One of the biggest - and often overlooked - benefits of aerobic training is the increased capacity to process the pyruvate/lactate aerobically as a source of energy when it's produced by anaerobic glycolysis. By far the best (and most elaborate) explanation I've come across of aerobic base work, how to do it and the reason why we do it is described in the book 'The Uphill Athlete' (Steve House, Scott Johnson, Kilian Jornet). Highly recommended, also for road runners!
An easy way of controlling pace is to nose breath on your recovery/easy runs, it helps you keep below your ventilatory threshold (the point at which your breathing deepens) which aligns well with HR zone requirement for aerobic capacity work. Another benefit of base and easy work is improving fatigue resistance through moderating IL-6 production and tolerance.
Thanx Andy. So interesting. I find it very difficult to keep to a easy run. As I kid I ran competitively and ran at County standard. When we trained it was always All or nothing, never easy. Our coach would turn in her grave if we didn't give it a 100 per cent. So old habits die hard. I will try to implement your advice. Many thanks Regards Paul
Thanks Andy. Have a particular situation...broke my ankle a week ago taking a tumble while out. Looks like 4-6weeks out. Should I restart my Aerobic base build from scratch again when I come back post recovery?
Ah really sorry to hear this! Firstly, I’ve never had a broken ankle so 💯 have no experience on a comeback on something like that… so make sure you follow physios orders when returning! But when you are able to run again consistently then if it was me, I’d definitely spend 3/4 weeks of just easy and moderate running before trying any speed work, so realistically, yes!
Well done! Spelling isn’t my strong point 😂 shortest I’ve done is 4 weeks, I can’t scientifically say that’s a good thing or not though! So I usually do 6, sometimes 8
I've heard that even a run as "short" as a 5k is mainly aerobic. Do you feel like aerobic base building is a big part of your 5k training, Andy? Ps. I know how much you love the 5k 😆
I use the maffetone method. Every week I currently do long low heart rate long runs. I'm 51 and keep it under 135 for 20 plus kms. I am curious if I threw in a fast 5km, giving it my all out effort zone 4/5 every week would this simply kill the base building?
It wouldn’t kill the base building no but a better option if you wanted to inject a bit of faster work just to start is strides and hill sprints and then just some marathon/half marathon pace intervals to get the HR up into zones 3/4 but not going above your lactate threshold
One of the biggest - and often overlooked - benefits of aerobic training is the increased capacity to process the pyruvate/lactate aerobically as a source of energy when it's produced by anaerobic glycolysis. By far the best (and most elaborate) explanation I've come across of aerobic base work, how to do it and the reason why we do it is described in the book 'The Uphill Athlete' (Steve House, Scott Johnson, Kilian Jornet). Highly recommended, also for road runners!
That’s a brilliant book recommendation than you! Exactly how the comments section needs to be used… to provide others with more useful info like this!
An easy way of controlling pace is to nose breath on your recovery/easy runs, it helps you keep below your ventilatory threshold (the point at which your breathing deepens) which aligns well with HR zone requirement for aerobic capacity work.
Another benefit of base and easy work is improving fatigue resistance through moderating IL-6 production and tolerance.
Nose breathing is a great point… I tend to go on breathing patterns but didn’t mention that, great point 👍
We really value those explosive Hill sprints. It's amazing how much benefit you can get out of less than two minutes of fast running in a 'session'.
Definitely! Couldn’t agree more!
Great explanation Andy!!! Thanks for filming this video
Thanks!
Thanx Andy. So interesting. I find it very difficult to keep to a easy run. As I kid I ran competitively and ran at County standard. When we trained it was always All or nothing, never easy. Our coach would turn in her grave if we didn't give it a 100 per cent. So old habits die hard.
I will try to implement your advice.
Many thanks
Regards Paul
Ah that’s fair enough! Sounds like you were a very high quality runner! I know what you mean, sometimes retraining old habits is hard!
Loved the explanation! Really good for people of many abilities and experiences to understand. Nice work.
Thanks!
Always good to follow your build up to a marathon Andy thanks
Thank you 🙏
After so many years i left college, at last i found out that learning Kreb's cycle doesn't went to waste
Thanks Andy. Have a particular situation...broke my ankle a week ago taking a tumble while out. Looks like 4-6weeks out. Should I restart my Aerobic base build from scratch again when I come back post recovery?
Ah really sorry to hear this! Firstly, I’ve never had a broken ankle so 💯 have no experience on a comeback on something like that… so make sure you follow physios orders when returning! But when you are able to run again consistently then if it was me, I’d definitely spend 3/4 weeks of just easy and moderate running before trying any speed work, so realistically, yes!
another good explanation video👍
Thank you Thomas 👍
Oxygen debt*
What do you think the shortest period of base building can be?
Well done! Spelling isn’t my strong point 😂 shortest I’ve done is 4 weeks, I can’t scientifically say that’s a good thing or not though! So I usually do 6, sometimes 8
I've heard that even a run as "short" as a 5k is mainly aerobic. Do you feel like aerobic base building is a big part of your 5k training, Andy? Ps. I know how much you love the 5k 😆
Even the 1500m are mostly aerobic.
Yes absolutely, as the comment below mentions as well, the 1500m too, massively important part of getting faster over that distance!
I use the maffetone method. Every week I currently do long low heart rate long runs. I'm 51 and keep it under 135 for 20 plus kms. I am curious if I threw in a fast 5km, giving it my all out effort zone 4/5 every week would this simply kill the base building?
It wouldn’t kill the base building no but a better option if you wanted to inject a bit of faster work just to start is strides and hill sprints and then just some marathon/half marathon pace intervals to get the HR up into zones 3/4 but not going above your lactate threshold
@@TheFODRunner OK. Thanks for the response.