Wisdom Wednesday- Why Aerobic Base Building is So Important

Slow down and let those aerobic and easy miles build build build!

One of the most important training aspects of distance running is aerobic base building. It’s the true foundation of endurance.  Before you try anything too fancy or you want to get that big PR – make sure that your aerobic capacity is better than it’s ever been.  Bonus, with little to no races on the horizon due to COVID, now is the time to really focus on your aerobic base.

Here’s why and how to do that
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WHY? 
1- Stronger & Injury Resistant. Low intensity running strengthens your tendons & ligaments. When it’s time to throw down some tough workouts your body will be able to back you up during speedwork so you can make big gains. 
2- Improved Recovery. Aerobic base training improves the capillary network in your body which put simply means you recover quicker. This means you can also tolerate a greater load of training. 
3- Improved Form. Constant repetition at low intensity helps improve your mind- body connection. It allows you to think more about what you are doing and therefore improve your form. 
4- Improved Running Economy. When you run with better form your running economy also improves. This means that you are more efficient while you run. When you are more efficient you can also safely dedicate more miles to faster running.

How?

1- Time. If you are coming off of a break, or an injury, plan on at least 10-12 weeks with a focus on base building. 
2-Get your base pace right! Most runners do this too fast. Aerobic pace should be conversational but a little bit faster than a true recovery pace. There are some great free charts online that can help you determine your base pace. My favorite is basic chart is Hanson’s Marathon Method. Knowing your HR training zones are also an effective way to keep yourself in check. I rely on HR regularly. 
3- Gradually increase mileage. Gradually increasing your long run and overall weekly mileage is key. There’s mixed science and opinions on the rate of increase, it really depends on many factors like how many years you have been running, experience, etc. Always play it on the conservative side when in doubt. Ask a coach if needed.

If you aren’t already focusing on properly building your base hopefully I have convinced you. Reach out if you have any questions or need a base building training program specific to your current fitness and goals, I am happy to help.