During your running career there will be several times where you have to build your running base. Your running base is your foundation as a distance runner.

Stephanieruns Fitness

April 22, 2018 Newsletter

I'm All About That Base

Throughout your running career there will be times when you have to build, or rebuild your running base. Maybe you were injured, took a break from running or like in my case had children. As a distance runner building your running base allows your body to adapt to your increased mileage. You may not be building a base right now, but I assure you at some point down the road you will be which makes it important to understand how to build your running base.

In today's society we want everything right away, but it's important to spend the time building a strong running base. You need to put in the work in order to get the benefits. As you build your running base your cardio and muscular endurance will improve. You'll improve your VO2 max which will bring improved blood flow and oxygen to your muscles. Your resting heart rate will lower, meaning your heart doesn't have to work as hard to pump blood and oxygen to your muscles. These are improvements that make your body work more efficiently and improve your health, which is often one of the reasons we start running; to lead healthier lives.

Let's go over some of the general recommendations on progressing your mileage. The general rule is to increase your mileage 5-10% per week. If you’re adding 10% it's recommended that you maintain that distance for two weeks to help your body adapt. You add mileage to your long run first, to allow yourself easier runs during the week which will help your body recover and adapt. you can also drop back your mileage every third week to allow your body to recover while you're building your mileage.

Here's my top tips on building your running base, and progressing your mileage.

1) Assess your current fitness. If right now running 1km is your max start there. Start where you are and build from there. Starting above your current fitness level will cause frustration and could put you at a higher risk of injury.

2) Track your progress. I recommend keeping detailed running logs which include how you feel before, during and after your workout. I also recommend tracking your heart rate. This information will give you a better picture on your recovery. This lets you further adapt your training so you train smarter.

3) Mileage progressions are guidelines, they won't work for everyone. As a coach I'm a big believer in individual plans. Not everyone adapts to training the same way. Know your body, your limits and train within them.

4) Don't push it. You know the saying 'if you're going to play with fire you're going to get burned?' When you start base building you'll feel good, you'll want to push it. Don't! You need to play the long game. Little by little you'll build your base and become a stronger runner.

5) Rest is part of training not an afterthought. You need to rest. Commit at least one day a week to complete rest. No 10000 steps, no yoga, just rest. Rest is when your body repairs itself. Skipping this can set you up for injuries.

I get asked all the time, how many miles should I run a week so I'm ready for blank distance. There are guidelines for weekly mileage to maintain your running base. It is important to note they are just that recommendations. The North American Academy for Sports Fitness Professionals recommends the following weekly mileages to maintain a running base.

For a 5-10k race run 30-45km weekly.

For a half marathon race run 50-70km weekly.

For a marathon run 60-80km weekly.

While I think it's good to have a range to aim for it's important to note that this is just a recommendation. You need to know your body and how you adapt to know what your weekly mileage should be. It's also important to note if you're doing strength training you won't necessarily need to keep a high weekly mileage. Your weekly mileage really depends on your training.

Put in the time, and allow yourself to be patient with as you build a strong running base. Building your running base is a great time to get a coach involved with your training. A coach can make sure your plan is safe, suitable and fits with your goals. A coach also knows when to push your mileage and when to hold you back.


Weekly Challenge: Progression

This week I want you to look at your training plan and note your mileage progression. Look at the runs and miles you completed last week and compare it with this week. If you have records of the miles you've completed in the last month I'd look at the whole month. Make note of:

1) How much did your mileage progress from week to week?

2) How did you feel week to week? (logging how you feel is important for managing your training load)

3) What is your goal weekly mileage? How well are you progressing to that goal?

Looking back at what we've done can help us map out a plan to get where we want to go. If you need help with this challenge send me a message. I'd love to help!

Have You Heard of Plogging?

Since it's Earth Day I thought I'd talk about Plogging. It's been called the hottest fitness trend of 2018. So what is Plogging? Simply put it's picking up trash while you run. Plogging started in Sweden and has grown. Many runners are taking videos of themselves running while picking up trash and it's amazing to see how much trash they are finding.

I think as runners it's important to remember to leave the earth as we found it. Don't leave gels or garbage on the ground. This goes for training runs or races. Hold on to your garbage until you can find a garbage can or take it home with you. There's no reason to throw empty gel wrappers on the ground.

Since it is Earth Day I'm taking my kids out for a long walk where we will pick up garbage along the way. We all have to do our part to keep the earth beautiful.

I think the trend of Plogging will help get people out running and make our cities and towns cleaner. In my opinion this makes Plogging is win-win. What's your opinion on Plogging?

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If you have any running questions you would like me to answer in an upcoming newsletter send me a message!

Let's keep the conversation going all week on social media! Let me know what you thought of this newsletter.

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Stephanieruns Fitness

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Oakville Ontario,  L6M 2V5 - Canada

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Disclaimer: Always seek medical advice before starting an exercise program. This newsletter is not medical advice. Medical advice should be sought from a medical professional. Stephanieruns Fitness assumes no liability for any injuries as a result of the above content.