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If you have even the most basic knowledge about running, you probably know heading out for a 20-mile run would be nearly impossible if you haven't worked up to that point.
Base Training: The What and Why
Base training is the first phase of a larger training concept called periodization, which involves a sequence of training blocks culminating in a single peak performance. The concept was first introduced in the 1960s by Arthur Lydiard, a charismatic New Zealander with a knack for creating Olympic running champions.
Former Olympian and noted running coach Jack Daniels recommends base training for new runners and runners who are coming back to the sport after a break of a few weeks or months.
Base training is built around the slow, long-distance run. By running successively longer distances, runners build up their aerobic capacity by expanding capillary growth around muscle cells for efficient oxygen delivery. This gradual progression will also strengthen connective tissues and build up a runner's resistance to common running injuries.
Together, these physical adaptations prepare runners for more strenuous training and racing.
@SMSgt Minister Gerald A. Thomas , Capt Christopher Mueller , CPT (Join to see) , COL Mikel J. Burroughs , Sgt Joe LaBranche , SSgt (Join to see) , Capt Seid Waddell , SrA Christopher Wright LTC Stephen F. PO2 Ed C. PO2 Mark Saffell MSG Tom Earley PVT James Strait Alan K. PO1 William "Chip" Nagel @SGT John McConnell SGT John " Mac " McConnell , SSG Leo Bell , SGT David A. 'Cowboy' Groth, TSgt Melissa Post
Base Training: The What and Why
Base training is the first phase of a larger training concept called periodization, which involves a sequence of training blocks culminating in a single peak performance. The concept was first introduced in the 1960s by Arthur Lydiard, a charismatic New Zealander with a knack for creating Olympic running champions.
Former Olympian and noted running coach Jack Daniels recommends base training for new runners and runners who are coming back to the sport after a break of a few weeks or months.
Base training is built around the slow, long-distance run. By running successively longer distances, runners build up their aerobic capacity by expanding capillary growth around muscle cells for efficient oxygen delivery. This gradual progression will also strengthen connective tissues and build up a runner's resistance to common running injuries.
Together, these physical adaptations prepare runners for more strenuous training and racing.
@SMSgt Minister Gerald A. Thomas , Capt Christopher Mueller , CPT (Join to see) , COL Mikel J. Burroughs , Sgt Joe LaBranche , SSgt (Join to see) , Capt Seid Waddell , SrA Christopher Wright LTC Stephen F. PO2 Ed C. PO2 Mark Saffell MSG Tom Earley PVT James Strait Alan K. PO1 William "Chip" Nagel @SGT John McConnell SGT John " Mac " McConnell , SSG Leo Bell , SGT David A. 'Cowboy' Groth, TSgt Melissa Post
The Importance of Building a Running Base
Posted from active.com
Running
Health
Training
Marathons
Posted >1 y ago
Responses: 5
January 2013 I was dropped from BUD/S because of the severity of my shin splints (hairline fractures in both tibia and R-femur). I had never had them before. The culmination of wearing size 12 shoes (my foot fits comfortably in a size 10.5), no arch support, a horrible running form, and running for hours around a 1/8 mile track in boot camp seemed to due me in.
I continued to have shin splints for months, even after taking 6+ months off. I felt devastated. Prior to the Navy, I never had a single shin splint, I was an incredible sprinter, was running consistent 5 minute miles for 5k races, and could run 6 miles LSD (Long Slow Distance). However, after the shin splints, they always came back..
In 2016, after not running more than the Navy required 3 miles a year, I took a running class. The doctor videotaped me. I was heel striking, taking long strides, and leaning BACKWARDS! I was fighting gravity and the logic of running forward.. I was then sent to a physical therapist and discovered I had very weak hip and gluteus muscles, but thankfully, very strong calves and quads.
So, I started my journey. At first on a treadmill, one mile at a time. Running at a 2% incline to promote proper foot strike. I always attempted to run as close to the 180bpm pace I could get (I still can't run this pace). I focused on forward lean as well. After 3-6 months, it started to become a natural feeling for me. I took some time off after losing the motivation to run (a random occurrence).
