How much did Muhammad Ali run everyday?

Muhammad Ali is considered one of the greatest boxers and athletes of all time. His success in the ring was fueled by his intense training regimen, which included running as a key component. But just how much did “The Greatest” run on a daily basis at the peak of his career?

Muhammad Ali’s Training Regimen

During his boxing career, Ali followed a rigorous training routine 6 days a week. Each training session focused on building different aspects of his fitness – strength, stamina, speed, reflexes, footwork, etc. Running was an integral part of his cardio conditioning.

According to accounts from Ali himself and his trainers, his typical training routine consisted of:

  • Early morning roadwork – Running/jogging for 45-60 minutes
  • Afternoon training – Sparring, bag work, mitt work, footwork drills, calisthenics
  • Evening training – Additional running/calisthenics

So Ali ran at least twice a day as part of his routine. Next, let’s look at how many miles he covered during these runs.

Morning Roadwork

Ali’s morning roadwork was intended to build his cardiovascular endurance and stamina. He would run medium to long distances at a steady, moderate pace.

Accounts from Ali and his coaches indicate he ran around 5-8 miles for his morning run. His long-time trainer Angelo Dundee stated that Ali ran about 5 miles daily. However, Ali himself claimed to have run up to 8 miles in the mornings leading up to fights.

“I’d get up and take off on a five-mile run. I’d run in the morning because it gave me more energy during the day.” – Muhammad Ali

“Just before the fight I’d try to run eight miles in the morning.” – Muhammad Ali

So it seems Ali averaged 5-8 miles for his morning jogs. He would run longer distances like 8 miles when preparing for an upcoming fight.

Evening Roadwork

Ali’s evening roadwork focused more on speed. He would run sprints or intervals to enhance his quickness and reflexes in the ring.

These runs were shorter, in the range of 2-4 miles according to most accounts. Ali and his coaches described his evening runs as consisting of:

  • Wind sprints
  • Hill sprints
  • Fartlek training – alternating sprints with jogging

Ali also sometimes used resistance like weighted vests or boots during these runs to improve his leg strength and power.

“In the evenings I’d put on boots and a heavy vest and run three or four miles mostly in sprints. Or I’d sprint up a hill repeatedly.” – Muhammad Ali

So Ali generally ran 2-4 miles for his second run of the day. The exact distance likely varied depending on his energy levels and the type of running he did.

Total Running Per Day

Based on the typical accounts of his training, Muhammad Ali ran around:

  • 5-8 miles in the mornings
  • 2-4 miles in the evenings

This adds up to approximately 7-12 miles of total running per day. On heavy training days, he was running upwards of 12 miles divided over his morning and evening roadwork sessions.

Here’s a breakdown of Ali’s estimated daily running mileage:

Time of Day Miles Run
Morning 5-8 miles
Evening 2-4 miles
Total 7-12 miles

This intensive running formed the cornerstone of Ali’s conditioning. It enabled him to be light on his feet and dance around opponents for 15 rounds.

How Ali’s Running Compared to Other Boxers

Running 7-12 miles daily is considered high mileage for a professional boxer. While running is part of nearly every fighter’s training, few logged as many miles as Ali.

Here’s how Ali’s roadwork compared to some other legendary boxers:

Boxer Daily Running
Muhammad Ali 7-12 miles
Joe Frazier 6-8 miles
Mike Tyson 3-5 miles
George Foreman 5 miles
Roy Jones Jr. 10 miles

While training for the “Rumble in the Jungle” match against George Foreman, Ali increased his roadwork up to 16 miles some days. Very few boxers trained as extensively by running as Ali. His exceptional cardio built from all those miles helped separate him from the competition.

How Ali’s Running Evolved Over His Career

Over his long career, some of Ali’s training habits evolved. But roadwork remained a central focus throughout. In fact, he increased his mileage in later years to compensate for slowing reflexes.

In the 1960s during his early career, Ali was running 7-10 miles daily. As champion in the 1970s, he increased that to 12-15 miles per day. Ali was well-known for starting his mornings with lengthy runs along Miami Beach.

“When his career was at its peak in the 1970s, Ali would start his mornings by running 12 to 15 miles along Miami Beach.” – CNN

Later in his career in the 1980s as he approached 40 years old, Ali had to adjust his training. He could no longer sustain the long 12-15 mile runs. Instead, he ran more frequently in shorter bursts:

  • Morning run – 45-60 mins
  • Afternoon run – 30 mins
  • Evening run – 45 mins

He made up for the reduced mileage per run by running 3 times a day. Ali’s total mileage stayed high even as he got older.

Ali’s Roadwork Played a Key Role in His Success

Muhammad Ali’s achievements in the ring required supreme fitness. His ability to “float like a butterfly and sting like a bee” was built on the foundation of copious roadwork.

While the exact mileage varied over his career, Ali consistently ran high daily totals compared to other top boxers. His intense cardio conditioning allowed him to outwork opponents late into fights after they grew tired.

Ali’s roadwork regiment serves as a testament to his work ethic and competitive drive. When asked about his running, Ali famously said:

“The fight is won or lost far away from witnesses – behind the lines, in the gym, and out there on the road, long before I dance under those lights.” – Muhammad Ali

So while natural talent played a role, Ali’s endless hours of running in training were a major factor in his greatness. The miles he logged in grueling roadwork sessions built a championship-caliber endurance that powered him to be “The Greatest” boxer of all time.

Conclusion

In summary, Muhammad Ali ran approximately 7-12 miles per day on average during his boxing career. His training included 45-60 minutes of steady roadwork in the mornings covering 5-8 miles. In the afternoons and evenings he did more interval running and sprints for 2-4 miles. While the exact distances varied over his long career, Ali consistently ran more miles daily than most other top boxers. His immense cardio conditioning from loging all those miles in training enabled Ali to float, dance, and shuffle effortlessly for 15 rounds in the ring on his way to becoming “The Greatest.”

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