Running and karate, flexibility

shortyafter · Orange Belt

Hi there

I usually hit the dojo 3 times a week and on off days do stretching, maybe some kata, etc. I do a bit of cardio (I do zumba two days a week) but I recently thought that maybe it'd be a good idea to add some light jogging / running in on my off days.

The first day was hell, I tried pushing it too hard but today I went at a comfortable pace and enjoyed it. However, my legs feel a bit tight.

My thinking was, well, my cardio is a bit lacking and being in good physical condition across the board will for sure help my karate. Still seems logical to me. Just wondering if this interferes with flexibility or if there are any drawbacks. General opinions from more experienced karateka would be great.

(Yes, I did do about 10-15 minutes of my usual stretching after my run)

Thanks

Zaine · Black Belt

I don't see why this should interfere with your flexibility. I would suggest, however, trying out a specific running program. I also hated running, but personally did C25K and found running to become more enjoyable. It's just a different type of exercise.

What is your stretching routine before and after your run? Usually, when I run, I do a warm up and cool down walk in lieu of stretching.
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shortyafter · Orange Belt

Zaine · Black Belt

I prefer a brisk walk before a run. It's like when you start your car to warm it up in the winter before taking it out on the road. It allows your joints and muscles to get some low impact movement, and makes ramping it up into a run a lot better for you.
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Martial arts training is 30% classroom training, 70% solo training.

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hammer · Green Belt

I'm back into a running routine for the summer...would like to get back to 4x/week but I'm at 3 for now. More longer distances (5+ miles per run) because I usually like to do a few races a year. Started running later in life and my running pace is more of a jog, but I do what I can...

Sometimes I will do some light dynamic stretching before a run, mainly so I don't pull something. Most times I usually just go, figure as long as I don't run too fast at the beginning the first 1/2 mile or so will be the warmup.

While I'm a big fan of running as a way to keep baseline cardio up, I have found that "running cardio" isn't quite the same as "karate cardio".

JR 137 · Black Belt

As hammer said, "running cardio" isn't the same as "karate cardio." Running (distance running) is highly aerobic, while karate is highly anaerobic. They require different biological/metabolic process to produce energy to keep you going at it. Aerobic training will shorten recovery time and should be done, but it's not the be all, end all of conditioning for karateka. Not even close.

If you really want to gain endurance for karate, do interval training. You'll see far better gains, and quicker too. Interval training is alternating high intensity exercise and low intensity exercise. So if running is your thing, you'd jog for say 2 minutes, all-out sprint for 30 seconds, and repeat for however long, such as 30 minutes total. The key is to get your heart rate to near maximum during sprints, and get to near that alleged "fat burning zone" during jogging. It doesn't have to be running; it could be any physical activity. The most important thing is to keep track of your heart rate. Either something like a Fitbit or a Polar heart rate monitor makes it easy and effective. The better you monitor your heart rate, the more effective it'll be.

There's a ton of information out there on interval training. Experts will argue times, but they're all in agreement on interval training. It's pretty much a universal recommendation, unless you have some medical issues.

All I know is I did a ton of cardio, like running, elliptical, rowing, etc. I hated it, and quite honestly I felt like it didn't do much for me. Interval training has worked quite well for me.

Dani_001 · Orange Belt

Nothing wrong with running, look at Rafael Aghayev. His training includes trail running. His legs are powerhouses, you just never see it cos of his gi.
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Alan Armstrong · Black Belt

Hi shortyafter!

I enjoy Zumba but Love Batuka.

Sprinting works better for me than jogging and running.

I do a crazy amout of stretching and strengthening exercises with ankle weights and thick thera bands.

I find that the more I train the more my body responds to my wishes.

My daily workouts give me a natural high, releasing endorphins.

I have no specific goals in my workouts but do finish off with an optimal performance in one form or another that relates to exercises.

My personal challenge is to become good at canon kicks at the moment, this is also a focus challenge, something that I can visibly see and feel the benefits of practicing it, that is for show and exercises, not for serious fighting porpoises.

shortyafter · Orange Belt

Alan Armstrong · Black Belt

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