Are You Wasting Time “Building a Base?"
One of the most common training strategies for runners is to “build a base” doing lots of easy running before doing any workouts or faster running. To a certain extent, this makes sense. Start easy, then gradually build up speed and intensity.
Here’s the problem - it’s really not clear to anyone when the “base has been built.”
How do you know when to start doing workouts? How many kms, miles, weeks or months of “base building” is enough? It’s easy to sabotage your own progress by spending way too much time base building while delaying the workouts.
Condition Your Body to Train
“Building a base” is very important for the purpose of conditioning the body to avoid injury. But if you are already running regularly and aren’t dealing with any injury issues, you are done building the base.
For those not already running regularly, et your body adapt to the movement, the impact and the repetition of easy running before increasing intensity. (For beginners this usually involves lots of walking at first, then jogging.)
Once you are confidently running easy on a regular basis (without injury issues), there is no reason to delay doing workouts.
Getting Started
The best way to start workouts is in very small doses. I suggest post-run strides. The idea is to add a bit of intensity, and then evaluate the following day(s) to see how your body feels. A little bit of soreness is not a cause for concern as long as it’s equal on both sides of the body. Run easy until you feel fully recovered and then proceed with another light dose of faster running. The Cycle Run is a good next step after you’re comfortable with post-run strides.
Related reading:
Strides:Why they're important and when to run them
The Greatest Training Tool
Run Faster So You Can Run Faster
Do not start with max effort. Do not start with a big workout. These are likely to result in excessive soreness or injury pain.
Don’t Delay
Higher intensity running is the most effective way to make progress as a runner - even if all you want is to build endurance. Running faster and harder makes your easy pace feel easy, allowing you to maintain it for longer. If you are running regularly then you can start doing faster running or add workouts immediately.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.