Base Training
By
Kevin Jermyn
of
Trackcoach.com
Runners usually dedicate some time of the year for low-intensity
training, generally referred to as base training. But, many runners
do not exactly know why they need to do some base training, how to
do it and how much volume they will need to run.
The main reason for base training is to prepare the body for more
intense forms of training and to develop those components of fitness
that respond well to low intensity training. Base training will help
begin the aerobic conditioning process by improving general
circulation, muscle capillarization and the heart’s stroke volume,
while also enhancing the body’s ability to recover from, and adapt
to, more intense training, and contribute to general running
economy. Setting apart some time of the year for base training will
also serve as a mental and physical break from intense running,
giving the body and mind the necessary recuperation to go ahead and
begin the process all over again. This is a time to just enjoy
running easily and having fun. Without this important break, you may
burn out or get injured as you never give your body adequate time to
fully adapt to, and recover from the last few months or years of
training. Most elite runners actually take more breaks from running
then recreational runners, so don’t be afraid to take a break every
so often and just limit your body to low intensity stress. Training
at the same intensity, completing the same workouts and weekly
mileage all year round will only take you so far, incorporating some
well structured periodization, which includes time dedicated for
base training, will be more beneficial in the long term at achieving
your goal of improving running performance.
Easy running will constitute the majority of your base training.
Easy runs correspond to a comfortable, conversational pace. The
appropriate pace for easy runs is up to 70 percent of your VO2 max,
which corresponds to 75 percent of your vVO2 max or maximum heart
rate. This is as fast you will need to go to get the benefits you
want at the cellular level and in the heart muscle. On the lower
end, you should try to run at a pace corresponding to 50 percent of
your vVO2 max or maximum heart rate. The benefits of easy running
are more a function of the time spent running rather then the
intensity of the run. During base training, it is also a good idea
to slowly begin incorporating your weekly long runs up to the
maximum level you would like to reach during the year when you are
completing more intense training. Long runs should be run at the
same pace as your easy runs, as they should be demanding in terms of
duration but not in terms of the intensity or pace. Incoporating
long runs into your training regimen will improve cell adaptation,
and lead to fluid loss, glycogen depletion, and the ability to spare
glycogen and rely more on fat as fuel (very beneficial component of
training for long distance runners).
