HOW TO Build Your Aerobic Base - Base Building For Runners | FOD Runner
HTML-код
- Опубликовано: 5 сен 2024
- HOW TO Build Your Aerobic Base - Base Building For Runners - today I wanted to talk a little bit more about how to build an aerobic base for runners. I am approaching a time in my running calendar where I want to set aside some time to take a step back and lay the foundations for 2020. Base building for runners is a key part of the running training cycle and normally happens in the "off season" or at the start of the plan, its a way to build up the mileage easily and slowly, making sure your body is ready to adapt when you jump into those more race specific training plans. Today I cover "what is aerobic base building", "why do we do it" and then how my training is going to look over the next few weeks.
GET 4% off a Noble Pro Treadmill using code b6fodrunnernov - www.noble-pro....
Use discount code FOD10 on Xmiles to get 10% off your order - xmiles.co.uk/F...
Podcast - / user-98558442-60090098
Donate to support the channel - www.paypal.com...
Join The Strava Group - / strava
Follow Me On Strava - / strava
Follow My Facebook Page - / fodrunner
Follow Me On Facebook - / andrew.raynor.336
Follow Me on Twitter - / fodrunner
Follow Me On Instagram - / fodrunner
Email Me - fodrunner@gmail.com
#aerobicrunning #basebuilding #fodrunner
“Setting myself nicely for 2020”
Bless haha
Haha how little did we know back then!
@@daxdalton8021 yeah, no one gives a shit
😂
@@TheFODRunner oh, sorry, this wasn’t to your reply. I originally replied to someone spamming, but they deleted the comment
Yeah it’s ok I saw it and deleted their comment, was a funny reply 😂
I have recently started with zone 2 aerobic runs of 1+ hour. And it really helps a lot. Training my running 2 days a week i managed to improve my half marathon time from 2:01 to 1:54 in a period of 3-4 weeks. I run on heart rate and what i noticed is that training this way you can really easy do long distances, no pains, not tried and my speed at the same heart rate became better every run. I became about 3 minutes faster in my zone 2 runs at the 10k mark. Which in turn made my half marathon much easier. I didn't think the result would be that good in that short time. Next week i will be testing if it also improved my 5k time.
thanks, just what i needed. will change my plans for today, instead of hill repeats i'll do an easy tempo run, gonna increase my base building for a couple more weeks till i get the mileage up a bit more.
I tried 1K efforts a few weeks ago after your advice and they went good. Back to them on Monday. Took a rest after a race, and now ready to try and get a sub 23, 5K at Parkrun. I’ve been doing a lot of slower running but more distance and keeping the breathing calm, but trying to not lose the pace too much.
Awesome well done! Glad they went well 👌 it’s fun to drop 1k reps when you start to get a bit more race specific. I’m looking forward to some longer slow distance work now for the next few weeks!
Thanks, had a 90 second break and will do the same again this time and then am hoping to reduce it to 60. Once I’ve got the sub 23 I’m going to try and build for my first official half. So if you have any videos on that, it would be great. I have done two but on my own.
Niketa Cruickshank awesome that sounds like a great goal to build too! One step at a time.... no pun intended! Lots of have marathon training series on the channel yes, check out the playlists 👌
Magic thank you. Can I ask another Q? I’m looking at getting another type of running shoe but I’m not sure if 30g would make a lot of difference. Do you know?
Niketa Cruickshank I don’t tend to find 30g matters to be honest, I run in anything from 250g right up to 380g, yes you notice the difference but I have difference shoes for different things. I personally don’t worry about that much difference 🤷♂️
I’m way late watching this, but great video! Base building is where is all starts, and continues! 👊🏼
Thanks so much! Yes definitely 👌
I can almost reach in and straighten those glasses
😂😂
Let's try this next month. Not for any specific race. Just getting that base done . Nearly done with my 90day body transformation. Time to get a good base(foundation)
Thanks! That was helpfull, I was training athletic in the past (long sprints) and I always had anaerobic workouts... But now, after 3 years, I want to "cheange sides" and start training myself with some aerobic workouts! And now I even have a wach that I bought for myself for my 18th birthday! :D sorry for this comment just felt i need to type this down
That’s awesome, welcome to the aerobic side 👌😂
I'm rebuilding my base during this pandemic and have actually seen some decent progress.
That’s brilliant! A solid training block always starts off with some good base building
Enjoyed watching thanks. I like to add a workout in every week at aerobic stage - as I want to stress and build but also get faster at my base aerobic level. My training has started again as I do a few winter races.
