StrongerRunners : run, be strong

Building Your Running Base

‘I love doing it. Every building is like a person. Single and unrepeatable.’~~ Ayn Rand, The Fountainhead


A stronger foundation will make a stronger runner. And you, as a runner, have your own unique foundation.

One of the beauties of running is that every runner needs a base. We all start at the bottom, building and progressing with our running tower.

Every mile, every run, is a brick mortared into our pyramid of training.

If we take the time to lay down those bricks, we will see progression. Whether you run one mile or twenty, your base will grow as long as you follow these base building essentials.

Minimalist Tips to Build your Base:

1. Do not rush it–Your base will not be built in a week or a month. The minimal base building period is six to nine weeks. Enjoy these weeks and miles. They will pay off in the months and years ahead.

2. Run slow, but not too slow–Base building includes a lot of running at a comfortable pace, but at least once a week you should leave this slow zone. Try running up some hills or fartlek sessions. Do not overdo it. The goal is to raise your heart rate and get your legs comfortable with moving faster.

3. Build, Build, Build–The whole purpose of a running base, is to build on it. If your longest run is currently 5 miles, next week try for six. I guarantee you can do it. If you are running 15 miles a week, add 15 or 20 percent next week, and run 17 or 18. Steady progression is key.

4. Start Today–Run one more mile today than you ran yesterday, run 3 miles more this week than you ran last week. Don’t put off running longer.

Call for comments:

How many miles do you run a week?

Do feel like your base is strong?

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