A Bitch of a Base

In running base building could qualify as the single most important thing to a runner's success. The reason i put 'could' is because there are, like anything, some tradeoffs. Having trained with many, many people over the years it's become clear that the faster, more competitive runners i would train with just had more miles under their belts. It wasn't that they were naturally superior or blessed by god--it was just that they trained more.

It makes sense too! The more you run the better runner you become. It follows that saying, more practice makes perfect. I'd talk to some people who believed that less training was better as the athlete was less prone to injury. While this is true--that the athlete is less susceptible to injury--it's also true that his body isn't acclimating to the strains running is putting on you. What i mean by this is that by stressing the body yes you make it more susceptible to injury, but in the recovery you come back stronger--making you as a runner more immune to the strains of running.

I'm not saying go out and do a 100 mile week now. NO, please don't. Build up first, go slow and let your body adapt to each milage load you put on it. Once you've built up to the point where your body can handle that kind of milage then go for it. But don't think that just because more running = better runner that you should go run 100 miles when you just got off a 25 mile week. That would be stupid, and you would probably get injured because your body hasn't acclimated to that high of milage yet. Acclimation is the most important part to the base phase of running. You don't want to jump into something when you know your body can't handle it at all.

Some of you out there are reading this saying i'm pretty sore right now, so should i run tomorrow? Here's the thing--soreness isn't injury, it's just your muscles rebuilding themselves. Sure take it a little easier tomorrow, but don't disregard an entire workout because of some soreness. If anything, it's going to help your body acclimate faster. If, however, you are feeling very prone to injury because something hurts or feels strained--then this is a definite training halt right there. Being hurt or having something strained, and being sore are two different things. One means you may actually injure yourself if you progress, and the other just means take it a little easier.

The base phase of running should be a 4-8 week journey for the runner. Steady progression should be the prime focus. Remember also that these aren't quality workouts, as in FAST. These are slower longer hauls. They're meant for the body at the cellular level to adapt. More capillaries are built. Your heart becomes stronger and adapts to the workloads. Mentally you adapt. The base phase is a must, and any runner who thinks they can skip it is not well versed.

Whether your an olympic runner or just someone who wants to complete their first marathon--remember base building is an essential ingredient to your success. Without it your potential will never be met, not even close.