Training tips: Build an aerobic base

Spring races may still be many weeks and months away, but now that the new year has arrived, it’s time to start planning and preparing for upcoming success.

While conditions may still not be ideal, winter is the perfect opportunity to get a head start on your training. One of the best ways to do this is to build an aerobic base.

In terms of running and training, a base refers to your cardiovascular system and the ability to transport blood to the working muscles to fuel for running faster and farther. It is the foundation upon which speed and endurance are built.

Building a base involves running easy or at a moderate effort for a continuous period. This trains the body to increase its cardiovascular efficiency and output. Over time, the body adapts and requires less energy and effort to keep you going. It also allows you to train at a greater intensity for a longer duration.

Building a base is best accomplished simply by running a bit more and adding more mileage to your regular routine. Adding a single extra session of running – 20-30 minutes – will significantly improve your base fitness and aerobic capacity.

If you currently run two to three times a week, try adding an extra day and run up to 30 minutes at an easy pace. Or, if you already run four to six times a week,  add 10-15 minutes to your existing runs. To build endurance, schedule time for a weekly long run that makes up 20-30 per cent of your total mileage.

Because base building is mostly easy running, it carries much less risk of injury. However, be careful not to increase your mileage too quickly. The 10 per cent “rule” whereby weekly mileage should increase by no more than 10 per cent is generally effective for avoiding undue stress and injury.

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