Intervals and jogging

[angus the bull]

I jog every morning 4 miles every mornin sprints saturday along with lots of stairs and some other conditioning stuff but i was sparring the other day and was puffing after the first round. What running should i do in the mornings so i can last longer?

[DutchDynamite]

I jog every morning 4 miles every mornin sprints saturday along with lots of stairs and some other conditioning stuff but i was sparring the other day and was puffing after the first round. What running should i do in the mornings so i can last longer?

breath properly, cause this should not happen in the first round already.
where you afraid for the sparring, maybe thats why your breathing suffered...