The Soggy Sock: Top 3 Things That Make Up Your Base

Greenville SC run coaching analysis Apr13th 2023
Written by 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 that you need for a successful training cycle ahead.

Here are my top 3 components for developing a base of fitness for the endurance athlete.

1. Aerobic Base

The aerobic base may even be the most important of these three as an endurance athlete. Before you begin to sprinkle in harder efforts, you are already predetermining how well you can recover and how long you can sustain these intensities without fatiguing out. This category includes some good ole’ Long Slow Distances.

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 but not because they are not important, but more because they blend into your build as well. However, I still consider longer slower tempos (more pick-ups than anything) an important part of the base as you are preparing yourself for changes in pace and introducing higher levels of lactate to your body.

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About the Author: Christina Schultz

Christina Schultz graduated with a degree in exercise science from Florida Atlantic University. She was a captain for the cross country and track teams at the University. She went on to earn a Doctorate in Physical Therapy from the University of St. Augustine. While at St. Augustine, she was a head high school cross country coach and distance track coach at a local high school. During this time she became a certified strength and conditioning specialist in order to enhance her abilities to treat athletes and improve their performance.

Christina moved from Jacksonville, FL to Greenville, SC with her dog Rosie to help keep our community active. She continues to run in her spare time and is enjoying exploring the city and hiking.

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