Best Running Tips :: Base Running Drills

Base Running Drills : The Foundation of Your Running

Unless you are a sprinter, base running drills should be the core of your running program.

Base running is literally the foundation of your running, your base.
Compare it with a house :
without a strong foundation, the walls will start to crumble sooner or later until, eventually, the house breaks down.
If your running speed does not have a strong underlying foundation, it will not take long before you are out of breath and eventually, have to slow down or stop.

That's why you will read in every running book, on every running website and forum advice like :

"First build up your base"

"Base first, speed second"

"If anything, do your base running"

"The first four years of your running life, only build your base"

Etc.

What is Base Running ?

Base running is running slower than tempo speed. You are not or hardly building up any lactic acid in your running muscles.
It's all about running easy, the pace at which you'd be able to have a conversation, or even slower running. It's almost completely aerobic running.

Why exactly should I do base running ?

Well, with every heart beat your heart pumps blood through your body. This blood contains oxygen, which is necessary for the muscles to function.
When you are base running you train your heart, so that it will pump more blood through your body with every beat.

So, more exercise = stronger heart = more blood through your body = more oxygen delivered to your muscles

And, as science found out, the great thing about base running drills is that they will do many good things for the running muscles as well.
Easy, slow enough running helps your muscles to :

increase the number of units which can process oxygen

learn burn fat more efficiently

receive and process oxygen better

deal better with lactic acid

So, basically :
Base running = good for you !

Different Base Running Drills

Base Running Drill #1 : Long Slow Run
I, like most runners, do a weekly long slow run on the weekends. Depending on where I am at in my running program this is a run in between 90 minutes and roughly three hours.
Speed is markedly lower than easy running. If you go by heart beat, you'd be running in Zone 1, about 50 beats lower than your maximum heart rate.

Base Running Drill #2 : Easy Running
This is the pace at which you could maintain a conversation. In heart rate monitor training you'd be going at about 40 beast lower than maximum heart rate.

Base Running Drill #3 : Recovery Running
When your legs are tired from a hard workout the previous day, or earlier that day, it is good to still go out and log some miles. Running a bit has been proven to help against muscle soreness and you add another few miles to your weekly total. Speed is far less important than just going out there and put yourself through a few slow miles.

Base Running Drill #4 : Steady State Running
Funnily enough you don't see many running websites or running books nowadays which mention steady state running. It is a pace in between easy and tempo running. About 35 heart beats slower than your maximum heart rate. Close to half marathon pace for many runners.
I strongly believe that as a runner you should try to cover all running speeds in your training. Each speed delivers its' own benefits. Steady state running should be part of your running program.

I hope this explanation about base running has made it clear to you why base running is so important and how you do your base running drills.

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