To overcome injury from overworking these muscles, take rest days and have sessions throughout the week to strengthen the lower body. I personally love doing yoga for this as it focuses on movement quality, mobility and active recovery. Body+Soul.Source:BodyAndSoul. ... and running longer at the same time is not an ideal pairing. It’s impossible to jump from 1 mile to 12 overnight, no matter how long or far you used to run. Running load can be increased in three ways: run further (increase mileage), run harder (increase speed or incline), or run more often (increase frequency). Base building is often a frustrating time for runners. Remember: our recovery runs are just as important as our hard runs. 5. Arthur Lydiard, a former New Zealand running coach, became popular in the 1960s as his athletes started to win more and more Olympic medals over a short period of time. Establishing a foundational base mileage will help you avoid injuries, develop a strong aerobic base, and maintain strength as you transition to more formal training. As you progress, you should be running more and walking less. You probably also should have run at least a half dozen or more races at distances between the 5K and the Half-Marathon. Wearing the right shoes is of utmost importance, Liver Detox 101: How to give your liver a post-party cleanse. Related: How to Build a Solid Running Base. Keep some of these general tips in mind when warming up before a run. The definition of a ‘long run’ will be different for every runner, but whether you’re looking to build up to a 5k run or your first marathon, the same principles remain. In its first phase, base building helps improve a runner’s aerobic capacity. Running base training forces us to start small, build gradually and really spend time creating a foundation. Run as comfortably as possible; keep the pace easy, and stop before you're really tired. Starting three weeks before your event, reduce to roughly 70 percent of the average weekly mileage of your previous build-up period. Build Your Mileage The time frame for building up to a weekly mileage of 30 to 35 depends on your current running schedule. Build Your Mileage. Warming up before running can help prevent injury and improve the quality of your run. More important than the mileage templates are the principles behind them. According to an elite marathon runner and Nike running coach. ? When you’re done, cool down with a 10-minute effortless jog. Thank you for creating this! The week after 24.2 miles et cetera. To find the joy in running, consistency is key and in order to get consistency you need to figure out a sustainable routine and find tools that work for you. Take time to build up your endurance. Rea's athletes work in three-week cycles and run 15 to 20 percent fewer miles during their down week. bodyandsoul.com.au may receive an affiliate commission if you buy through our links. If we don't get enough recovery, we don't get the benefit of the workout. Building a running base is all about increasing your aerobic fitness slowly and methodically. Warning: Once you reach the midway point, gradually pick up your pace until you’re running the last three to four miles at tempo pace. Whatever you feel on that run, is merely a fraction of how you’ll feel 62 miles into a 100 mile run. After the initial mileage building phase of base training (about the first 4 weeks), it’s … In order to create a successful running base, you’ll need to mix things up during base training. Here’s my advice on what to consider when creating your personalised 8-week running plan: Load management is one of the most important aspects of training and is the key reason we need to be patient when it comes to running. The base building phase is an important first step in training for 100 miles. Don’t increase your weekly mileage by more than 10 percent per week. In the past I have tried to come back way too quickly, but I am tired of injury and want to do it responsibly I can’t wait to use this plan as a guide! The goal isn't to "get fit" or run fast, but rather to see how your body responds to running with the smallest risk for running injuries.