Exercise that is done at a low to moderate intensity for an extended amount of time is called aerobic base training. It is vital for all levels of runners since it enhances endurance, running economy, and cardiovascular fitness.
What is aerobic base?
Aerobic base is the ability of your body to use oxygen to produce energy during exercise. It is also known as your aerobic threshold or lactate threshold. When you are running at your aerobic threshold, your body is able to clear blood lactate as quickly as it is produced. This means that you can maintain a steady pace for a longer period of time without getting fatigued.
Why is aerobic base important for runners?
Aerobic base is important for runners because it allows you to run faster and longer with less effort. It also helps to reduce your risk of injury and improve your overall performance.
Here are some of the key benefits of aerobic base training for runners:
- Improved cardiovascular fitness: Aerobic base training strengthens your heart and lungs, and improves your ability to circulate oxygen throughout your body. This makes it easier for you to run at a faster pace for longer periods of time.
- Improved running economy: Running economy is a measure of how efficiently you use oxygen while running. Aerobic base training helps to improve your running economy by making your muscles more efficient at using oxygen.
- Increased endurance: Aerobic base training helps to increase your endurance by training your body to use more fat for energy during exercise. This allows you to run longer distances without getting fatigued.
- Reduced risk of injury: Aerobic base training helps to strengthen your muscles and tendons, and improve your running form. This can help to reduce your risk of developing common running injuries.
- Improved overall performance: Aerobic base training is the foundation for all other types of running training. By building a strong aerobic base, you will be able to perform better in all of your workouts, including speed work, tempo runs, and long runs.
How to build your aerobic base
The best way to build your aerobic base is to incorporate regular low-intensity running into your training plan. This means running at a pace that is conversational and comfortable. You should be able to talk in complete sentences without gasping for breath.
A good starting point is to run for 30 minutes at a low intensity three to four times per week. As you get stronger, you can gradually increase the duration and frequency of your runs.
It is also important to include some variety in your aerobic base training. This will help to keep you motivated and prevent boredom. You can try running different routes, running on different surfaces, or running with different people.
Here are some tips for aerobic base training:
- Run at a conversational pace. You should be able to talk in complete sentences without gasping for breath.
- Gradually increase the duration and frequency of your runs as you get stronger.
- Include some variety in your training.
- Listen to your body and take rest days when needed.
Conclusion
Aerobic base training is an essential part of any runner’s training plan. It can help you to improve your cardiovascular fitness, running economy, endurance, and overall performance. If you are serious about running, make sure to incorporate regular aerobic base training into your routine.