Base training, in simple terms, is the basic work that you do before doing the more complicated workouts in your training cycle. It’s the phase of training where patience is required, and you put in a lot of slow miles. Most of the athletes start their training year with a base-building period. For most elite runners, it’s the period from November to January. 

There are many physical benefits of base training. Plus, this period gives athletes a chance to correct their form and work on injuries. Base training should be a staple for every running program. According to coach Andrew Simmons ” Shaky foundations don’t produce solid future structures.” Like the foundation of a house determines how strong the building is, the amount of time spent on base training determines the outcome of an athlete’s season and performance. 

A Bit of History-

Before 1960, athletes repeatedly did interval training, day in day out. In the 1960’s Olympic games, New Zealand athletes won medals in many track and field competitions, and most of them were trained by the coach, Arthur Lydiard. Lydiard believed that building an aerobic base by training at lower intensities would allow athletes to get stronger during the main training phase and peak on time for their competitions. According to Lydiard’s pyramid, the bigger the base, the higher the athlete’s peak. 

Building the Aerobic Capacity-

You might have heard that the reason to build the base is to build aerobic capacity. Most of the new runners, when they first start out, want to run fast, period. So, they train vigorously every day. Soon, they overtrain or get injured. If that isn’t the outcome, they reach their goals in the first season and plateau for the rest of the year. Does that sound familiar?

Science Behind Base Building- 

Building the aerobic capacity lets the athletes efficiently buffer low levels of lactate. According to LiveScience, lactate is a chemical byproduct of anaerobic respiration, the process by which cells produce energy without oxygen (1). Increased lactate, due to anaerobic energy production, in your bloodstream leads to acidic blood with pH levels below 7 (2). Lowering of blood pH produces multiple symptoms associated with fatigue such as muscle burning and reduced work capacity.Base building prepares the body’s lactate buffering engine to keep the blood pH levels stable. Base training also builds capillaries that transport oxygen and allow efficient glycogen storage. Metabolically, your body becomes better at using fatty acids and spares the glycogen stores. 

Proper base building is essential. Without a proper base it isn’t possible to reap all these benefits of base training. Most of the athlete’s base training should be in the endurance zone or ZONE-2. You can calculate your endurance zone by plugging the heart rate numbers in a maximum heart rate formula. Endurance zone is 70% – 80% of your Max Heart Rate. You can visit omni calculator to calculate the numbers for you. The larger the base you build in this zone, the better your training will be for the rest of the year.

Arthur Lydiard, the father of base training, has presented many base training plans depending on athletes’ training age in his book Running to The Top. An example training plan form his book for a new runner is below. This plan can be progressed by increasing the running time. For injury-prone athletes alternate days can be cross training days. The critical thing to remember is to keep most of these miles at endurance or aerobic pace.

Monday 15-30 minutes

Tuesday 30 – 60 minutes

Wednesday 15-45 minutes

Thursday 30-45 minutes

Friday OFF

Saturday 15-45 minutes

Sunday 30-60 minutes

Why is Moderate Intensity the Enemy?

Most runners spend most of their training time in ZONE-3 or threshold zone. That’s where the athletes get stuck. This zone is called Zone-X by running coach and author of 80/20 running, Matt Fitzgerald. This is the zone where the body produces high levels of lactate, and the heart rate zone is neither recovery nor threshold. You probably feel-good pushing hard on every run, but it doesn’t improve your performance. So, steer clear of this zone during the base building period. This zone has its place in training for tempo runs after a strong base is built. 

To train well for your races, you must start with a solid fitness base. Put in the time now to build your base, and it will pay off later in a huge amount.

References

1-https://www.livescience.com/lactic-acid.html

2- https://doi.org/10.1152/ajpregu.00114.2004

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Here are five rules of nutrition when in marathon training mode!

