Running or sprinting?

[Adam]

For sparring-related stamina, should you jog a very long distance for a very long time or just do a few sprints at top speed?

[Jags]

for sparring you should do both, firstly u need to be able to lat long in anerobic mode (like sprining) so that u can b moving fast without getting tired, and then long distance for aerobic training whih allows you to spar for a longer period of time
hope it helps

[Knight_Errant]

I think that for very very beginners, it's best to build an endurance base to allow you to start doing intervals etc.

[Bon]

http://www.mma.tv/TUF/DisplayMessages.cfm?TID=1868&P=11&FID=24&c=1

[Taniko]

i have always wondered about why the Kenyans dominate the Marathons. I always thought, "its just thier genetics". But after doing a lot of interent research I found it to be more their training, and a smaller part genetics. Yes, they have long thin legs and short torsos. Yes they live at high altitudes. But the key was their training. The one thing I found was prolonged intensity. That was the determining factor that seperated them from other runners. (and their environment. ) I would say a combo of what you mentioned. Fast, hard prolonged running. But like the others stated, dont have a heart attack doing it. Build up to it. Run at a high percentage of your heart rate. I ran for 4 yrs in the ARMY 5 days a week. My times got better, but never as good as some of my peers. I never went beyond my normal pace when running. I built up to the ARMYS standard and that was all my body could put out. Had I gone on my own and trained and run a harder more intense regime, I mightve stepped up to the next level. Who knows.

[Knight_Errant]

If you want to run then fair enough. If you want to do martial arts, the taku intervals are probably a better option once you can run reasonably proficiently. However, I found the first time I started training properly that my capabilities weren't improved as much as I'd imagined. To this end, I recommend shuttle runs for beginners. Yes, I know, I'm a pussy... (http://news.bbc.co.uk/sportacademy/hi/sa/in_the_gym/exercises/newsid_2084000/2084680.stm)

[Knight_Errant]

Incidentally, another thing the kenyan runners do is run on uneven surfaces to build up muscles from all kinds of different angles.

[Kat]

If you are getting into Running (or just cardio) my thoughts are:

Buy a Heart Rate Monitor and learn its usage,as its a great way to monitor improvement and maximise performace.

Consider trying Hill sprints or sprints
eg. find a circuit (say a 400 m oval)Warm up, jog a lap when you come round to the 100m mark sprint it out then return to jog pace.Continue for at least 15-30 min.(if this wears you down start off sprinting 50m)

Use your HRM to see
A: on the sprint your HR is at least above 150bpm(depending on Age BP etc)
B:check your HR on the 300m jog for recovery

There are countless excerises utilizing this format to suit your MA.(eg sandbag shuttle runs)This would only be one component of your training,I would recommend getting into skipping as well.
Personally I like throwing on a heavy Pack and going into the Bush,but each to his own.

[Kat]

Also check out these sites
www.bodybuilding.com/fun/bbinfo.php?page=plyometrics

www.bodybuilding.com/fun/bbinfo.php?page=HITprograms

[Bon]

Links don't work :(

[Kat]

Try
www.bodybuilding.com
and navigate to Plyometrics or HIT the whole site is a good read for anyone into excerise.

[Knight_Errant]

I agree it contains a lot of good stuff. Some things however you have to take with a pinch of salt.
In particular, I think it's probably wise to steer well clear of the vast range of dodgy supplements offered on this site. In the time I have been reading it this site has offered me:
Creatine
Testosterone
Pornography(some probably illegal stuff)
Penis enlargement- like I need it!