 An integral part to any martial artists' fitness regime should be a run. But there is more to it than you think, and those who already practise regularly will tell you that there is a lot of things you need to consider. This article is aimed at the Muay Thai fighter, but can apply to anyone. Article courtesy of www.thaiboxingsuit.com Running
Essential to develop stamina and toughen the legs for kicking and taking the punishment of kicks to the legs. An important aspect of the running style used by Muay Thai boxers is that all running should be done on the toes, this develops the calf muscles and makes it much easier to maintain proper stance and technique throughout five rounds. Be aware that care should be taken when adjusting to this style of running due to the additional stress placed on the tendons and joints of the legs.
Running is done in the early morning and, if you are fighting, before training in the afternoon. Morning runs vary each day with long runs of up to ten kilometres, twice a week; hill runs of eight to ten kilometres. twice a week, a short but fast run of five km. and a slow steady run of six to ten kilometres. One day a week should be a rest day. Included in the long runs should be wind sprints, backward running, sidestepping, rotation footwork, and shadowboxing. The wind sprints will help to build explosive power and stamina, while the footwork will develop balance and sure footedness, and shadow boxing helps hand and foot coordination.
Try to avoid running on concrete roads or pavements, stick to tar macadam at least. Running on grass is harder work than road surfaces, but less stressful for your joints. Be careful when running on uneven surfaces. If you are lucky enough to have a beach running in sand and shallow water is excellent. Afternoon runs of three to five kilometres at a moderate pace start the afternoon session. If you are training for a fight stop the intensive runs (hill runs and wind sprints) seven to ten days prior to your fight.
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Fitness and Nutrition 
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