Base Building. Staying in the Game.

Ever wonder what you're supposed to do before your half marathon or marathon race training plans actually start? The average runner is not constantly in race training (if you feel like you are, stop and talk to us about recovery!). This period in between recovery and race training is hard for a lot us who thrive off of structure and goals.  For others coming back from an injury or time off from running, you might have the same question: How do you stay fresh and ready to dive into more technical demands of race training like intense hill and speed workouts and long runs? The answer? Do three simple things:

1. ADD VARIETY TO 1 RUN PER WEEK
2. BUILD UP TO 1, 90-MINUTE LONG RUN PER WEEK
3. STRENGTH EXERCISES AT LEAST 2X PER WEEK

ADDING VARIETY:
What I mean here is vary your pace and vary your terrain at least once a week. You can be very structured about this or spontaneous depending on what works best for you and your lifestyle. Either way, start to incorporate faster intervals and hill work once a week. This can include progression runs where you get faster and faster each mile, short and long speed intervals (1 to 5 minutes), tempo runs, hill repeats or hill surges on a hilly run.  For specific workout ideas, download our Base Training Plan.

THE LONG RUN:
In order to be race training ready, it's good to have the body accustomed to some longer distances so the long run isn't so taxing on the body. Accordingly, building up and maintaining the ability to run for 90 minutes is a good base line to settle in at during "spring training." Remember, as with any running routine, you want recovery weeks. So, every couple of weeks, drop your long run down to 60 or 70 minutes to give your body a break. Once you can do 90 minutes comfortably, start to challenge yourself on these runs either by harder terrain, faster paces in the middle or the end of the run.

TARGETED STRENGTH WORK
The majority of runners make just enough time in their day to get their run in. Maybe a few extra minutes for stretching . . . maybe.  But, building a strong foundation during this phase is just as important as maintaining the frequency of your running. While training plans aren't taking over your life, this is a good time to really commit to strength work at least two times a week. Focus on a couple core exercises and a couple lower body exercises. Honestly, 30-minutes a week is a good start (2, 15-minute strength sessions). Do it. Check out our video library for exercise suggestions.

Would you like extra guidance on how these three principles play out in a base training training plan? Download our free Base Training Plan. Once you have a chance to review it, feel free to reach out to us with questions about how to make it your own. Base building is casual and carefree - this is not a time to stress about missed runs, but it is a time to start mixing things up!

Base Training: Head for the Hills

Base training is a time to reconnect with your friends, the hills! If a hilly run or a few hill repeats here and there aren't a part of your weekly routine, starting making them.

Incorporating hills into your workouts builds leg strength, increases your endurance and stamina, improves your running form, and reduces risk of injury once race training begins. Not to mention, most race courses have at least one or two hills in them!

Base Training - Changing up the Pace

Preparing for fall race season isn't just about building up strength and mileage. It's about quality mileage. At least once a week, start reintroducing faster paced runs into your routine with interval training and tempo runs at half marathon effort.  Why? By easing structured speed back into your routine before official training begins, you prepare the mind and body for the harder, faster, higher intensity speed and stamina workouts in the months ahead.  As a result, you'll be ready to dive head first into training rather than spending the first half re-conditioning your body, reawakening the fast twitch muscles and building up your stamina to handle tempo runs at your target pace.

We're not talking about intense track sessions during base training. Instead, try these three key workouts:

Tempo Runs: After a mile warm up, pick up the pace to a comfortably hard effort for 15-20 minutes. What's a comfortably hard effort? We like to think of it as one that's difficult to carry on a conversation, but not impossible to respond to questions with one word answers. Implement these once a week or every other week.

Intervals: After a mile warm up, alternate between 1 to 3 minutes of faster paced runnning and an equal amount of slow, recovery time.  Continue your intervals for 15 minutes total in the beginning and build up to 30-40 minutes of intervals (total time includes both your speed and recovery intervals). If you know your half marathon pace, then aim for this pace during your faster intervals. If not, then aim for a similar pace to the tempo runs.  Implement these every 2 or 3 weeks.

Fartleks:  After at least a mile warm up, incorporate spontaneous bursts of faster paced running into a regular run - either up hills or on the flats. The duration and pace of your faster bursts can be random and undefined. The purpose is to reintroduce faster feet and start recruiting the fast-twitch muscle fibers with bouts of faster paced running without having too much structure in your running. Avoid all out sprints, aim for fun and use what's around you (mailboxes, lamp posts). Incorporate these runs every 2-3 weeks.   

Base Training - Muscle Strength

You’ve spent the last few weeks or so stabilizing your muscles and now you are ready to strengthen them so that you are able to run longer without fatiguing.

Most people think “lean and lanky” when they think of the typical runner’s body. While that might be true, it doesn’t mean weak. The most effective runners are powerhouses because they know that being strong translates to faster, more efficient and more injury resistant. And remember, running is a full-body exercise so you have to be full-body strong – not just your legs.

Below are some of our favorite ways to strengthen and tone. Do each exercise for 30 to 60 seconds and repeat 3x for 1-2 weeks.

Squat to Overhead Raise

Bridge with Tricep Dip

Renegade Row

Dumbell Woodchop

Skiers

Base Training 101 - Prepare for Race Season

Marathon Season is approaching fast! What are you doing now so you’re ready to hit the ground running (literally) once race training formally begins? The answer - invest in a solid base training program.

What is base training? Base training involves a healthy combination of strength workouts, longer distance runs, stamina building tempo and interval runs and hill work during the weeks leading up to formal race training. During this time, you work on strengthening and balancing major running muscles, safely re-introducing intervals and hill workouts at medium intensity and improving your stamina with weekly runs at a harder, sustained effort.

Why do I need it? The goal of base training is to develop your muscular strength and cardiovascular endurance to enter race training with a proper foundation. This way you can jump into higher intensity workouts without risk of injury, and effectively execute each workout to reap the most benefits.

When to implement? Six to nine weeks before race specific training begins. We recommend a solid nine weeks for maximum strength and endurance adaptations.

Who is it for? Anyone who can comfortably run at least three times per week for a total of 10-15 miles a week and is beginning a formal race training program in the upcoming months.

The month of May at Hot Bird Running is all about base training. Whether you’re coming off a spring half marathon and ready to get back into running or you’re in the final count down before your marathon training starts this summer, base training is for you. Maintain a year round, balanced approach to running with a proper base training plan. Stay tuned all month for our base training tips - get the base before the race.