Building a Strong Base

Building a strong base as an athlete is paramount to longevity of a season. But base-phase training is not only long slow distance runs, it should also involve working on structural strength and mobility.

The idea behind the base phase is that the lower intensity of running allows the body to adapt to the pounding of running for long periods of time. Working on speed later in the season stresses the muscles exponentially more than base phase running and stresses the body more metabolically. Increased stress can lead to increased incidence of injury through a myriad of different avenues. So working on running long and slow will slowly adapt the body and allow a safe and steady incrimental increase in mileage. At the end of the base phase often you'll be running close to your peak mileage for the year, then as mileage decreases, intensity can increase with less risk of injury.

Base phase training can (and in my opinion should) involve strength and mobility work. Mobility should be stressed all year, but especially during early season running in order to increase mobility and allow small injuries from the previous season to be relieved as well as prevent any traumatic injuries that may occur and overuse injuries in the future.

Strength work is underemphasized in the running world, in my opinion. Mastering basic weightlifting movements and practicing them, especially during the base season, can only improve running technique and help improve performance. For example, a back squat (Squatting with a barbell resting on your shoulders) not only increases muscular strength in the legs, it also increases bone density in the legs and core skeletal system. A basic back squat also reinforces mobility in the hips and ankles, strength in the upper back, abdominals, and gluteals and improves the structural integrity of the tendons and ligaments in the hips, knees and ankles. Many runners are disinterested in lifting a barbell over their heads, but a basic barbell press allows the core muscles to engage with a vertical load being placed on it (similar to running, but the load is coming from below, still on the vertical plane). The barbell press will also allow improved strength in the postural muscles and again, reinforce the density of the skeletal system being stressed.

Strength training is a great way to improve your technique by reinforcing the core muscle groups necessary to running with good form. There is no end to resources out there to finding out what you can do to become stronger, but remember safety is number one and technique is always more important than pounds lifted.

If you're interested in receiving a personalized strength training program contact Peak Performance at stone.davidj@gmail.com

Base Phase Workout:
Now that you've had a week to acclimate to running...

3k - 5k:
3-5 miles easy

5k-10k
4-7 miles easy

10k - 21k
5-9 miles easy

21k+
7-11 miles easy

Post Run for all:
40 Sit Ups
30 Push Ups
20 Pull Ups

Mobility Wod:

Don't forget to come to Dick Pond in Lisle this Thursday at 6pm for a fun run and a Peak Performance Training lecture on endurance nutrition!