How Much Running? How Fast to Cut Fat? Let’s Settle This!

Video Summary

How Much Running Do You Really Need for Muay Thai?

@the-fantabulous-g asked:

“How much running does a Muay Thai athlete actually need, and is there a point where it becomes too much? Does that upper limit change if you’re training for health rather than competition?”

Great question. The truth is, if you’re already training Muay Thai regularly, you don’t need to pile on extra miles just for the sake of it. Fighters already build cardio endurance through pad work, bag work, and sparring—so any additional running should be filling in the gaps, not just adding fatigue.

Here’s how to do it right:

•  Stick to 3 well-structured sessions per week—enough to build your engine without burning you out.
• Long steady-state runs (over 60 mins) have diminishing returns—too much endurance work can reduce your power and speed.
• Fight demands are short and explosive—most fights last 6 to 15 minutes, so your training should reflect that.
• Aerobic capacity still matters—longer runs are best used right after a fight or an intense training block to rebuild your base.

The key? Minimum effective dose. Train smart, not just hard.

Should You Cut Hard or Recomp Slowly?

@j_rio5543 asked:

“Should I prioritize getting lean first or aim for slow body recomposition while training? I’m 5’5, 69kg, around 18% body fat, eating ~2000 calories daily, and training 1-2 times per day. My goal is to reach 12% BF before shifting focus back to fight performance, but I feel like my progress and performance are suffering.”

Short answer? Slow and steady wins the race.

Here’s why:

• Muscle is hard to build, easy to lose. You can lose fat 4x faster than you can gain muscle—so cutting too aggressively hurts strength, power, and performance.
• Your strength-to-weight ratio matters more than a number on the scale. Fighters perform best when they focus on strength and endurance over just being lean.
  
• Don’t starve your training. If your calorie deficit is too big, your training intensity tanks. A slight deficit (200-300 calories) is enough for steady fat loss without killing performance.
  
• Protein and fat intake are non-negotiable. 1.6-2g of protein per kg of body weight + 0.5-1g of fat per kg ensures you hold onto muscle while cutting fat.

Bottom line: Prioritize performance first. Take fights when you feel strong and capable, not when you’re chasing an arbitrary weight goal.

Train smart. See results!

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✓ Which physical qualities are limiting your endurance potential
✓ If mobility or stability issues are causing energy leaks
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Take the free assessment to discover if hidden inefficiencies are draining your gas tank—not just your cardiovascular capacity.