Fast forward to June 2016. I picked up the NSW PT Guide. It alternates between swimming one day and running the next - 6 times a week. M/W/F Swim, T, TH, Sat Run. Each would focused on LSD, Sprints, and Race (High Intensity).
The first Monday was a 1,000m swim (10 laps). Each week this increased 100m (1 lap).
The first Tuesday was a 3 mile run. Each week this increased by 1/4 mile.
Race days you would complete the 1.5 mile for time or the 500yard (450m) swim for time.
Now I am swimming 2,200m and Running 6 miles! My 500y swim went from a 10:45 to a 7:29. My 1.5 mile run went from an 11:45 to a 9:24. I am improving every week! Before 1.5 miles felt like a marathon, today it feels like a warm up. I do not have soreness nor feel shin splints (knock on wood). I feel that my focus on form correction, shoes and support, as well as a slow and gradual training program has helped me out tremendously. I am developing my base!
My LSD pace at the moment averages around a 9 minute mile. I'd like to get this down to an 8 minute mile of below. At that point, I will start feeling confident in my abilities to push forward and push a little harder. At the moment, I am staying pretty conservative ensuring that my foundation is solid and risk for injury is mitigated.
On a side note, I started drinking 1 gallon of water a day. I feel this has helped me a lot too!
I continued to have shin splints for months, even after taking 6+ months off. I felt devastated. Prior to the Navy, I never had a single shin splint, I was an incredible sprinter, was running consistent 5 minute miles for 5k races, and could run 6 miles LSD (Long Slow Distance). However, after the shin splints, they always came back..
In 2016, after not running more than the Navy required 3 miles a year, I took a running class. The doctor videotaped me. I was heel striking, taking long strides, and leaning BACKWARDS! I was fighting gravity and the logic of running forward.. I was then sent to a physical therapist and discovered I had very weak hip and gluteus muscles, but thankfully, very strong calves and quads.
So, I started my journey. At first on a treadmill, one mile at a time. Running at a 2% incline to promote proper foot strike. I always attempted to run as close to the 180bpm pace I could get (I still can't run this pace). I focused on forward lean as well. After 3-6 months, it started to become a natural feeling for me. I took some time off after losing the motivation to run (a random occurrence).
Fast forward to June 2016. I picked up the NSW PT Guide. It alternates between swimming one day and running the next - 6 times a week. M/W/F Swim, T, TH, Sat Run. Each would focused on LSD, Sprints, and Race (High Intensity).
The first Monday was a 1,000m swim (10 laps). Each week this increased 100m (1 lap).
The first Tuesday was a 3 mile run. Each week this increased by 1/4 mile.
Race days you would complete the 1.5 mile for time or the 500yard (450m) swim for time.
Now I am swimming 2,200m and Running 6 miles! My 500y swim went from a 10:45 to a 7:29. My 1.5 mile run went from an 11:45 to a 9:24. I am improving every week! Before 1.5 miles felt like a marathon, today it feels like a warm up. I do not have soreness nor feel shin splints (knock on wood). I feel that my focus on form correction, shoes and support, as well as a slow and gradual training program has helped me out tremendously. I am developing my base!
My LSD pace at the moment averages around a 9 minute mile. I'd like to get this down to an 8 minute mile of below. At that point, I will start feeling confident in my abilities to push forward and push a little harder. At the moment, I am staying pretty conservative ensuring that my foundation is solid and risk for injury is mitigated.
On a side note, I started drinking 1 gallon of water a day. I feel this has helped me a lot too!
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SP5 Mark Kuzinski
Fantastic read and account! Thanks for sharing this with us. Myself - I had to give up running after many years. My knees have seen their better days! I took up biking a few years ago and now my knees have never felt better. Do I miss running - you bet I do but at 70 years of age biking has become my way to stay fit. I did a nice long 41 miles in one of our State Parks yesterday and I feel great. Thanks again George and run on!
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