How Boxing Relates to Running: Confidence at Contact
I love analogies. They offer fresh perspectives on familiar ideas, often illuminating concepts in new and insightful ways. Just like my analogy about surfers, this one draws a parallel between boxing and running—one that I find incredibly relevant.
I first encountered the connection between boxing and sprinting through Altis World, one of my most respected coaching teams. Although they primarily applied the analogy to sprinters, I believe it holds valuable lessons for runners of all levels.
The Power of Force
Let’s dive into the biomechanics. Elite boxers can generate up to 2,500 newtons (N) of force when striking a boxing bag. Research on non-elite boxers shows forces ranging between 1,262 and 1,702 N. Similarly, elite sprinters produce incredibly high vertical forces, comparable to those of elite boxers—Usain Bolt, for instance, generates up to 3,500 N of vertical force while sprinting. Recreational runners, like non-elite boxers, generate less force, but the principles remain the same. I find this relationship between the two sports fascinating!
Beyond Force: Technique and Precision
However, the similarities between boxing and running extend beyond just the forces involved. There are also crucial lessons to be learned from how these forces are generated. In boxing, a powerful punch isn’t just about the glove meeting the bag—it’s about the entire system working together. A boxer uses their whole arm to deliver a punch, with joints bending and the wrist firm upon impact.
It’s perplexing that many runners approach ground contact with the opposite mechanics. Most tend to be stiff at the hip and knee, while the ankle remains floppy. To translate force effectively, runners should focus on fluid motion through the hip and knee, allowing these joints and their surrounding muscles to work more efficiently. Precision in ankle contact is also crucial—no more floppy ankles!
A Simple Cue for Better Ground Contact
One cue I often give runners is to imagine they’re driving pegs into the ground as they run. Think of your hip and knee raising your leg like a hammer, and your foot/ankle as the tool driving the nail into the ground. The force with which you drive this peg/nail down should match the speed and intensity of your run.
