What is Base Building for Runners?
Have you heard of base building? I’m sure you have. It’s probably the least glamorous part of training and many of us are tempted to skip this phase of training all together. BUT - don’t do that.
While base building is boring, it’s also the most crucial part of a successful training plan. So, what exactly is base building, you ask?
Base building is a dedicated period of training focused on developing a strong aerobic foundation. It involves mostly easy running while increasing the volume or duration of your runs until you hit your base mileage. You have several base building phases throughout the year following a goal race or periods of rest. This phase of training can be 6 weeks to 6 months depending on where you're at in your running journey. Newer runners or those returning to running after a long period away will need a longer base building phase.
What are the benefits of base building?
Taking the time to build your running base provides tons of benefits, so let’s review what those are.
Increased Aerobic Capacity
Base building involves a lot of easy running. The increase in duration at a lower effort stimulates the growth of mitochondria, the cells responsible for prudcing energy through aerobic pathways. More mitochondria means your muscles become more efficient at utilizing oxygen to generate energy, which enhances your overall endurance.
The consistent increase in mileage and duration alos promote the growth of capillaries, which are small blood vesssels. This means you can get more blood (and thus, oxygen) to your working muscles, allowing those muscles to sustain for longer periods before reaching fatigue.
Injury Prevention
Gradually increasing mileage and keeping things easy during base building strengthens and develops the musculoskeletal system because it has time to recover and adapt gradually. It improves the ability of tendons, ligaments, joints, and bones to withstand the stress of continuous and prolonged running, which prevents injury.
Increased Glycogen Stores and Fat Burning
Our aerobic system burns fat and carbohydrates to produce energy. Fat provides twice as much energy as carbohydrates which makes it a great source for energy production. During long, slow running, your body becomes more adapted to using fat for fuel. So in addition to running consistently at an easy effort, you want to increase the duration of your runs. As a result of your body’s increased ability to resort to fat for energy, it also becomes better at storing glycogen which is extremely important for endurance events.
Improved Mental Toughness
Base building also helps instill patience, discipline, and mental adaptation. Enduring longer distances at an easier paces helps your brain also adapt to endure the challenges of running. Our brain is constantly trying to keep us comfortable. Once we teach it that can in fact go further and faster, it will quiet those thoughts that encourage you to stop. If your brain can endure more, you’ll be able to push yourself harder in races and workouts.
Base building tips
Make sure you’re keeping things easy. If you’re using the rate of perceived exertion scale, this would be a 2-4 on the scale. You should feel like you an easily hold a conversation or sing a song.
If you’re a new runner, incorporate walk breaks while getting started. Aim to increase your running time and decrease your walking time until you’re at a continuous run.
Forget about pace. We rely heavily on our watch during a race buildup to ensure we’re at the right pace, but base building and easy runs are most beneficial when you rely on your rate of perceived exertion. If you’re unfamiliar with the rate of perceived exertion scale, it does have a bit of a learning curve so give yourself time to get used to incorporating it. Learning to use this tool will pay off in the long run!
Run with friends. This keeps base building interesting and allows you to ensure you’re able to hold a conversation while running.
The newer you are to running or the more time you’ve taken off running, the longer the base building phase. If you’ve taken years off running or are just getting started, give yourself about 6 months of consistent running to build your running base. We recommend no less than 3 times/week to see results and adaptations. If you’ve been running consistently for years, your base building phase will be anywhere from 4-8 weeks.
Remember - base building is vital to your success as an endurance athlete. Do not skip or rush this phase of training.
If you need help figuring out how to build your base or prep your body for a race specific phase of training, consider the support of our One-on-One Coaching services at Team Sugar Runs. Our coaches are experts in guiding athletes at all levels and abilities to ensure your training is tailored to your personal goals and your current fitness. Whether building your base, gearing up for a race, or recovering post-marathon, our coaching is designed to navigate you through these seasons seamlessly.
