Page 47 - Ian Oliver Boxing Fitness

2UNNING

2UNNING BENElTS BOTH AEROBIC AND ANAEROBIC CAPACITY ACCORDING TO

THE INTENSITY APPLIED ,ONG CONTINUOUS RUNNING AT A PACE AT WHICH YOU CAN
CONVERSE WITH A PARTNER WILL GIVE YOU AN ADEQUATE RESERVOIR OF STAMINA
!IM AT TWO OR MORE SESSIONS A WEEK REMEMBERING THAT AT WORST ONE IS

BETTER THAN NONE
)F YOU ARE STARTING OUT OR HAVE NOT RUN SINCE YOU WERE FORCED TO AT

SCHOOL SPORTS TRY THE FOLLOWING APPROACH

7ALK BRISKLY FOR MINUTES

*OG EASILY FOR MINUTES

3TOP FOR A SHORT STRETCH 3TRETCH LEGS QUADS HAMSTRINGS CALVES AND
!CHILLES $O NOT STRETCH HARD OR DEEP AS THIS IS A LIGHT CURSORY PRE
RUN STRETCH 0ERFORM ALL STRETCHES FROM A STANDING POSITION YOU ARE

NOT WARM ENOUGH YET TO LAY DOWN FOR ANY OF THEM SEE SECTION ON
STRETCHING P

,OOK AT YOUR WATCH AND NOTE THE TIME 2UN FOR MINUTES TURN
ROUND AND RUN BACK TO START AREA TAPERING OFF TO A VERY SLOW PACE

OVER THE LAST FEW HUNDRED METRES SLOWING TO A WALK 7ALK FOR
MINUTES TO COOL DOWN BREATHING DEEPLY TO RECOVER

3HAKE LIMBS OUT TO LOOSEN THEM 3TRETCH EACH BODY PART FOR SECONDS
EACH LYING DOWN IF POSSIBLE IF THERE IS A CLEAN DRY COMFORTABLE SURFACE
AVAILABLE )F YOU HAVE RETURNED HOME FROM YOUR RUN ENJOY A LUXURIOUS

STRETCH ON THE CARPET AFTER CHECKING YOU DON T HAVE MUD SPATTERED UP
YOUR BACK ) HAVE FOUND THAT THIS IS NOT TOO WELL RECEIVED

#HECK HOW YOU FELT AFTER YOUR INITIAL MINUTE RUN )F YOU FELT NAUSEOUS
EXHAUSTED OR FULL OF ACHES AND PAINS THEN IT WILL BE BEST TO STICK TO