Building your aerobic base

Your aerobic base is arguable the most important component of your training. ALL runners (new, seasoned, recreational, competitive) need to spend time focusing on their aerobic base.

What is Aerobic Running?

• “Aerobic” = “With Oxygen” - Increases your body’s ability to consume oxygen efficiently (vs. Anaerobic - those hard runs that leave you feeling breathless)

• Easy, Conversational Pace: You should be able to hold a conversation without huffing and puffing. This is the key to your success in SAFELY building your aerobic base."

Benefits of Aerobic Running:

• Improved Physiological Adaptations: Your muscles, bones, and connective tissues (and more) adjust to the pounding of running

• Improved Running Economy: With time, you’re able to run further/longer

• Improved Perception of Discomfort: What was hard last month seems easy today (you’re in the process of becoming a bad*ss)

• Safest way to increase your mileage over time: You’re less likely to be injured when you slowly increase your aerobic running by time or miles each with (with cutback weeks - a whole other topic!)

• More Miles = Faster You: Volume of easy miles is directly correlated to improved race performance. Therefore, the more miles you put in will eventually make you a faster version of yourself (when done correctly with appropriate training)

How To:

• Depending on where you’re starting, aerobic running should take up 80-100% of your total weekly mileage.

• As you run consistently, your fitness increases, and your body adapts, you can start to integrate harder running into your schedule. However, aerobic running should always make up at least 80% of your total weekly mileage.

If you'd like help navigating your next training block, check out the Personal Coaching and Custom Training Plans options above.