Eat for your metabolic needs- Running is a high-calorie-burning exercise. On a typical long run, runners can burn up to 100 calories a mile. If these calories aren’t replaced, the runner will be in a calorie deficit. A runner in a calorie deficit will begin to break down muscle to compensate, which is bad news. The primary fuel for marathon runners is carbohydrate. According to research, athletes should consume 3.0 – 4.5g per pound of bodyweight of carbs, 0.7 – 1.0g of protein, and 0.5g of fat on training days.

Nutrient Timing- Nutrient timing is vital for training. Pre-run and post-run nutrition can enhance performance. Eat an easily digested carb with some protein-like bagel with peanut butter or banana approximately 30 to 40 minutes before a run. After the training session, replenish your body’s carbohydrate and protein stores with a protein smoothie within 30 minutes. The post-workout window is critical because that’s when your body is most responsive to nutrients.

Hydrate- Hydration is key to avoiding muscle cramps and fatigue. Body temperature rises while running, and hydration regulates body temperature. Knowing your sweat rate will help you understand your hydration needs. A good way to gauge sweat rate is to weigh yourself before and after long runs. Weight lost while running is the water weight that needs to be replaced during and after the run. As a rule of thumb, try to take two to three sips of water every 15-20 mins during a run.

Practice Fueling- Fueling during the race determines the race performance as much as weeks long training. To dial in race nutrition, practice, practice, and practice. Find what your body can digest without any issue and stick to those foods. Long runs are perfect for simulating race conditions and practicing nutrition. Pro tip – first, try using the gels, electrolyte drinks, and food items that will be available on the course. If they don’t suit your gut, then experiment with other options. According to research, 30gms – 60gms of carbohydrates consumption per hour is recommended during a race.

Race Day Nutrition – In the weeks leading to the race, you want to increase the carbohydrate intake. Yes, carb loading isn’t a myth. The increased carb intake will fill up your glycogen stores. Race day is not for trying something new! It’s best to leave experimentation to training runs at least four to six weeks out from race day. Eat a familiar carbohydrate-heavy breakfast two hours before your start time. Focus on hydration and fueling during the race. Try to drink water every 10-15 minutes and take carbs every 30 – 40 minutes. With a solid and tried race-day nutrition plan, you will be propelling forward during the race.

Marathon training nutrition doesn’t have to be difficult, but it is a critical component of training. Following a nutritious eating plan during the training period and practicing sound nutrition for race day will help you cross the finish line in your goal time.

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Competing in a marathon is a significant accomplishment. It is hard on your body, and physiologically your body goes through many changes. Training for a Marathon for months and building the distance and strength takes a toll on your body and mind. Recovering from a marathon which is part of the training plan, is often neglected by the runners.

Sleeping it off won’t make the post-marathon recovery. Rest is a big component of healing, but there are many other things involved. Improper recovery from your Marathon increases injury risk and increases the total marathon recovery time.

What happens to your body during the Marathon?

Marathons are tough on the body. Every physiological system is pushed to its limits during the Marathon. Some of the systems that undergo stress and damage are mentioned below-

Skeletal Muscle- Marathon running induces inflammation and muscle fiber damage, lasting up to two weeks post-marathon.

Cellular Damage- There is an increased production of creatinine kinase (CK) – a marker that indicates damage to skeletal and myocardial tissue. According to a research study, the CK levels can stay high in blood for more than seven days post-marathon.

Immune System- Immune system is compromised post-marathon. You are more susceptible to catching flu and cold after Marathon.

Here are a few strategies that I have found to help with the recovery process after Marathon completion. 

Keep Walking

Keep walking post-marathon. I know your body will tell you to stop, but that isn’t the best way to recover from Marathon running. By walking, the heart drop is gradual, and the circulation slowly gets back to normal levels. 

Eat and Drink

Eat a carb snack like a banana right after finishing Marathon. Within 30 minutes of finishing the Marathon, drink a protein shake with 30 – 40 grams of protein. Protein is king when it comes to recovery. You might not feel like drinking it, but your body will thank you for it later. You can consume a big meal later for post-marathon celebration.

