Building Base for a Better Race

Models: Pipko and Jasmina, Assisted by Jesse Rosenthal and Andrea HeapIt’s the time of year when runners signing up and tackling Autumn half marathons and marathons are thinking about their training and goals. It’s an exciting time. The impossible could become possible. Minds and bodies are fresh. You are likely pumped and ready to dive into training!

There are a few important things to consider before you get to “official” training – the 16-20 weeks pre-race.

  • For 3-6 weeks, carefully and methodically build base mileage. The miles should be taken at a comfortable, conversational pace. There are no “long runs” yet, and you are not clocking speedy track workouts or hill repeats. That will come with time. Base mileage is necessary for priming and preparing the body for the demands and stress of those intense workouts. Skipping base mileage will raise injury risk.
  • If you are planning to lose any weight between now and your Autumn race, tackle those pesky pounds now – not while in the trenches of training. While it could be tempting to try to drop weight when mileage is high and peaked, that’s also when your body will need and use every calorie you consume. Skimping on calories and nutrition during hard training can raise injury risk, lower your immune system, and leave your training feeling slow and sluggish.
  • If you are looking to add strength training, cross training, or any other forms of physical activities to aid your race goals, get that started during base mileage. That way you aren’t tossing the new stress of weight training and track workouts to your body at the same time.
  • Get a physical. It’s optimal to check your health and lab work at this time. This way if you feel ill during training, you know what you started with and have a comparison.
  • Take a vacation. You’ll go into training rested. it’s a challenge to train well while on a vacation. Try to also eliminate any huge stresses you foresee occurring during training.

Remember that while big goals are awesome and hugely motivating, it’s risky to put all your eggs in one basket. Be sure to have an A, B, and C goal for that big day. That way if things unravel, you can keep your focus on the course. It’s never too early to think about those goals, how attainable they may be, and how you’ll get there!

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