your proper run will probably benefit you inasmuch that you'll loosen up. I know that I'm in no condition to run upon waking.

If you run again tomorrow and find that your gas tank is empty, or you are too sore, don't get discouraged. As I said before, the biggest challenge you are going to face is accidentally overdoing it and injuring yourself as you begin the program. By all means, run tomorrow, but if your body says stop, at this point in your program, you should listen to it. Take the day off running, and hit the road the next morning. This is particularly true since you noted some pain in your ankles. If they are still sore tomorrow, give them the day off. Don't mess around with joint pain. (Stitches, on the other hand, are completely normal.) Better to start running 2-3 times a week, and then progress to 5-7 times, then to overdo it at first and burn out.

Regarding weight loss, if you do 3 miles x 5 per week, yes, this will aid your weight loss, so long as you aren't replacing the calories you are burning on your run. Weight loss = calories out > calories in. Sparring, heavy bag work, some resistance training, and roadwork, so long as you are eating reasonably, will lead to weight loss.

 

[Spykertje]

I've listened to my body, and it told me that I should start with 3 times a week and move it up. I havn't tried running today, because I really did think I would mess up my ankles. I did go to boxing today, and boy, it felt great!

I'm not sure why, but I felt like I could last longer, I did sweat a lot - again I am overweight -, but regardless I thought my stamina had already increase - probably due to the month experience of boxing -.

Tomorrow I'll go do road work again, this time a different course. The next one will be sunday, a rest between each run. After a month I'll go 4 times, and after another month I'll go 5 times hehe.

 

[TeddyRoosevelt]

I second reading 8weeksout.com

Intervals (i.e. sprints) are good, but activate specific energy systems. Since you've just started boxing, you need a nice, solid, aerobic foundation to work off of. This means long, slow distance running.

Agreed.

 

[KILL KILL]

DO NOT run 5 min after waking up. Get up, let your body gain some mobility back. stretch or even take a hot shower to loosen up. You've been laying prone motionless in a bed for many hours. You cannot just get up and jump into an activity without there being a risk of some sort of injury.

 

[scoopj]

Wow! Thanks for the reply guys.

You're welcome.

My ankels ussually felt really, really sore after the threadmill, but after being used to that, the soreness slowly went away, but then the 'stitch' came in its place. The stabbing pain behind your ribs, not sure how to describe it.

I believe you are referring to a cramp. Either that or appendicitis.

 

[Spykertje]

Guy's, time to confess...

So after those 2-3 mornings of running I went to check myself on the weight scale. It said I lost 1-2 kilos! I was really happy to weigh at 75 kg!

But then my life got busy, I know, no excuse at all! But I've been boxing every week, at last once a week and I've tried to go 2-3 times. I've gained the 1-2 kilos I lost I think, not sure again. But I've stayed at 75-77 kilos for a few weeks now.

These past 2 weeks I've been doing a few things to improve my endurance and condition overall.

I go to my backyard, bring my jumprope with me and my phone to time. I jump rope for 3 minutes, well not continuous, but my max was like 30 seconds? Not sure. At the end of the 3 minutes I do 15 pushups, then jumrope for 3 minutes again and then train abs. I repeat this all until I have done 10 times 3 minuts of jump rope. Again, not continuous, in the last rounds I tend to make mistakes more.

In total it was like 5*15 pushups and 5*15 abs, which is about 75 pushups and 75 abs.

My backyard ground isn't really totally flat, I jump on tiles. My calves felt sore the first time, but they've adjusted. The thing is, when I jump rope at the gym, on the flat gym floor, I can do it really well now!

I've begun running again this week. The day before yesterday I ran in the night for about 30 minutes, it was like 11pm. Then yesterday I ran for 45 minuts, it was like 11pm.

I believe I got to 75 kilo so fast with running in the morning because not only my fat was burned, but also my muscle, and I don't really want to lose to much muscle. Plus I'm worried that when I've reached my goal weight, that if I don't run in the morning at least 4 times a week I will gain weight again.

They both have negatives. When it's at night running, I become paranoid that someone will mob me or something.......I do run at the biscle roads, they are nice and flat and no one is around at that time of day. But when I head back to home I take another road so I make a full circle, but at that place it was kinda creapy yesterday lol.

I'm no morning person at all, and it feels like I have to drag myself to run at that time of day.....

So I was thinking:

Monday: Boxing
Tuesday: Boxing or jumprope excersizes.
Wensday: Boxing
Thursday: Running<---Might do morning running.
Friday: Running or rest.<---Might do morning running.
Weekend: For myself to rest and what not.

So to sum it up:

1. Difference Morning/Night?
2. Muscle loss?
3. Any ideas?

 

[TeddyRoosevelt]

- Home meal: What my mother prepares.

Ah, to be young again...