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Training / Training Talk

Running Training Talk...............................

BUILDING A SOLID RUNNING BASE

Susan Paul, MS
TSF Training Program Director

Runners, an impatient lot by nature, are often guilty of over-looking basic aerobic conditioning. The key to successful, injury-free running that allows us to meet our performance potential is building a solid aerobic base. This aerobic base makes up our running foundation. Skipping a step in building the foundation of a running program is the biggest mistake a runner can make. Would you want your contractor to skip a step in building the foundation of your home? I don’t think so...so don’t cheat yourself. Build a solid, strong running foundation first and you will reap the benefits.

The very first goal for any runner should be to build a strong aerobic foundation. Everything else you want from your running will come from this foundation. Miles that are run somewhere between 60 to 75 percent of your maximum heart rate build your aerobic foundation. They are often called “base” miles because they are the “base” or the foundation of a runners’ training program. First and foremost, these runs should feel comfortable and they should be run at a steady pace. From a physiological standpoint, base miles are important because they turn our bodies into lean, mean, running machines GRADUALLY. Base miles build aerobic conditioning, develop slow-twitch oxidative muscle fibers, increase blood volume, and expand glycogen stores. These low-intensity and repetitive miles strengthen connective tissue, ligaments, and tendons; therefore, making you stronger and less prone to injury. These runs also enhance our body’s ability to burn fat as fuel. With all the benefits these runs provide, it is hard to understand why so many runners choose to skip this essential step.

Winter time is an ideal time to build (or re-build) your aerobic foundation. Cold temperatures can make track work difficult, even downright dangerous if you are prone to muscle pulls; but colder temperatures are ideal for low-intensity, steady, fat-burning runs. Whether you have just completed marathon, or are preparing for the triathlon season, or simply meeting your New Year’s resolution, base miles are the place to start. Be smart, start at the beginning and build your aerobic base. After 10 or 12 weeks of aerobic base building runs, you will be ready to hit the track and get ready for the racing season.

Rules to Train By

1. Know your base pace.	Base miles should be run at a steady, comfortable, conversational pace. For runners using a heart rate monitor, base pace should be about 60 to 75% of your maximum heart rate.
2. Plan your increases.	Jack Daniels, noted Exercise Physiologist, suggests adding one mile per week for each running workout you do per week. So if you run four times a week, you can add up to four miles to your weekly mileage. When increasing your weekly mileage, you must train at your new weekly mileage level for three weeks before increasing your mileage again.
3. Be patient.	Devote a minimum of 10 to 12 weeks of base mileage runs to build a solid foundation.
4. Tempo runs.	Advanced runners can include some tempo runs as part of their weekly mileage. Tempo runs can be 15% of your weekly total mileage during the base building period. Tempo runs are generally done between 75 to 85% of your maximum heart rate.

 

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