does anyone here run as part of their training? if so, im looking to mix up my stamina training and could use some new and exciting running/ sprint exercises as im pretty bored with my current run routine.
i have 4 weeks to crank up my fitness so please bear this in mind regarding your programs.
thanks.

I always found running boreing unless I am chasing the man with the ball.

When you are running your mind is idling often thinking about the weekend and such. So do some math problems in your head while you run. Being able to think under fatigue is a good skill to practice.

Running gets rid of stress. I recommend mixing up running with cycling. Have a span of distances that you run over different terrain.

Cycling. 1 hr fast.

Sprints - uphill, 20-30m intervals, about 4-6, in sets of 3-6.

6km/4 mile run through steep hills.

10-16km/6-10 mile run over varying terrain.

All four once a week.

Bump up the one you like to a few times a week for more aerobic/anaerobic or weight loss.

Weights are good for cardio and of course strength and weight loss.

I recommend you run every day in the second and third week, with respect to tiredness and stiffness.

If your looking for stamina maybe you could try a course at your gym? im not realy an expert on those but im sure if you ask a staff member there they would be able to help you find the right one.

It's always easy to exercise if it's in the process of doing something enjoyable. I have found that playing basketball is a great way of getting your "wind".


-John

Do weighted stair runs. Grab a back pack or weight vest if you hae one, fill it with heavy things, and run up and down stairs, making sure you hit each step, no skipping.
-Louis

i suck at basketball but also worry about getting injured so close to the fight ie. knees, groin.
i just want to concentrate on pure anaerobic running drills as my time is short.

I have been running regularly 3 times a week for the past nine weeks trying to improve my cardio. My initial goal was to build a base that would afford me enough stamina to put more into my workouts and thus gain more in terms of training.

I broke it up into three week segments or nine workouts. In the first three week phase, I focused on just running. Slow at first and for a duration of no more than 15-20 minutes. The nine workouts went by pretty fast to my surprise.

In the second phase, I started doing some interval training one day a week. After a five minute warm up, I would run hard for a minute and then rest for a minute and so on for a total of five or six reps. After a minute on, a sixty second recovery is very difficult especially in the later reps.

In the third phase (now) I am doing interval training 2 out of the 3 days. The intensity is coming up as I am pushing harder on the envelope to go at max for the duration of the interval. Recovery time is dropping as well.

The trick is to start your next rep before you have a full recovery from your last. This mimicks the roler coaster cardio that you go through in a long fight much better than LSD (Long Slow Distance) running.

I like the sixty to ninety second reps but remember that the longer you go, physiologically the lower your intensity will be. There is always a trade off.

Good luck.

Variety in typical cardo fashion and stamina drills (geared towards fighting, or specificty training of whatever your into).

I also like visualizing combat and various manuevers and such while doing cardio/stamina. It gives me a good drive to keep going.

Consistancy and motivation are key ... good luck.

Humbly,

(Edit for typo)

[This message has been edited by Italian Monk (edited 07-13-2004).]

Interval training seems to work best but I advise against doing them every day. I alternate between interval training and traditional cardio work. My interval training is simple. I do it on an elliptical trainer but just about anything will work. Basically you are doing wind sprints.

I start at a slow to moderate pace for two minutes and then I go as hard as I can for 30 seconds. I again do two minutes at a slow pace and then hit it as hard as the machine and I can tolerate for the next 30 seconds. I've worked my way up so that I can do 12 work periods before I fail to recover enough during my 2 minutes slow period.

I do this three times a week and then three times a week I do the standard set pace type of thing. When I added this to my routine but didn't make any other chages I dropped my percentage of body fat over a period of two months from about 13% down to about 9%. At my age I feel this was an excellent result for the work. More importatnly I my wind when sparring was certainly improved.

Give interval training a try. Committ to sticking with it for at least 8 weeks before you decide if it does you any good though.

Good luck!

While running do so on the balls of your feet, it'll help strengthen your calves.

[QUOTE]Originally posted by tao_majick:
While running do so on the balls of your feet, it'll help strengthen your calves. [/QUOTE]

lack of stamina has always been a problem with me.
no more now. i only do 200 skips a day in a space of 2 minutes.
and a few days before the fight, i take a herb called 'pau sam' - american ginseng.
does wonders.

running is of great importance my friend. sparring, shadow boxing and heavy bag punching does increase your endurance. but when have to fight several rounds against an agressive opponent, then running really is great. your legs will always be fresh, they'll be quick and bouncy no matter how many rounds u have to fight. it can only help you, cuz maybe you'll fight against a big muscular guy with strong punches/kicks. if stamina is his weakness, then you can find your advantage in legs aswell.

I like skipping rope. It's sorta fun, and really helps with balance and such.

Later [IMG]http://www.fightingarts.com/forums/ubb/smile.gif[/IMG]

roadwork is great. necessary if you want to be a serious MA

Try interval training. Run at a hard pace for 3 mins, slow for 1. Basically you're simulating the exertion level in a fight. do this for however many "rounds" you can.

i don't know if people will agree with me on this but try running down a steep hill fast - possibly sprinting. you'll develop good balance and good footwork quite quickly cos if you fall down a hill its gonna hurt, which is also the downside, if you mess up you're going to be in pain lol.
it will also keep your mind occupied, concentrating on where your foot will go next and if your arms are about to hit a tree or something. oh and the rush of adrenalin is great.

its best if its a hill on a feild or in a wood as its better for you feet and spine than being on tarmac. and there are more obstacles and less people.

i like to take my 70-80 pound heavy bag, put it on my back, and run however far.it works your whole body.just hold it on your shoulders and GO!

Run through the woods off a trail! You'll most likely have to deal with varying terrain, various objects in your way, going up hills, down hills, poor footing. Needless to say, keeping a steady pace is impossible, and that's the key. Navigating difficult terrain is an activity far more akin to fighting (in terms of movement) than jogging or running.

An added bonus is that it tends to be a lot more interesting than jogging down a road and nets you some quality Nature Time.