Base Phase
The Base Phase.. what is it?
The beginning of every run program should have some type of base phase. This allows the runner to gradually build their aerobic endurance. It also builds tissue tolerance making your legs stronger and more resilient, enabling you to train harder, longer, and hopefully, injury free.
At the cellular level there’s a bunch of cool stuff that happens too. Increasing the number mitochondria, their size and improving functions like energy production.
Fun Fact: Did you know our body will use lactate (known as lactic acid) as a fuel source? If your legs are sore a few days after intense training, it’s not from “lactic acid build up.” Our bodies take care of that. You just have inflammation (not a bad thing).
Running involves a lot of impact, which is why there’s a lot of complaints about shin splints or other overuse injuries when people pick up running. Training at the right intensities/pace can prevent some of this. Allowing the body to adapt to the stressors of running while slowly adding miles. Stronger the base, the better. A base phase can last a few weeks to months. Like most things in fitness, it depends. During this phase, the focus is Zone 2 cardio.
What is Zone 2 you might ask… 60% to 70% of your max heart rate. In other words, a pace that you could carry on a conversation while running. Barely. This even means walking, if needed. When I started running 3 years ago, I had to walk more than I wanted or like to admit…. Check your ego at the door.
If you don’t have a heart rate monitor** that gives a training zone, you can loosely find your Zone 2. Here’s how:
220 – your age = “Max heart rate”
(Ex: 220-30= 190)
Max heart rate x .6 to .7 = Your Zone 2
(190*.6 = 114)
(190*.7= 133)
(Zone 2 heart rate rate = 114 to 133 beats per minute)
I’m a firm believer in Zone 2 training. So much I took it to the extreme. From November 2022 to January 2023, I did nothing but Zone 2 running during my training, besides a handful of runs/races. During this time, I saw my Zone 2 pace drop drastically (I got faster while keeping a lower heart rate). I set PRs in my 50k (multiple times) and 100k and completed my first 100-miler. I always heard “slow down to speed up,” but I didn’t believe it. I do now, as I’m hitting trails harder than ever, and my body responds positively.
One thing I’ve learned is that running takes time, and injuries happen when we rush or force something. This is true for most aspects of fitness.
Much love
** Heart rate monitors are great but not always accurate especially on the wrist. Most the time during a run I’ll manually find my heart rate here and there. Jam 2 fingers in my neck, find a pulse, count of 15 seconds and then multiply that number by 4, getting my beats per minute.