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How to Not Get Tired During a Boxing Match

author image Henry Halse
Henry Halse is a Philadelphia-based personal trainer, speaker, and writer. He's trained a wide variety of people, from couch potatoes to professional athletes, and helped them realize their own strength, determination and self-confidence. Henry has also written for various fitness and lifestyle publications, including Women’s Health, AskMen and Prevention.

Getting through a boxing match in one piece is hard for your mind and your body. It's a physically intensive sport, and if you're tired, you won't be able to defend yourself adequately. Train hard before your boxing match to work on your endurance and stay relaxed during the fight to conserve energy and box your way to victory.

Boxers have to be able to throw punches, block punches and move around the ring quickly to out-maneuver their opponents. There is a lot of energy spent in every round of boxing, which lasts for three minutes. It can be tough to catch your breath, let alone perform at your best.

Carefully planning your training before the fight is the best way to avoid getting tired during your match. Putting effort into things like running and jumping rope before you step into the ring will make you more prepared. It takes discipline to work hard before the fight, since you should start training at least two months before.

Road Work

Most boxers run either sprints or moderate distances, between 1 and 5 miles. They call this type of running "road work" because it's usually done along a stretch of road or sidewalk. Running helps your endurance in the ring by training your lungs and heart to be more efficient. Your body will get better at turning oxygen into energy, and you'll last longer in the ring.

For sprints, the most common distances are 100, 200 and 400 meters. If you have access to a track, you can do sprints there — the distance is already measured out. When you do sprint work, run your selected distance as fast as possible, rest for no more than one minute and then run it again. Do at least 10 sprints per workout.

Read More: How Much Do Boxers Run?

You don't want to rest more than one minute because that's the same length of rest that you'll get in a boxing match. This will help your body get adjusted to exerting a lot of energy quickly, like you're doing a flurry of punches, and then resting and recovering.

Distance running also makes your body more efficient at using energy. You don't want to run for too great a distance, since amateur boxing only lasts for 12 minutes and professional lasts no more than an hour.

Jump Rope

When you jump rope, set a timer for three minutes on and one minute off, just to mimic a real boxing match. As you jump rope, you'll be bouncing on your toes and using your shoulders and arms to swing and hold the rope.

Read More: Why Do Boxers Jump Rope?

Those muscles are all used in boxing and need to be trained for endurance. Jump roping is the perfect way to train them because it's not so intense that you can't keep going. You can jump rope for three minutes at a time and get tired, but it won't be the most strenuous part of your training. Try to jump rope for as many rounds as your fight will last three times per week during training.

Less Stress for More Energy

Part of the reason that boxers get tired during a match is that they use too much energy. Boxing is a stressful sport because you're literally under attack. In response to the stress of the moment, some boxers tense their muscles more than required and end up burning more energy than they intended.

Staying relaxed is key to saving energy. The shoulders, traps and neck are often the most tense, so be mindful of that area. If you feel stiff, do a couple of quick shoulder shrugs and even shake your arms out — if you feel comfortable dropping your guard.

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