Different Kinds of Running - What is Best for Muay Thai?

[Marnir]

It's pretty well known that all top nak muays run. But there are different ways of running, and they bring different benefits. Sprinting in short intervals seems to be more effective when it comes to building cardio than running longer distances at a lower pace. The more classic medium distance running builds endurance in the leg in a way that short intervals doesn't though. What way do you find most benefitial for muay thai practitioners, and why?

[515]

I think a combination of all those runs is the best. Some longer runs, some sprints, ...

[Sylvie von Duuglas-Ittu]

Hill repeats, stairs and sprints are all great to work into training. I've only ever seen it applied here in Thailand in the lead up to a "big fight," rather than part of maintenance training.

I've read the articles and arguments and all that on how HIIT is better than distance for explosive blah blah blah. But I don't think that the 10 km runs that NakMuay are pounding out twice per day are necessarily only meant for cardio. It's mental training as well.

[emma]

I agree with both 515 and Sylvie. Both endurance and high intensity training have their places and respective benefits, neither one is better than the other, so I find it best to do both. Most people seem to run before training, but I prefer to do it afterwards. That way, I can use it to go over what I did during the session in my head. I tag sprints onto the end, either before or after the big run, depending on how I feel that day. Some days, I'll do one and not the other and occasionally, I won't do any running at all, but as long as you incorporate both kinds into your general routine, you're good.

[maybethestars]

Long slow endurance runs, besides the definite mental capacity it takes to do those sort of runs, also help with your body's utilization of the aerobic systems. I know usually when you're in a fight it's a ton of explosive anaerobic work, that's what all the sprints and HIIT helps with. That sort of power. The aerobic part comes in between combos or between rounds. Essentially the stronger aerobic system you have, the faster you'll be able to recover from the explosive work.

My cardio absolutely sucks, so I'm actually working on trying to build up to longer runs and work on the mental training to do them, since I get horribly bored and want to quit as soon as possible.

[Marnir]

Thanks for the input. I especially like Stephs point about needing the aerobic systems to be able to utilize the anaerobic ones throughout an entire fight. I'm also not really a fan of running, which is why i have prefered sprints. It takes shorter time, and during high intensity trainings, I have to focus, and thus don't get bored. My friend signed me up for one of these 10 km road races last month though, so now I have found some motivation to do longer distances as well, which i think has made a difference. Generally i think both have their place in training, but it's interesting to reflect on the proportions from a sports-science perspective.

[Snoopy]

I have an issue with incorporating running to my training as I have a hip injury/weakness (something biological I have to live with it seems) which results in pain and stiffness in my right hip and thigh muscle if I run a lot. I've been trying different types of training, runs etc. to see what causes pain and what doesn't. It seems that anything apart from long distance runs are ok. Anyone with any thoughts or tips on how I can get cardio done for Muay Thai without too much running? In the gym I do cardio rounds on the bags, circuits, rope skipping etc but I'm always worried it's not enough as running seems to be such an integral part of Muay Thai training.

[maybethestars]

I actually have a similar problem Snoopy! I think that cycling is supposed to be really  good if you can get access to a stationary bike or something. Whenever I run long distances I start to get pain in my right hip and it eventually leads to me not being able to move my leg anymore if I continue to push it way past the limit. I haven't found any solution myself, what I've started trying to do is slowly build up. At this point I'm only doing short runs of about 3 km. It already causes some stiffness but its not enough to result in pain. What I intend to do is slowly increase it, so I'm hoping to build up strength without cause too much damage initially. I know this is probably not much help, but I hope you can find a way around it. I'll share any tips I figure out.

[amazonmoh]

A couple years back I suffered from a bad case of plantar fasciitis that lasted 6 months(!!). Any ability to bounce around on my feet had to be reserved for sparring. I started working out on rowing machine and stationary bike, which helped with the cardio. Of course this doesn't replace running, but I found it to be the closest thing.

[nakmuaybynature]

Typically for me its:

Monday: medium or long distance run

Tuesday: suicide sprints

Wednesday: medium or long distance run

Thursday: suicide sprints

Friday: short to medium distance run

Saturday: long run

[Giulia Caruso]

I fall into the "cannot run because my back is a mess" category, also being a heavy woman it would be suicide on my articulations.

I know cycling can be a substitute, but how much? How long? What kind of route/intensity/setting (if on stationary bike?) Right now I jump on the stationary bike as I arrive at the gym, and I'm managing to fit a 20 minutes medium intensity biking before training as a warm up, I have the feeling is essential for my legs and knees to warm up that way. But I don't think that's enough as cardio conditioning/help recovery.

Any advice is welcome!

[maybethestars]

nakmuaybynature- out of curiosity, how long are your medium runs vs. your long distance runs?

[nakmuaybynature]

medium around 4miles

Long 6+

Not as much as the thais I'm guessing.