Ever wondered how much running those UFC fighters do when they’re not throwing punches in the octagon? It’s one of those behind-the-scenes aspects of MMA training that fans rarely get to see.
The cardio demands of a five-round fight are intense. Imagine sprinting and wrestling for 25 minutes straight while someone tries to take your head off.
But exactly how much running do these fighters do? And more importantly, why is it so crucial for their fight preparation?
Let’s summarize what science and top fighters tell us about running in MMA training.
How Much Does a MMA Fighter Run?
MMA fighters typically run between 3-5 miles per session, with most professional fighters running 3-4 times per week. This averages to about 10-20 miles of running weekly during training camps.
However, the exact distance varies based on the fighter’s weight class, training phase, and individual conditioning needs.
The type of running varies significantly throughout a fighter’s training camp. While traditional long-distance runs build basic endurance, many fighters now focus on interval training to better match the explosive nature of MMA fights.
A typical weekly running schedule might include two longer distance runs (3-5 miles each) and two sprint-focused sessions, often incorporating hill sprints for additional power development.
| Fighter | Frequency of Runs | Distance (miles) | Comments |
|---|---|---|---|
| Brandon Davis | Daily (7 days a week) | 20 | Claims to run 20 miles daily, including intervals at a fast pace. |
| General Fighters | 3-5 times per week | 3-5 | Average distance for many fighters, often including sprints. |
| Amateur Fighters | 3-4 times per week | 10 | Typically run around 10 miles weekly, with longer runs on specific days. |
| Casual Runners | 2-3 times per week | 5 | Some run 5k at least twice weekly, often incorporating interval training. |
| Professional Fighters | 6 days a week | 10 | Many run about 10 miles daily, focusing on endurance and speed. |
Training intensity also changes depending on how close a fighter is to competition. During fight camps, fighters often reduce their long-distance running and increase sprint work to mirror the burst-and-recover pattern of actual fights.
Not all fighters follow the same approach though. Some, like professional MMA coach Donald Tepper notes (on Quora), prefer alternatives: “My son’s an MMA fighter and he hates running. But he’ll spend an hour on the elliptical or an hour on the StairMaster.”
Many modern fighters combine traditional roadwork with other forms of cardio training to reduce joint impact while maintaining cardiovascular fitness.
The key isn’t necessarily the distance covered but the consistency and purpose of the running.
Is Running Important for MMA Fighters?
Yes, running plays a significant role in MMA training, but its importance is often debated among fighters and coaches.
Recent research from Dr. Chris Kirk shows that fighters with higher aerobic fitness (VO2 max above 53ml/kg/min) maintain better performance throughout fights, while those with lower aerobic capacity struggle by the third round.
However, the type of running matters significantly. Long, slow-distance running isn’t necessarily the best approach for fighters.
As veteran MMA coach John Thompson explains, “The old rule of thumb was running daily two miles for every round of a scheduled fight, but that started to fall by the wayside in the late 60s, early 70s with professional fighters instead focusing on more sport-specific training.”
Modern MMA coaches often recommend a mixed approach combining:
- Sprint intervals (10-15 seconds of maximum effort followed by 30-60 seconds recovery)
- Short, intense hill runs for explosive power
- Moderate-distance runs (3-5 miles) for basic cardiovascular fitness
The bottom line is that while running shouldn’t be the only form of cardio training, it remains valuable for MMA fighters’ overall conditioning.
The key is strategically using it as part of a comprehensive training program that includes sport-specific work and general cardiovascular conditioning.
As research shows, fighters who neglect aerobic fitness often can’t maintain high intensity throughout a full fight.
