It’s dark, you can see your breath, you know it’s going to take a few miles to feel your toes and none of it is doing much to get out from under the covers to run. Running in cold weather can be either the best or worst thing that can happen to a runner’s training! Especially, when it’s prime time to run base building.
There’s nothing wrong with running in the off-season, but it’s about how you use that off-season.
Do you need some big recovery time or do you need to focus on building a more injury-proof body? Working on improving your running form? Doing some things we all overlook like hip strength?
Winter is an important base training period For anyone looking to crush a race PR in the spring or summer.
This is when you begin what running coaches call “maintenance mode” or “base training.”
Specifically, if you’re asking when I should start training for a spring marathon… the answer is now.
This seemingly simple part of training can be more important than any speed workout you do, because it prepares you to avoid injury and run strong!
This is another in the Road to APR series. It’s time to tackle that age-old question of when to run and when to call in sick and for how long on your training plan.
What is base training?
For beginner runners, it’s time to first plan a consistent weekly schedule and figure out how to progress from running: moving to a more consistent run or just finding a groove.
Meanwhile, for long-time runners, it’s a chance to get back to basics and address many of the issues, from poor form to lack of strength training, that may be holding them back from those big PRs. preventing you from killing That’s why it can be considered as either a plan to start or just to maintain, while you’re going through the holiday frenzy.
When should the construction of the base begin?
As for when you should start base training, I consider it year-round.
If you have a specific race in mind, commit to it at least 6-8 weeks in advance. But otherwise, look at base building as the perfect maintenance plan between races.
Which is to say that I’m often in base building mode for half the year! Which means I’m still running and training a lot, but without race-specific workouts.
How tall should the base building be?
duration: 6-8 weeks
May be longer if your target race isn’t until summer, but this is the minimum time frame for a solid spring run to ensure you have the necessary endurance and strength to avoid injury. Muscle strength.
You’ll find that this plan is much more than a bunch of miles. The goal is to build a well-rounded body, so that when you enter intense training and have little time or energy for other parts, your body is ready to handle it.
Why your winter training is so important to PR in spring #runchat Click to tweet.
Running Maintenance Plan Goals
Why are we even talking about it? Can’t you run like normal?
Of course you can, but a good maintenance plan will set you up for a great and healthy year of running! Also, many of you come to me saying that cold weather running throws off your regular training because you can’t predict it.
One of the biggest things we want to achieve when building a base is a more efficient aerobic system. This means your heart won’t have to work harder beyond a set pace and you’ll be ready when you start to increase speed or hills without overtaxing your body.
This is a major benefit of the low heart rate training that I often advocate.
What You Should Expect After a Few Months of Base Building Exercise
• Flexibility in training to allow for changes due to weather/life
Improve running economy (makes you more efficient at driving)
Correct muscle imbalances and reduce the risk of injury.
• Improve our breathing while running
• Maintaining or improving body composition
• Improve mobility and stability
• Provide psychological benefits.
• Improve endurance
• Prevent loss of muscle mass.
A good plan is going to be involved. Happy healthy running traffic: Strength training (knee strengthening exercises), cross training and easy running!
Because every runner is different and a seasoned marathon runner’s mileage may not match that of a new 5K runner, there are no set rules for mileage, instead here’s a winter maintenance plan for your running. There are guidelines for
Of course since we’re talking about winter running, make sure you check out these tips for layering and my must have winter gear!
Base Building Running Plan
One of your big questions is what a base building operating plan should look like. As any good running coach will tell you, there is a lot of variation in what you want to do, from your current fitness level to the time!
I’ll start by giving you an example base building schedule and then we can dive into each piece so you can build your own. 6-8 week plan.
Base training has a purpose.
2-3 per week
Think weeks 1-3 of a new training plan where it’s easy to focus, maybe some short hill workouts. Remember that there is a reason for keeping everything simple at this time.
- There is usually no speed work.
- Easy mail (if you’re not sure what easy means, use this easy practice chart)
- A long run is usually half or less of your goal distance.
Half marathoners find 8-10 miles good for long weekend runs that feel easy and maintain endurance.
As with LHR training, the goal of this phase in the run is to build your anaerobic base. We want your body to feel consistently stronger and the same pace requires less effort over time.
At the end of this phase, you should be ready to incorporate hills, speed workouts and tempo runs into a structured training plan.
Cross training during base building
2-3 sessions per week
– A great time to check out some fitness classes or exercise programs like Beach Body
– Increases your stamina in different ways by engaging other muscles.
– Uses new muscles.
– Do what you enjoy! Swimming, stairmaster, biking, skiing, snowshoeing (it’s on my list!) are all going to benefit your long-term running.
Check out the best cross training for endurance athletes >>
Strength training is the key to core training.
2-3 sessions per week, often on the same day as a short run or cross-training session. Here are some different options and benefits:
Heavy weight
Unfortunately, distance running can eat away at muscle mass, which is why many runners find themselves in the awkward place of being fit and still a little faster. Heavy weights will help build muscle that burns fat, which keeps us strong and getting the “body” many runners desire.
Try 2 sessions a week of just a few exercises:
- Chest press
- Rows
- Shoulder press
- trice bridge down
- lungs
- squats
- The deadlift
- Basic exercise
Check out our complete 12 week heavy lifting course for runners!
Light weight
High-rep weight training can benefit endurance athletes because it’s another form of endurance. This will help you continue to pump your arms and maintain good form when you’re tired during the final miles of the race.
Generally best as a full body workout, check out this post with ideas for the most beneficial upper body moves. For a full body workout, add things like: shoulder flies, tricep dips on a bench, push-ups, bicep curls, IT band lunge matrix + core.
Need more ideas?
Check out our At Home Runner strength programs. >>
What is base building? Find out how to #runchat right this winter. Click to tweet.
Yoga
Not only will you be amazed at the strength you can build, but you’ll improve your breathing and learn how to work through discomfort, which will benefit you when you run.
You can either do an athletic yoga workout or go with a restorative session, in fact it’s best to do both!
Slowing down will also give you a lot of mental training benefits.
Here are some important yoga moves for runners >>
Pilates
If you don’t know yet I think working your core is a key component of training…you must be new here. Pilates is an amazing way to build strength by focusing on using the core, which doesn’t just mean your abs. These moves are going to strengthen your hips and engage your glutes, which we know is a leading cause of injury in runners.
Learn more about this and exercise at home >>
Treadmill Training Notes
Personally, I love treadmill running, so if snowy roads or summer weather pushes you indoors, that’s okay!
inclination
For easy runs it varies between 0 and 1%, for hilly workouts it depends on what you’re used to, but typically 3-4% for long inclines and 5-6%. For sharp mountain springs.
speed
You may think the treadmill is easier or harder than running outside. Some of it is mental and some of it is the constant pacing provided by the treadmill, which many new runners aren’t used to.
For easy runs, play around with the pace until you find a pace that feels comfortable (something you can hold onto that doesn’t force you to breathe too hard. (and still not slow enough to file your nails).
Read more about treadmill training to hit your next PR >>
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