Run Stronger Series – Base training

As Meghan Trainer says in her song….its all about that base…..training!

Base or aerobic training is arguably the most important part of your training as a runner – for any event! Yet it can be the most difficult to do! As runners, especially when we start out training, we want to see improvements in our running, so often we go out and try get a faster time or run at a harder effort at every run. We are constantly trying to beat our previous time, or get those medals or crowns on Strava! But what if I told you to get faster and to run further we need to slow down!

So what is base/aerobic training?

Aerobic training is an essential component of a runner’s training program. It refers to the exercise that primarily uses oxygen to generate energy for the muscles over an extended period. Aerobic training helps runners improve their cardiovascular endurance, build a solid aerobic base, and enhance overall running performance. It also helps the body become efficient at burning fat as a primary fuel – something we have a lot of!

Establishing a solid aerobic base is crucial for runners. It involves performing low to moderate intensity workouts for an extended duration. This type of training improves the body’s ability to utilize oxygen, enhances the efficiency of energy production, and helps delay the onset of fatigue during long-distance runs.

Some Facts about base training…

1. Benefits of Aerobic Training: Aerobic training strengthens the cardiovascular system, increasing the heart’s efficiency and improving lung capacity. It also enhances the body’s ability to utilize oxygen, leading to increased endurance. Additionally, aerobic training helps burn fat and improve metabolic function.
2. Training Zones: Aerobic training is typically done within specific heart rate or intensity zones. These zones are based on a percentage of your maximum heart rate (MHR) or your lactate threshold. Commonly used zones include easy/recovery zone (60-70% MHR), aerobic zone (70-80% MHR), and tempo/threshold zone (80-90% MHR). Training within these zones helps target different physiological adaptations and allows for appropriate recovery.
3. Long Slow Distance (LSD) Runs: LSD runs are a key component of aerobic training. These runs are performed at a comfortable pace, typically within the aerobic zone, and are longer in duration compared to other training sessions. LSD runs help build endurance, increase aerobic capacity, and teach the body to burn fat efficiently.
4. Progressive Overload: To continue improving, we need to apply the principle of progressive overload. This means gradually increasing the training volume (duration, distance) and intensity over time. Progressive overload stimulates physiological adaptations, leading to improved aerobic fitness.

Why do I need to do it?

Think of building your base fitness as your foundation for all other training. When building a structure we need to have a solid foundation before we can build anything else. This is not something that we do just once as beginners, this is how we start every training plan for any event. This is where we build our fitness, strengthen our muscles, make our hearts and lungs stronger. It also helps us keep those injuries at bay, if we build up our training gradually we are less likely to get injured from over training!

How do I know if I’m running slow enough?

There are a few ways you can you can measure this first one is by heart rate, but you need to make sure you have an accurate heart rate monitor. Unfortunately most wrist bast watches with heart monitors are not accurate enough to use this as an indicator. The best heart rate monitors are for your chest or you can get ones for your arm. Check out DC Rainmaker for some great reviews on products!

The best way is by effort level – the talk test! if you can comfortably hold a conversation whilst running then you are running easy! If your struggling to get your words out -then your going too fast – slow down!

Use these runs to enjoy the scenery, listen to a good podcast or audio book! They may not be the most exciting of runs but if you want to run distance they are the most important!

Remember, it’s important to tailor your aerobic training program to your individual fitness level, goals, and any specific requirements you may have. Working with a running coach can help you with an effective aerobic training plan that suits your needs – get in touch if you’d like to start today! Or find out more here

Hope you enjoyed reading this! Next time we will be taking about the importance of incorporating hills in our training!