Time for base training
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I listened to a Phedippidations podcast on base training a while back and made a mental note to relisten to it once I’d done my half marathon. So I did. 
The basic concept of base training strikes many runners like a brain-teaser game: how can running slowly now help us to achieve better performances later in the year? It is particularly challenging to go from the relative intensity of pre-race workouts to a speed and pace that is much, much slower. However, if you come to the realization that many runners stagnate on a plateau of performances because they run too few miles, and these miles that they do run are are run too fast, then you open yourself up to the possibility of significant running improvement. Proper base training requires patience and discipline, and this week’s guest host, Steve’s running advisor John Ellis, explains how the hard part of this period of training comes with the dedication to running “easy.”
You can get the podcast here.
Basically, the whole idea with base training is that you run slower and further in order to build up your aerobic fitness. Your body becomes able to do more work at a lower heart rate. There is a better explanation here.
There is an interesting FAQ on low heart rate training here which I found via the Running Ahead’s Low Heart Rate Training Forums. There is a lot of great information there.
As such, I have decided I’m going to try and do some base training. I’ve completed all the events I’m going to do for 2008 and my 2009 events don’t start till late February so that gives me some time to get the physiological benefits.
The recommended target HR for low HR workouts is 180 - your age so today I did a 10K run where my pace was determined by my target HR of 146. It’s quite interesting as the longer I went the higher my HR went so while I started off running 10.6 kph I had to drop it all the way down to about 9kph for the last kilometer or so. Overall I did 10K in 61 minutes.
This is going to be an interesting experiement.
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I have heard many runners, especially trail runners, using feel or heart rate for their training. The more I think about it, the more it makes sense for knocking out huge mileage, as your heart rate will tell you when to slow down so that you don’t knock yourself out.
Keep us informed an how it works for you, It’s good to hear that your not having an “after the race” training run issue. I know that after my half last year I just did not feel like running an kept my workouts inside the gym for about a week or so.
Happy Running!
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Man, I have to check out these running podcasts since it seems that a lot of people enjoy them. Since I got my satellite radio last Christmas, my IPod has been severly neglected.
And hey, we’re the same age!
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There are so many different opinions on what makes you a better runner. I’ve just settled in to my own ways because it started to frustrate me, but I think it’s time for me to find a plan so I’ll be interested to see what you think of the Low HR training.
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Base training is good! I am still ’slow’, and sometimes get impatient because I feel like I am making no progress - but then I read this sort of information and feel more assured that I am taking the right approach - especially as a new runner! I’m still working my way up to being able to run for one hour (One Hour Running plan) - which hopefully will be some time next month!
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Base training is also the best way to lose fat.
When you run too fast, your muscles have to switch to carbohydrates to have enough energy, whereas when you run slowly, their resource for energy is fat.
Keep us updated on the progress!
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Matt - that’s only partially true. While the proportion of fat burned is greatest at a low intensity of exercise, by exercising at a higher intensity you are using more energy total (and thus burning more calories).
Here’s an article that covers it pretty well: http://www.myfooddiary.com/resources/ask_the_expert/fat-burning_zone_myth.asp
In any case, the base training concept sounds interesting: but by running slower and further won’t it take a lot more time to expend the same amount of energy as a more intense run?
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That sounds interesting. Need to try it myself to see how it works. Thanks for the post
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