Muay Thai Running and Jogging: To enhance your Muay Thai training to the fullest, incorporating effective running exercises is crucial. A dedicated Muay Thai Running and Jogging regimen not only fortifies your leg muscles but also enhances your overall stamina. Here, we introduce you to ideal running and jogging techniques tailored for Muay Thai and MMA training, as well as the best gear for martial artists.
Muay Thai Running Techniques
If your goal is to boost your stamina and strength specifically for Muay Thai, it’s important to adopt a distinct running technique compared to that used by other types of athletes. Here, you can access all the necessary information regarding the correct Muay Thai running technique.
The Muay Thai Running Technique
Professional Muay Thai fighters incorporate extensive running routines in various forms. The most efficient method involves running on tiptoes. This approach enhances calf muscle strength and promotes proper posture and combat technique. Nevertheless, this running technique comes with a drawback: it places excessive strain on the joints and tendons of the legs. Hence, it is strongly advised against employing this technique for the entire duration of your run or training session. Change your running style from time to time in order to prevent injury.
The Right Running Surface
The choice of running surface is crucial for your overall experience. Asphalt roads, in general, should be avoided because they place significant stress on the legs. A more favorable option includes running on forest trails, grassy paths, or specialized tartan tracks commonly found on sports fields. For those fortunate enough to jog on the beach, this not only safeguards your joints but also intensifies the effort required due to the resistance of running on sand, contributing to improved fitness levels.
Muay Thai Running Training & Routine
To achieve peak stamina and fitness levels, it’s imperative to integrate running into your daily Muay Thai workout regimen. Here, we provide various training schedules tailored for Muay Thai fighters to incorporate running effectively.
When to go running?
Professional fighters typically engage in a morning run as a daily routine, especially before their training sessions. During the fight preparation phase, it’s recommended to include a second run before the afternoon training. One day per week should be designated for rest, without any running training.
For hobbyist fighters, a running regimen of 3-5 times a week is generally suitable. However, when in the fight preparation phase, increasing the frequency to 4-6 times a week is advisable.
The various Muay Thai Running Drills
The running routine within Muay Thai training should constantly diversify. It should encompass a rotation among these running workouts:
- Moderate run up to 10 kilometers
- Hill runs from 8-10 kilometers
- Fast runs up to 5 kilometers
- Slow endurance runs up to 6 kilometers
The Running Routine of Pro Fighters
2 times a week:
- Short and fast run up to 5 kilometers
- Hill run 8-10 kilometers
Once a week:
- Long moderate run up to 10 kilometers
- Slow and steady run up to 6 kilometers
1 day of rest.
Avoid engaging in intensive exercises such as mountain running or high-speed running during the 7-10 days leading up to a fight.
Muay Thai Running Routine for Amateur Fighters (evening workout)
Once a week:
- Short and quick run up to 5 kilometers
- Long moderate running up to 10 kilometers including variations (see below)
- Slow and steady run up to 6 kilometers
- Intensive run: Stair climbing, mountain running or similar
Running Variations for Good Muay Thai Training
During a lengthy 10 km run, it’s advisable to incorporate a variety of running techniques. It’s ideal to switch between the following variations:
- Short sprints
- Running backwards
- Running sideways
- Possibly engaging in shadow boxing while running.
Muay Thai Running Gear
When it comes to running gear for Muay Thai, it’s essential to prioritize comfort, durability, and functionality. A few key pieces of equipment include:
- Running Shoes: Choose running shoes with excellent cushioning and support, as they will absorb impact and protect your feet and joints during your runs.
- Moisture-Wicking Clothing: Opt for moisture-wicking apparel that keeps sweat away from your body, helping you stay dry and comfortable during your workouts.
- Compression Gear: Compression shorts or leggings can provide added support to your muscles and reduce the risk of injury.
- Running Accessories: Don’t forget essentials like a good-quality sports watch to track your progress, and if you prefer to listen to music while you run, consider moisture-resistant headphones.
- Hydration Pack: Staying hydrated is crucial, so consider a hydration pack or a comfortable water bottle to take with you on longer runs.
- Reflective Gear: If you run in low-light conditions, invest in reflective clothing or accessories to enhance your visibility and safety.
Overall, your Muay Thai running gear should facilitate your training and help you maintain peak performance while minimizing the risk of injury.
The Running Shoes for Muay Thai & MMA
Running training requires very little equipment. Good footwear is indispensable. Especially on hard surfaces. Only with good running shoes you can prevent injuries of the joints and ligaments. At the beach it is also possible to running barefoot.
The best MMA running and jogging shoes:
Pants & Shorts for Running Routine
For your running workouts in the context of Muay Thai, we suggest wearing Muay Thai shorts or lightweight running pants, depending on the prevailing climate and environment. Choose between long or short options based on the climate. Women can opt for specially designed running pants that cater to their needs. In cases where extra muscle support or when dealing with cold conditions, compression pants are advisable.
Muay Thai shorts:
Compression pants:
Running pants for women:
General running shorts:
Running shirts, gear and underwear:
In Thailand, it’s generally considered undesirable to expose one’s upper body in public. However, for Muay Thai fighters, exceptions are made. Still, it’s advisable to show respect and wear appropriate clothing. Muay Thai World recommends a simple T-shirt, tank top or running shirt.
In colder climates, suitable running attire is essential. This includes the right running shirt, a running jacket, or a running sweater. On extremely cold days, proper thermal underwear may also be necessary to stay comfortable and warm.
Muay Thai shirts:
Tanktops:
Running jacket / windbreaker:
Thermal running underwear:
Muay Thai World extends its best wishes for success to all athletes in their running endeavors and continuous improvement. These Muay Thai running drills have been designed to facilitate your progress without encountering any significant obstacles. By staying committed to your running routine, you’ll be better prepared for the physical demands of Muay Thai and MMA. So, keep running, and you’ll be on the path to enhancing your performance and endurance in the ring!