Building Your Base: The Road to Success!
Whether you’re aiming to conquer a half marathon or tackle a full marathon, laying a strong foundation through base building is the key to your success – and injury prevention. If you’ve got a fall or winter event on your calendar or wish list, now is the time to start laying that foundation.
Before diving into intense training or race-specific workouts, it’s essential to establish a solid base of running mileage. Building a base not only increases your physical endurance, and it gets you mentally ready for the longer miles ahead. Plus, the slow, steady increase in mileage mixed with strength training can help keep overuse injuries at bay.
Here’s how to build your running base!
Start Easy for Beginners:
If you’re new to running or returning from a layoff or injury, begin by incorporating easy runs at a conversational pace into your routine. Aim for one to two miles several times per week, gradually increasing the distance as your stamina improves. The key is to run at a pace where you can comfortably hold a conversation without feeling out of breath. Easy does it! And don’t be afraid to incorporate a run-walk mix into your mileage.
Advanced Strategies for Experienced Runners:
For seasoned runners, base building can include a mix of easy-effort runs, long-distance sessions, and targeted workouts such as hill runs, tempo runs, and fartlek training. Striking a balance between easy and challenging runs is crucial to avoid burnout and injury while steadily increasing your stamina.
Slowly Build Distance:
Regardless of your starting point, incrementally increase your mileage following a structured training plan. Avoid the temptation to progress too quickly, as this can lead to injuries or fatigue. Yes, we’ve all had those days when we feel like we could run forever. Resist the urge to keep on keeping on! Increase your long run by one to two miles every couple of weeks to allow your body to adapt gradually.
Expect to Spend Some Time:
Base training typically spans from four weeks to four months, depending on your experience level, current fitness, and overall goals. Aim for at least one month of dedicated base building to see significant improvements in your running stamina, and to get your body ready for the training program ahead.
Incorporate Strength Training:
Don’t neglect strength training during base building. Building muscular strength is essential for endurance and injury prevention. Incorporate weightlifting exercises to complement your running workouts and enhance overall performance. No weights? No problem! TikTok and YouTube are loaded with bodyweight exercises you can incorporate into your routine. If you’re not sure where and how to start, begin with a reputable running coach or running program.
Coach Jamey Yon from TriYON Performance developed the Official Training Plans for the Novant Health Charlotte Marathon and Half Marathon. He recommends a focus on aerobic miles combined with run-specific strength work. For marathon preparation, long runs ranging from 18 to 22 miles (depending on experience) are ideal, with peak mileage occurring 3-4 weeks before the race. Half marathon training can include long runs of 12-16 miles, with a peak no close than two weeks before your event.
Building a strong base for distance running is the cornerstone of successful half marathon and marathon training. The key is to gradually increase your mileage, incorporate varied workouts, and don’t forget to add that strength training! If a fall marathon or half marathon is your goal, now’s the time to put in the work. You can do this!
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