Ice and Compress

Ice your sore legs and put those compression stockings on.

Stretch

Practice some gentle yoga or stretches for five to ten minutes. My favorite pose is hanging my legs up the wall. It works wonders if practiced before you hit the bed.

Roll and Massage

The following day get your foam roller and roll with it. You can also schedule a relaxation massage after 24 hours. Just make sure the massage is super gentle. A light massage will help loosen your muscles. 

Take a Break

Give yourself a break from running for a week. You can do light walking, stretching, and yoga in the first week. Take the week to celebrate your achievement and show gratitude to your body for pushing through the race.

After the Marathon, your legs are full of muscles damaged and have millions of micro-tears damaged on the cellar level. These steps will help you recover and get back to running efficiently without the risk of injury.

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Whether you are tackling your first 5K, upgraded to an 8K or are running a marathon, racing isn’t difficult if you are prepared for it. There’s no need to be stressed out, after all, racing is fun.

Here are some important steps to practice before the race and during your training to prepare for your next race.

Make Sleep a Priority – It’s important to log proper amount of sleep for your recovery and to be ready to race. Try to get at least seven to eight hours of sleep each night during your training. Research shows even sleep lag can impede your athletic performance. Try to be well rested as the race day approaches.

Practice and Plan- Practice makes you perfect. Running several times, a week during the training is going to get you ready for race day. Working with a coach or using a training plan is good idea.

Know the Racecourse- Familiarize yourself with the racecourse ahead of time. If you are local, it’s a good idea to run the route or drive or bike on it. If you are going to be traveling to the race, see the racecourse map. Outline the hills and the flats. Know when you are going to push and when you are going to backoff. Outline the fueling stations and where and how often would you like to stop. Determine your fueling strategy ahead of time. Would you like to take energy gels and how often?

Set a Goal and a Backup Goal- We all have a goal pace set for our races. I know many people achieve their goals. Keep in mind, things happen on race day that are out of our control. Things like weather, your stomach, cramps, and the list can go on and on. Keep a backup goal in case things don’t go your way on race day. Just finishing is a great goal to have too.

Hydrate Before and During the Race- Dehydration will not only make you feel sick you, but it will also hamper your performance. It’s good to practice hydrating before, during and after long runs. Practice will make you perfect.

Eat Familiar Meals- Practice what you eat the night before the long runs during your training. Try to stick with those foods for race day as well. If you are traveling and will be eating out, stick with simple foods like bowl of rice with chicken or noodles with chicken and boiled egg. Don’t go out trying sushi and steak the night before the race.

Get Ready the Night Before- Lay out your gear the night before. Make sure you have everything you need including your bib and you know where and how to pin it. Remember body glide for long races and shoes that you have ran with. It’s best not to try anything new on race day.

Stay Upbeat and Positive- Maintain a positive attitude and upbeat mode before and throughout your race. The last half of most long-distance races requires mental strength. Keeping a positive attitude will help you achieve your goal pace and enjoy the race.

Arrive Early- Plan to arrive at the race well before the start. This way you will have time to use the bathroom, and warm-up. Your first sprint shouldn’t be to the starting line.

Start Out Slow- You don’t need to win the race in the first mile. What you knew that? Start out slow and pace yourself out. Trust your training and have confidence that you will do well. Leave some energy stores for the final sprint.

Relax and Enjoy the Run- Yes, it’s true! Runners are competitive and Type-A people.  What can I say? We sometimes get carried away with our goals and where we want to place. Focus on the fact that races are positive community events. Try to keep yourself calm and relaxed by following a pre-run calming routine like breathing mindfully, stretching, and maybe listening to your favorite music.

After spending weeks training for your first race, you don’t want the last-minute stress to keep you from performing well at the race. To ensure your race day goes effortlessly try practicing these tips before race and during the training. These steps will ensure that you are prepared for what’s to come on race day.

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This is the fourth blog of the Exploring the Wonder of Breath blog series. In previuos blogs we discussed the science behind breathing and the benefits of breathing. Today we will discuss how breathing can a vital performance enhancement tool.

