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To the outside observer, theres a tremendous difference between athletics and boxing, let alone running and boxing. The focus of the big events of boxing is combat. One person trying to beat the other with their fists in as little time as possible, it would seem. In running, its all about pacing, endurance, and ensuring that you keep your mind in the right place throughout. Both are athletic solo sports, but the way theyre enacted seems very different.

However, as weve explored with former Commonwealth middleweight champion Tommy Langford, theres actually a lot of crossover if youre doing it right. He cited timings, anaerobic, and aerobic systems as being very similar, with particularly track work being key to his fitness and sharpness. In turn, having that kind of endurance allowed for the reaction speed, movements, and explosiveness to remain tip-top.

Running at the core of boxing

The primary benefits of running are that its constantly activating key systems that are beneficial in just about any sport that requires an output of energy. The respiratory system, muscular system, and cardiovascular system are all in play, while increasing the capacity for your lungs and heart to function efficiently. Its all about boosting your endurance, and as a bodyweight exercise, youre constantly getting more accustomed to taking that weight while exercising.

Runners are incredibly fit from a cardiovascular and endurance standpoint, and thats what all of the top boxers invariably seek to tap into. While you likely wont see a world champion running a dramatic marathon in London or vying for long-distance titles, you can always see them leaning on running as one of their pillars of a training camp and just to keep fit between bouts.

The prime example of this is two-time heavyweight champion Anthony Joshua. Hes lined up to face Daniel Dubois on 21 September and is the heavy favourite, as of 31 July, to win the bout at 1/5 in the sports betting. A big part of this is his notoriously rigorous training regime and his sheer athleticism. Regardless of what interview you read or what video you watch on his training, Joshua notes his roadwork what boxers call running.

Its his dedication to running that allows him to remain powerful and, increasingly, agile throughout a heavyweight bout. He says that he gets his road work done first thing to tap into fasted cardio before breakfast on days that hell have gym sessions at 11:30, 13:30, and 17:30. Its worth keeping in mind that Joshua last weighed in at 66 and 252.4 lbs. The same goes for the reigning undisputed king, Oleksandr Usyk, whos an avid long-distance runner.

Boxing to bolster a runner

One overlooked aspect of boxing as an aid to running and several other forms of athletics is the mental side. The drain that boxing has on you as an all-body workout is tough to overcome, but it triggers the fighting instincts we all have. Plus, some even incorporate a kind of shadow boxing into their running to tactically boost their ego and spur them on for the next big push. Boxers will often mix long-distance running in with shadow boxing, too.

Of course, the more obvious benefits come from the different ways that boxing activates your body and builds strength. If youre not using your whole body while boxing, youre not doing it right. Footwork is the most important aspect to get right first, not power punching. From there, once mobile, every punch begins from a turn of the heel, up through the legs, hips, torso, shoulders, and then through the arm.

Its an excellent form of cardio and creates a different kind of endurance one that enhances your strength at the same time. The force that you put into every punch, from planting your feet to planting the glove, builds up strength in new ways in key body parts for running. Youll find your ankles, in particular to be more durable and adaptable, as well as your knees and hips. The turns needs to generate power prepare your body in ways that the one-plane movements of running regularly dont.

Endurance is a huge part of boxing, and running is the perfect way to enhance ones engine. On the flip side, runners are notoriously finding weak spots in their hips, glutes, upper body, and when it comes to balance all of which boxing will address, and then some.