Thanks! That sounds perfect, one workout a week will allow your body to recover well and be ready for the next workout whilst progressing 👌
All they medals are impressive I’ll be happy to earn 1
Thanks!
I am a low mileage (35-45 mpw) runner. Without any volume increase planned, I need to keep the intensity in my training or I regress. At my workload, I am rarely close to my physical or mental limit and don't need the break. For someone running higher mileage, I understand they might need to cycle their training to avoid burnout or reduce intensity to allow for volume increases.
Sounds perfect! Also, being able to run without needing a break is just going to keep up that consistency all year round and allow you to keep on building a stronger aerobic system 👌
I basically run easy 90%-95% of the time,aiming for sub3 in seville next week.
That’s amazing, wishing you the best of luck!! Please drop a comment back when you’ve raced it to let me know how you get on 👌
@@TheFODRunner will do,sub 3 might be ambitious but we will see.Just come across your channel and it looks good.+1 subscriber.
Ian5 r thank you so much 👊
I want to start running but I’m clueless as to where I should start. Do you have any tips that could possibly help me out? I’m not running for races, but I’m running for myself, because I want to become fit and in shape.
I am trying to figure routine that reduces injuries,so doing cycling endurance say 35/40 miles .and 20 miles (at moment)cardio,and then 3 “sessions”running ,will be swimming when possible ,also doing some kettle bell stuff ,it has made training more enjoyable
That’s such a good routine with a great variety of sports, sounds absolutely perfect!
Cheers one major thing is u enjoy it ,cycling and swimming is just fantastic fun,it’s a no brainier to mix it up a bit take the routine out ,take stress of your body
I’m a sophomore in HS runner, with no indoor track I’ve been base training since December. Worked up to 40-50 miles a week but no plan, just mileage runs every day. I was now told I should do 2 workouts a week, being a long run and medium-long run (10-11 miles and 7-8 respectively) at the faster end of my easy pace (being low 7:00 pace) and 4-5 other runs in between, each at an easy pace (anywhere from 7:00-8:00) a week. Started yesterday, I did the 8 mile run at 6:54 and I felt refreshed/relaxed after. Is this a good plan for the next coming weeks until track starts? (Sorry for the long comment lol)
Yeah sounds perfect, pushing it a bit on some runs to get down to steady pace will do you the world of good and starting to throw in the odd tempo run here and there will get you even more ready if you’ve been base building that long!
Hey great video! I have a question about base training..
If I'm maintaining aerobic base training for an upcoming 21km then go play a game of hockey or do sprints or anything where HR goes right up.. Will that undo any of my aerobic base work? TIA Help on this would be much appreciated. Cheers
if only we knew what 2020 had in store for us!
Haha I know! Madness
Well done! Thanks for sharing!
Could this be possible on a bike? Just thinking of shin splits getting worse with more consistent running
I think a lot of runners can mimic what they do on a bike, it’s just harder to hit the top end zones as the HR doesn’t go up as high! If you’ve been following Ben parkes on RUclips you’ll of seen he’s been doing loads of biking to maintain his fitness 👌
Andy have you tried MAF training. I'm giving this a go for 4 months. 6 weeks in at mo. Floris Gierman channel is very interesting re MAF training
I haven’t mate no, I know lots about it and I watch Floris channel, it’s super! I’m intrigued about it for sure but I’ll be throwing in some tempo work here and there so it’ll be about 90/95% MAF for me with some other elements sprinkled in!
@@TheFODRunner marvellous. I've running around 80km a week now at only MAF. Its nice to run easy and not feel fatigued or tired. It is slow at mo (6:00 per km) but improved from 6:30 6 weeks ago. So lets see after a few months.
@@namits3775 Wow thats great improvements after just 6 weeks! Keep me posted on your improvements over the coming weeks please, I would be very interested to hear them!
NamitsGames I gave up ,it was just frustrating
Thanks for the video! I need to build my aerobic base cause I want to do track and field next year
Awesome thanks for watching! Now is the perfect time 👌
I've found it to be useful, but I do find easy runs rather boring in comparison to the speedier stuff - its difficult to be self controlled with things like parkruns in that time where everyone else is bombing it!