Close your eyes and notice your breath for a few seconds. How is your breathing? Deep, shallow, or somewhere in between. Now slow down your breathing for the subsequent few breath cycles and be aware of how you feel.

The way we breathe has a massive impact on sports performance. Whether you are a recreational athlete or an elite athlete, your breath can play a huge role in your performance if you want to perform at your top game.

It’s also essential for coaches and athletic trainers to know that breathing exercises are valuable for athlete’s performance. Breathing deficiencies are more common than most coaches realize. Coaches give workouts to improve cardiovascular fitness, muscular strength and endurance, and flexibility of their athletes. But many coaches have forgotten the role breath can play for their athletes’ performance.

Research has suggested that a proper running rhythm with breath – the coordination between breathing and strides – helps improve exercise efficiency and postpone fatigue. A study published in the European Journal of Applied Physiology and Occupational Physiology in 1995 found that at anaerobic intensities, the degree of coordination between running and breathing rhythms is high in endurance-trained athletes. The degree of stride coordination increased with the increasing regularity of breathing. This study was conducted on ten triathletes, six sprinters, and ten subjects not trained in running (controls) to assess the effects of training history. Another study performed at the University of Portsmouth in 2011, which observed 12 runners over six weeks, found that athletes who included breathing exercises as part of their training improved their times by 5-12 %.

For the elite cyclist, Greg LeMond, breathing was the way to get faster. Greg LeMond was the first American to win Tour de France in 1989. Greg LeMond built his breathing capacity by employing belly breathing and using his diaphragm to efficiently draw maximum oxygen.

There are two significant energy-providing systems in the body: aerobic and anaerobic. Endurance athletes primarily rely on aerobic energy. Aerobic energy is derived from mitochondrial cells, which aid in oxygen exchange. Anaerobic power comes from glucose provided by the food metabolism. Both means of energy are essential, but our bodies mostly use aerobic energy. The amount of air we intake in comparison to food supports this fact. On average, human adults consume 4 pounds of food, 5 pounds of water, and 30 pounds of air.

When an elite cyclist like LeMond is riding in Tour de France or even when you are running a 5K, the breathing pump moves faster and more often. During exercise, the body’s demand for oxygen increases, and so does the breathing volume. As the intensity of exercise increases, the respiratory muscles have to contract more forcefully at a rapid rate to keep up with the body’s increased metabolic demands. The key to performance enhancement breathing is to slow down the breathing rate and take fuller breaths from the nose. When the exhale is emphasized with our diaphragms, it not only clears out a lot of Carbon dioxide but leaves space in the diaphragm for the next oxygen intake. The trick is to employ the full capacity of your diaphragm for more efficient oxygen intake. In the same way that a stronger heart can push out more blood with each pump, a more muscular diaphragm translates to a slower breathing rate and get more oxygen to your muscles.

When we are taking shallow breaths, we not only tax our thoracic pumping system, but we engage only 10 percent of the diaphragm’s capacity. Shallow breathing can have many causes, like posture, stress, anxiety, and physical restriction. Shallow breathing results in creating a physiological stress response which leads to more problems like poor posture and sports performance.

A good place to start is to try focusing on breathing through your nose. Breath for about 5 seconds and exhale for the same amount of time. Doing this exercise while running or riding will develop a better breathing pattern. Supplementing with mouth breathing, as needed, when you first start practicing deeper breathing is essential. Soon you will be able to have a continuous nose breathing streak. Deep breathing during exercise can increase lung power and can improve an athlete’s efficiency by up to 10%. For a runner, running an hour race, that translates to shaving off 4 to 6 minutes off their race timing. Now that’s an improvement I will take for all my races.

Breathing during sports events not only helps you a more efficient athlete, it improves focus as well. Plus, practicing deep breathing before an event will reduce anxiety and insomnia, giving you an edge on race day. Try to practice deep breathing every day while working out or just throughout the day.

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