How To Build Your Base Fitness. Base Mileage for Running is Critical For Improving Aerobic Fitness

Base Mileage for Running is Critical For Improving Aerobic Fitness. It is often thought that to become a better runner that you should always be running hard and running fast. Building your base mileage effectively is instead the correct way to improve your aerobic fitness and building a stronger aerobic platform on which to place your speed work such as intervals, tempo runs or threshold work.
Understanding Running Base Mileage and how to control your aerobic threshold when training will help improve you as a runner.
In this video I will explain how to build your base mileage when running.
Whether you are currently doing a Couch to 5K program or a more experienced runner, building good base mileage is essential

[@kathylotter1966]

Good to see a video from you..
Your down to earth but very good information is refreshing 👌

[@DynamicRunningFitness]

Thanks Kathy. Very kind comment, much appreciated.

[@gm2407]

I will do the counting test. I do a lot of running whilst breathing through the nose, so that will be important to gage how much I am pushing myself. I feel that I might be doing my running in a higher zone than expected so may need to slow down.

[@DynamicRunningFitness]

I think most runners, including myself, are guilty of straying up the HR zones. This is why I personally do the 100 to 105 test. Or sometimes I get strange looks by singing the opening lines to Rock around the clock.

[@gm2407]

@@DynamicRunningFitness I did it this morning when I did my first 5k. Completed in 38 minutes so a little slow as I did 4.4k last week at 30 minutes. But this is my long run for the week at recovery pace as I have now run 32k over 6/7 days (also a first high distance week for me). I remember only 2 months ago barely making 1k without needing to drop to a walk afterwards.
Used it every time I completed a hill to make sure I was fine. Seems good. Don't have a heart monitor but likely 150-160 on these runs as it is what I am at when my phone checks on my other runs after finishing. Felt easier today after a rest day and making sure I had some sodium as was down on that yesterday. Discovered the importance of noticing low electrolyte symptoms. Should make my running improve if I maintain right levels.

[@DynamicRunningFitness]

@@gm2407 Well done! Remember, the Sunday run should be a slow relaxed run anyway, never a time trial and as a rule of thumb, it should be approx 2 to 2 and a half minutes/mile slower than your target race pace and definitely at conversational pace. Keep up this approach and your fast times will continue to come down.

[@gm2407]

@@DynamicRunningFitness Thank you, yeah I did all the running this week at a comfortable pace for me as it is a lot more distance than normal. Was doing 3k runs between 18-20 minutes 9 times this week. So certain this is a slower pace. I can probably run 1k faster than that but not yet as building that base until April. Once that comes will start with the faster stuff. Breathing feels so much easier when running now then it used to as well. Will keep at the base building as my legs need to improve although they are night and day different from when I ran my first all run no stop mile 4 weeks and 3 days ago.

[@innahorbenko]

Thank you for the video! You mentioned in one of your videos a video about cortisol. Where can find it? Thank you!

[@DynamicRunningFitness]

Hi Inna. You maybe referring to the video I made about Stress. ua-cam.com/video/eXlnAVWCWdc/v-deo.html

[@innahorbenko]

Thank you! Very informative videos, lots of concentrated knowledge! 👍