Ready to run stronger and faster? Start building your base

Whatever your running goals are this season, making sure you have a strong base is essential. Just like a well-built house, creating a solid foundation is key before beginning to train for specific racing goals. Working on aerobic efficiency, and improving the structural ability of your body to withstand training stresses are ideal things to focus on as you embark on a new season of running.

A running base is usually built over six weeks or longer: the specifics will depend on your running experience and fitness level. Even if you haven’t taken an off-season, spending a few weeks dialing in the basics will get you started on the right (or left) foot.

Strengthen your aerobic engine

Essential to base training is improving your ability to use oxygen–creating a strong aerobic engine. The more efficiently you can use oxygen when you run, the longer you can delay the point at which lactic acid begins to build up (a.k.a. you reach your lactate threshold), and the longer you’ll be able to maintain a faster pace once you begin to add speedwork. Base training should include lots of easy and steady-state running, allowing you to recover quickly between runs.

Coach and podcast host Jason Fitzgerald explains on Strengthrunning.com that runners should gradually increase mileage as they begin to build their base. While the amount of volume you add to your regular running will vary depending on your experience and goals, most runners will have one long run per week (or every second week) that they should build on.

Build structural tolerance and durability

Structural tolerance or integrity refers to the capacity of your tendons, ligaments and joints to withstand a progressive increase in physical training. The greater your structural tolerance, the longer your body can continue to resist fatigue and injury.

While your base training will include mostly easy mileage, you can start to build structural tolerance by taking some of those easy runs over rolling hills and varied terrain. Adding in some basic strength training and mobility exercises is another great way to build your structural tolerance, and you don’t need fancy gym equipment to get started.

Try this bodyweight-strength routine at home and stay injury-free (and fast) all season. You’ll make your entire body stronger and more resilient to injuries, which will allow you to train harder later on without getting injured.

posted Tuesday January 3rd
by Keeley Milne