Today for me at my race (video out tomorrow) how much bass building has helped before jumping into the speedwork in January.... there have been times where I’ve had to restrain myself as you say 😂
Hi mate, great video 👍🏻 thank you 🙏🏻
Is building a running base important for preventing injuries too? I came into running several years ago and kinda went straight in to doing 10k's, halfs and 20 milers, I would hit the gas pedal and tpushbhard on most runs... This was ok for about a year but over the last year I seem to be constantly injured, it has just dawned on me that I never actually built a base I just kinda ran to my fitness level (I do lots of boxing and Muay Thai and am very fit) but I think I may have done damage because I'm fit enough to run these kind of runs but I'm thinking that maybe my body was not strong enough to take that much so quickly 🤷 could that possibly be why I'm now really struggling with constant injuries? Thanks you mate, I would appreciate any advice 😊 new sub by the way 😁
Hey! Awesome thanks for watching! Building a base a important for the start of most training blocks to be honest, always good to set aside 4/6 weeks at least twice a year before you get deep into more specific training where you can just focus on building easy and steady mileage whilst reducing injury risk if adding in speed work for sure 👌
@@TheFODRunner Thanks fir the reply mate 😊 and so quickly to 👌🏻👍🏻
Yeah I think I have done a fair bit of damage in that first year I started to run... I had always ran as part of my boxing training but it was only a couple of miles maybe twice a week and was very slow paced. I dislocated my shoulder which meant I couldn't box for a while and not wanting to lose my fitness I decided to up the ante on running until my shoulder healed. That's when I think I done to much to soon and to often!
Thanks again mate, appreciate you 😊👌🏻👍🏻
I'm training for a marathon I've been doing it all wrong Already built upto 11k but exhausted bc I have no base. Gonna reverse it and keep most of my runs in zone 2 for couple monthes
Sounds like a sensible idea, don’t want to be exhausted already! Keep it up 👌
@@TheFODRunner Thanks. Had no idea I would find running so enjoyable. Could you recommend as a beginner, how long should I stick with aerobic base running, can I include faster or is it best to stay slow for monthe at least? Nice video BTW
It’s a great sport! I think easy and moderate running are great for the first month, then before you go into any big speed work it might be a good idea to just start putting some strides on the end of some easy runs.... after a month or so then starting to put in one good workout a week and combination of everything you’re doing will be perfect
Sir in 3:2 breathing how to both inhale and exhale through nose ya mouth plz sir tell me I don't understand 😓
For every 3 steps you take one breath in and then the next 3 steps you breath out. So like this:
Take a long Breath in over 3 steps
Exhale over the next 3 steps
And repeat!
I’ve got to a full two years back in your videos 😂😂 can I ask if you still stick to these principles or if you’ve refined/changed anything? Cheers!!
Ah nice! No these aerobic base principles I do still stick too… I just haven’t done a block like this in a while!
@@TheFODRunner I need to do it from December onwards!
How do you know how much base building you need. I’d like to run faster. I’m running a marathon in November and I have been running for 2 years. I did a lot of triathlon work last year so my running frequency has gone down to make time for swim and biking.
If you’ve got a good marathon plan in place ready for November, then perhaps just do 4/6 weeks before starting the plan, that should be fine and get your body ready for the marathon work!
@@TheFODRunner thank you!
GoPro 8 is looking great! 👍
It’s super mate, absolutely loving it!
Ive been doing some slow runs as advised, but my Garmin training status is unproductive as my VO2Max is going backwards due to the slow aerobic runs? Really discouraging.
Yeah it will go down because you’re not working your top end vo2 max zone... when you start incorporating speed again you’ll notice it slowly start to creep back up!
because your volume is not enough, with good volume even at slow runs vo2max is going up. Simple formula: 60 hours of running is equal 1 VDOT point increase. But for desired VDOT you should keep weekly average some running hours as well in order to hold the VDOT, another simple formula: 5 hours weekly average of run of any kind of intensity is equal VDOT=60, 6-62, 7-64, 8-66, 9-68, 10-70, 12-72, 13-74, 14-76, 15-78, 16-80 and so on. This is only base, but in order to run fast and long, once you built required base you should continue training "specific" as well.
Good stuff Andy!
Thanks mate!
Hi Andy, I’m an inexperienced runner following a 10k training plan currently. First time ever using a training plan, hoping to build up to then do a half marathon training plan ready for an October half. My easy runs are run at
Hey! Thank you for subscribing! So I don’t use HR but all my base building recently would of been zone 1/2... bar the hill work and I did my long runs in approx zone 3! I did a video recently talking about my 6 week block... it’s not very exciting / cinematic but I try to cover everything I did 👉 ruclips.net/video/7fyhrRnwsJQ/видео.html
@@TheFODRunner Brilliant, thanks for the info Andy, I'll give it a watch!
Awesome video!
Thank you so much!
