Build Your Running Base
Tweet
I was speaking with a friend last night who is getting back into running who asked me if I thought he could get back into good running shape. He used to run 17 minute 5Ks in High School, which is pretty SeriousRunning, so I knew he had the knowledge of running and the ability to run well. I told him that all he has to do is build his base back up. Building your base is the most important thing to do when you start running, again, or for the first time. Also I told him, male runners typically peak at about 28-30 years old so it was time for him, being 28, to get after it. After your long distance running peak the next age mark in your life is 35 when you can become President. After that, it’s all downhill.
Before you can get to the downhill you need to lay your groundwork. You have to build your base by running distance. The pace doesn’t even matter, building a base is all about logging on the miles. Your mixture should be long easy runs with a bit shorter, easy runs for recovery, gradually increasing your overall mileage as you go. This increase in mileage not only will give you the endurance to perform well during long races, but it will also give you the endurance to run fast at shorter distances without getting fatigued. In running, endurance is everything. From the distances of 400m and above, you must have endurance. Build your base, increase your endurance, and go longer. You’re such a stud.
Building your base is also a great way to build confidence in your running abilities. You’ve got to run with confidence to run with swag. Then let your swag do your running for you. Once you run 3 miles you know you can do that at any time. It’s the same for any distance. I’ve built my base for 17 years and it gives me the confidence to run a 13.1 mile trail race this weekend even though I haven’t run more than 9 miles in the past 6 months due to injury. Build your base and have the confidence to run any race, at any distance, at any time. Be versatile.
When you first start running again, put on the distance, work your way up, and build your base before doing any speed work. Everyone has to start from the bottom, build a proper base while you are there.
Note: Listening to ‘Ace of Base’ while building your running base will not help you, in fact, studies have shown that it will decrease your work out benefits.
I think it’s really important to build your base back up intelligently. I did that this year and went from couch to 10k in 3 months at a time of 46:15…. without injury. I hadn’t run in 5+ years. Of course, I am in good shape. If you are heavier, you need to take more care on your joints. The first thing is buy a good pair of shoes where they intelligently fit you by watching you on a treadmill, etc. (GA Peach Running Company, Fleet Feet, Phiddipides). The second thing is I honestly think the 10% rule is valid. Start at 5-10 miles a week for a few weeks or a month, then add 10% each week thereafter. Every once in a while give yourself a week that pulls back off the mileage to heal. After a couple months do some interval workouts and some good distance runs. I never ran over 20 miles a week to hit that 10k time listed above! So sometimes if you run a distance run that means you get a couple more days off that week. Treating myself to a couple days off kept my attitude positive! Just some thoughts from an amateur!