Do you know where your boxing training begins? The very first step? It is to build stamina. Before you can taste all benefits boxing has to offer, like strength, weight management and fitness, etc.

Learning how to build stamina precedes the actual building of the stamina. And that is exactly what you will learn through this article

Run and Build Stamina

People who haven’t made running a part of their exercise routine will likely have a difficult time with this but there is nothing some hard work cannot solve.

Create a running schedule because it is the best way to build your stamina Beginners don’t have to do 5 mile runs like professional boxers. You can start with interval running training.

Build stamina

Sprint for 45 seconds or 1 minute, then walk for 1 minute. Do this about 10 times in a row every day. Increase the running period after you find the old time easy to follow.

Skipping Rope

There is a reason every boxer has a skipping rope in their boxing kit. Skipping rope is a great source to perform cardio workout and it helps boxers improve their agility, strength, and stamina. Just like with running, you have to skip rope at different speeds.

Skipping rope fast for about 1 minute and doing it slower for the next minute is recommended for people just starting out. You will have to get the movement right before you can increase the speed to avoid injuries. You shouldn’t jump too high to make sure that your knee and ankle joints are spared the impact.

Shadow Boxing

The running and skipping rope helps build your overall stamina. But what about you fighting stamina? You have to build stamina for your arms and legs, so they get used to the arm and leg movements required in boxing. Shadow boxing is the best way to do that. You will not only get used to the movements of boxing, you will also give your arm muscles the endurance they need for when you start sparring or enter the ring.

Heavy Bag at Home

When you begin your stamina building training, you should invest in a heavy punch bag. A punching bag will not only come in handy for boxing training later but it will help to build stamina too. You can do short training sessions with the bag. 5-10 minutes of training on the bag should be enough Make sure that your hands are wrapped properly and you have the right training glove on before you start punching the bag.

Foods that help Building Stamina

There are some foods that can be of help when you are training to raise your endurance level. Incorporate these foods in your diet immediately;

  • Banana
  • Kale
  • Oatmeal
  • Walnuts
  • Chia Seeds
  • Sweet potato

These foods will give you complex carbohydrates, vitamins, minerals and omega 3 fatty acids to help your body become more efficient. In combination with your endurance training program, these foods can boost your stamina.

Foods that Harm Stamina

Just like there are foods that help build your stamina, there are also foods that harm it;

  • Full-fat milk
  • Alcohol
  • Starchy food
  • Low-calorie food
  • Fried food

All of these foods will slow down your body processes, making you lethargic and lazy. The opposite of what you want and should be. So cut them out of your diet when you are training to build stamina.

Boxing Punches

These are just a few ways that can help new boxers take their first steps into boxing. Once you have got this down, you can learn to get into a good boxing stance. Follow the advice above. Don’t quit. Power through all the obstacles and you will have enough stamina built up to face boxing training head on.


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