What is Base Building?
For a new runner or a runner returning from injury base building is the period where you put together a consistent weekly plan, developing endurance, strength, and distance to get you in shape for the start of your first (or return) training cycle.
For experienced runners between races, it’s a chance to rest, recover, and prepare for next training cycle. It is the time to evaluate your last training cycle and race, address muscle injuries or imbalances, improve your mobility and endurance, and strength. Good preparation will provide a “leg up” when race specific training begins, helping improve performance at your goal race
For all running types base building should incorporate a mix of easy paced running, strength training, and cross training. This is not a time for race pace runs or intense track workouts.
After taking a few days (this will vary between runners, depending on the length of the last race and fitness level) off (i.e. no running, cross training or going to the gym, rather sleeping, eating it well and taking it easy) resume a modified schedule consisting of running, cross training and strength training, and rest.
Running and Recovery
Between training cycles volume and intensity of running should be reduced by 40-50%, through a combination of decreased distance and fewer days running per week. I personally limit running to 3-4 days a week, with weekday outings being 30-45 minutes in length. Weekend long runs start at 8 miles, increasing to 10 or 12 depending on the week 1 mileage of my next race specific training cycle. Being an older runner my post-race focus is on recovery, with a lot of self myofascial release (foam rolling) and stretching (active prior to exercise and static after exercise).
I’m a gear/data nerd, but when running during base building set my Garmin, only to record the time, my attention being on my form and how things feel and change as I run. With a gradual increase in time /distance and intensity aerobic endurance increases in readiness for the higher intensity workouts of the next race specific training cycle.
Having said this, base building should involve a small amount of harder running to provide variety and improve performance. This harder running can be in the form of, for example, Fartleks, short hills or sub maximal pace surges.
Cross Training and Strength Training
The training for a longer distance race can get monotonous by the time you get to the few weeks before the race. The period between training cycles is a great time to introduce variety in the form of running related cross training that mimic running form, such as cycling, elliptical, stair climber, or swimming. Other supplemental activities like yoga, plyometrics, cross-fit, and circuit training also help improve cardiorespiratory fitness, flexibility, balance, and muscle strength
This is also a good time to work on running specific weight and body weight based strength training including core, hips and glutes, focusing on areas that were an issue during the last training cycle, as well as strengthening muscles and improving flexibility and balance in order to prevent injury during the upcoming training cycle. Build a list of resources (physical therapist, massage therapist, personal trainer) and use them. They will point out things you can’t see.
Rest
This is the most important, and hardest part of base building. Most of us know that feeling when we cross the finish line of a goal race and immediately are thinking of what to sign up for next. But … you need time to rest, for your body to recover from both the physical toll of the race, and the stress of early mornings/lack of sleep, high mileage weeks. This is the time to kick back, sleep in, watch television, eat good food, and savor your accomplishments.