What are some apps I can connect with a heart rate monitor, which can help me stay in a specific zone?
Strava is my go to app if my watch isn’t working, you can pair your Hr monitor to that 👌
polar beat, sports tracker
Very nice video, lots of interesting info
Thank you!
Thank you, that was useful. Can you please straighten yer glasses, they're a bit crooked :)
Haha I’ll make sure I do that next time!
Sir plz tell me in aerobic training we can breathe with our nose?
Yes 👌
@@TheFODRunner inhale and exhale both through nose ya inhale through nose and exhale through mouth ? Sir
@@aryansharma643 yes that would be a very easy pace 👌
Are base building is always "easy" should I add some speed workouts when I train for base?
Base building is pretty much all easy except for a few strides/surges at the end of easy running and also some small hill workouts like 10 x 1 minute up and down a hill
I have a question good sir. So I’m wanting to go into the marines I need to be able to run 3 miles in 28 minutes currently can do it in 30 minutes at a easy running pace my current mile time is 7:30 at a good pace not a easy pace but my goal is to be able to run the whole 3 miles at my 7:30 minute mile pace I currently run 6 days a week I was thinking doing a easy run 3 days out of the week for the distance and the other 3 doing my 7 minute miles and trying to go for farther that’s what I think I’m gonna start doing next week but do h think that would work? Or should I try something different u think? Pretty still a newbie at running just trying to learn I have learned a lot tho over my 4 months of running so far thank u hope u can reply I would much appreciate it ❤
I think 4 runs easy pace then the other 2 runs do some speed work in there, an interval run on one day and a tempo run in the other day!
@@TheFODRunner ok thank u so much ☺️
@@TheFODRunner hey I also have one more question so after I do the easy runs for a couple weeks when should I run my mile or 1.5 up ? Like once a week also ? My plan is to do Monday through Thursday easy runs for at least 2 miles or over however I’m feeling and then Friday do some interval training like sprinting the straight s and walking or light jog the curves and then Saturday do a mile at a good running pace or should I only do the mile at a good pace like once a month?
Also on all the easy runs how far should I go ? 3? Or over ?
Do the mile at a fast pace once a week. But mix it up, do 4 x 400m, 2 x 800m then 1 x mile to make it different each week
I am trying maf maybe 12/14 miles ,8 miles ,4/6 miles for 3 days then 30 or so cycling day 4 ,then cycling faster day 5 ,any advice?
That’s awesome, sounds like if you’re sticking to MAF training you’re building a solid base!! Keep it up!
Any suggestions for training plan I mentioned,is it ok
Big Flat if you’re looking just to build a base then any easier running MAF heart rate is good! If you want to build in speedwork at some point then yes a plan would be good. I don’t use plans that often but I know there are loads out there for people to use 👌 you looking for anything specific?
The idea is to run a marathon under 4 hrs when 60 ,am 52 at present ,can nearly do 4:27 hr ,on treadmill ,I guess just a gradual increase in my running ,been fairly consistent last few years ,but trying maf as I keep getting injuries and literally the exact day I think I am getting better ,it never fail s
Big Flat if MAF is working well then that’s good. Regarding marathon training plans I don’t have experience in MAF training over that distance but I do know sage canaday and Ben Parkes on RUclips have plans.... free ones I know of that you can go google is “runners world”, I’ve heard lots of people use the runners world marathon plans 👌
Is base training still useful for non-competitive running?
100% yes, it’s beneficial for any runner as it builds your aerobic base, strength, overall fitness and conditioning and helps to build injury prevention as you’re logging the miles without much intensity
perfect, thank you!!
Man, I would tell you absolutely MUST use and a lot.
Do you have base training plan?
I don’t sadly no, I just run 5 days a week during base phase, 3 days easy, one hill run and one steady long run!
Have a watch of this one ruclips.net/video/7fyhrRnwsJQ/видео.html
I didn't understand any of that. Can you explain again?
Run slow for the majority of the time and sprinkle in some tempo / fartlek work here and there, lay off the faster race specific speedwork and gently build up your mileage 👌
The FOD Runner nicely explained ! great summary
Sam Chu thank you!
You take WAY too long to get to the point. "How tos" should be bullet points right from the start of the video till the end. This video didn't need to be more than 3 minutes long.
Thanks for your feedback 👌
I actually thought the video was very informative.
Thank you 🙏
Don't want to look skinny, get injured often, and die young? Then don't do endurance exercise!
Die young? Only in mountaineering and the like.
You’ll actually live longer than most people
So boring
Thank you 🙏