Why Base Training Should Be at the Core of Your Fitness Regimen

This foundational phase increases the volume of blood your heart pumps and enhances your muscles' ability to utilize oxygen, thereby improving overall endurance and efficiency. For athletes, it means better performance and less fatigue during high-intensity efforts. For fitness enthusiasts, it translates to being able to exercise longer and recover quicker.

Implementing Base Training:

• Start Slow: Incorporate long, slow distance workouts into your routine, such as running, cycling, rucking, or rowing at a moderate pace where you can comfortably hold a conversation.
• Consistency is Key: Regularly engage in low-intensity workouts. These should make up the bulk of your training volume, especially in the early stages of your fitness journey or training season.
• Gradually Increase Duration: Build the length of these sessions gradually to avoid overtraining and injuries.
• Incorporate Variety: Vary the mode of exercise to keep the base training interesting. If you usually run, try cycling, rucking, or rowing to use different muscle groups and prevent mental burnout.
• Monitor Progress: Record the pace you are performing the long, slow distance each week. Your goal over time is to feel that the pace is getting “easier” to hold. You can also use a tool like a heart rate monitor. A pace that corresponds to 60-70% of your maximum heart rate “should” put you in the intensity range you are looking for. When in doubt, use your sense of effort to help guide your pacing (you should be able to hold a conversation while performing this work)

With a solid aerobic base, you will not only see improvements in your performance in high-intensity sessions but also in how quickly you recover from day to day. Whether you're preparing for a race or looking to improve your overall fitness, base training is a step that cannot be skipped.

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