Greer, SC · Running · Soggy Sock
The Soggy Sock: Top 3 Things That Make Up Your Base
By Dr. Christina Schultz: the three components every endurance athlete needs to build a solid training base.
Written by Dr. Christina Schultz
The base of your fitness is arguably the most important component of your training cycle. But what does that mean? It should give you the tools you need for a successful training cycle ahead.
Here are my top three components for developing a base of fitness for the endurance athlete.
1. Aerobic base
The aerobic base may be the most important of the three for an endurance athlete. Before you begin to sprinkle in harder efforts, you’re already predetermining how well you can recover and how long you can sustain those intensities without fatiguing out. This category includes plenty of good old long, slow distance.
2. Strength training
Strength training plays a crucial role in keeping your body sharp. It can prepare you for changes in terrain, ward off injury, and prepare your neurological system for the speed work to come. It doesn’t need to be complex, but it does need to be consistent, and challenging.
3. Longer tempo intervals
Longer tempo intervals probably rank third on this list, not because they’re less important, but because they blend into your build as well. Longer, slower tempos, more pick-ups than anything, are still an important part of the base, preparing you for changes in pace and introducing higher levels of lactate to your body.
About the author: Dr. Christina Schultz
Dr. Christina Schultz graduated with a degree in exercise science from Florida Atlantic University, where she was a captain for the cross country and track teams. She went on to earn a Doctorate in Physical Therapy from the University of St. Augustine, where she also served as a head high school cross country coach and distance track coach. During this time, she became a certified strength and conditioning specialist to enhance her ability to treat athletes and improve their performance.
Christina moved from Jacksonville, FL to Greer, SC with her dog Rosie to help keep the community active. She continues to run in her spare time and enjoys exploring the city and hiking.
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