Base Training Day: A Full Running Session from the Base Phase

Рет қаралды 24,134

Жыл бұрын

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Base training gets a bad reputation as a time when we only do easy running. While that's the focus of the base phase of training, it's not the only thing runners should do!
In this video, Jason brings you along on a recovery training session during base training. After a dynamic warm-up, he completes an easy run, a series of strides, and an easy bodyweight strength workout.
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Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
Visit strengthrunning.com/ to see their award-winning blog, free email courses, and full library of training programs and coaching services.
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Пікірлер: 29

@nodnarbhughes Жыл бұрын

Cool cool cool, your easy run pace range is the same as my 5k - threshold range, nice nice...

@CaptainBrash Жыл бұрын

Ha. That was basically my thought too!

@JasonFitzgerald Жыл бұрын

It's all relative! :)

@azxsa86 Жыл бұрын

Hi Jason, would like to thank you a lot for all the content! Also thanks to your tips I managed to run my first marathon in Lisbon in 3.15 and super happy! Now aiming to 3 hours ;)

@ianwarner1429 Жыл бұрын

I take a 30 second walk break after first 2 3 minute segments. Helps to steady my heart rate and maintain an easy pace throughout the run.

@leonardmilcin7798 11 ай бұрын

What you effectively are doing is a warmup. Warmup is a stimulus for your body to open up your blood vessels, move your blood to right places, move some water from your cells to your blood, etc. If you just start running your heart is fighting against thick blood and constricted blood vessels. If you warm up a bit and then give it a rest it can complete the transition easier and be ready for a run. Fun fact, when I started running I thought my Garmin is broken because it would always show very high heart rate after start of the run and would calm afterwards. Later I noticed that this does not happen when I do "stupid" warmup like before the races -- on the race I would actually have nice heart rate progression from start to end. I would also have much better performance on the race day (ie it was much easier to keep the pace) which I attributed it to being well rested and being excited. But that was mostly just me being properly warmed up. Because I am constricted in time, I no longer take rests -- I just start running. But I make sure first to have at least 10-15 minutes before any hard intervals or tempo and if I do easy/long runs, I do them progressively starting with relatively easy pace and slowly upping the pace till the end.

@christopherbrand5360 Жыл бұрын

I often walk the first mile (quickly) as part of the warm up.

@nivaldolemos5280 Жыл бұрын

I walk like 400m, then walk fast another 400m, then mix running with walking in the next 400m and then finally run slowly between 400m and 800m.

@Dissey Жыл бұрын

Jason!! This was such a good video by you! I have been following you and your podcast for years and you deserve so much more subs on your youtube channel. your training philosophy and coaching is the one who made my running get better without injury and I can assure anyone who sees this comment that Jason really knows his stuff. I really hope you do more videos like this where you film easyruns, tempos, longruns and different workouts and also show us good warmups etc. This video was so helpful and made things very easy to understand. Cheers!

@oongieboongie Жыл бұрын

I like using a car buffer before I run and it removes all tightness in my hips and calves

@christopherkimball3717 Жыл бұрын

Hey Coach Jason! I love to see the sandwich method in action. I hear you mention it on the podcast often and it's great to get a visual example. Thank you for what you do.

@juangalvan8873 Жыл бұрын

Will someone share the name of the podcast? TIA

@RunWithDaniel Жыл бұрын

That's awesome. I liked this 👍🏿 it does help and best way to have a base training.

@jt.8144 Жыл бұрын

1st To say Thank you for This. It's nice to go back to Fundamentals. There's so much info flooding Running on KZfaq. Again, Thank You ( BTW What model Hokas are you using in the video?) It's time to retire my Cliftons for I have ran out of sole on the heel. lol

@JasonFitzgerald Жыл бұрын

Thanks JT! I'm wearing the Hoka Zinal. Really like these shoes!

@jt.8144 Жыл бұрын

@@JasonFitzgerald : Thanks Jace!!

@Kudal196 Жыл бұрын

Excellent Video.....

@alisonsezonov1420 Жыл бұрын

Great videos. Im still trying to build my base fitness in terms of building core, hip and glute flexibility, in particular after many years of office jobs, sitting and bad posture. At the moment because of these imbalances, all my runs can only be ‘easy.’ I agree, you should have more subscribers, your videos are very informative and easy to watch and i learn a lot

@teresamorris9780 Ай бұрын

Good job...❤

@paultimothyL Жыл бұрын

Another great video Jason!! How long should base training last before you start into a training block again? I ran Boston this April and have taken more or less a month off. Two weeks recovery and then I got sick 🤪. Thanks for any tips Jason!

@alexm1841 Жыл бұрын

A conversational pace for me is Zone 3. Should I run my easy runs there? Everything I research says 80% in zone 1-2 and 20% in zone 4-5

@StrengthRunning Жыл бұрын

That breakdown is legit. Just leave some room for Z3!

@mlsterlous Жыл бұрын

Can someone explain to me, why barefoot running at home, keeps my HR a lot lower, than running with shoes on outside? Its just so crazy to me, because it feels like im running faster at home than outside. HR at home around 130-140. Outside the minimum i can get is 150+, usually 160 in average. There is just one problem with barefoot running, my calves hurt the next day, longer run = more pain, longer recovery.

@bugbean5500 Жыл бұрын

If your calves hurt after running barefoot you might land too much on your forefoot because there's constant tension on your calves when your heel is always up. Changing to midfoot running has been the solution for a lot of natural runners with the same problem.

@SPRTAFSTR Жыл бұрын

What exactly are strides

@mlsterlous Жыл бұрын

I started running 3 months ago, but it feels like a year... And your 8+ m/mile pace for me is crazy impossible. Although i can run 5k and even 10k without any stops, my pace is only ~11'20m/mile, and that with pretty high hr ~160bpm. I really dont understand that "easy run" thing. I would have to run slower than my fast walking, to be able to maintain normal hr around ~130bpm

@derpingflamingo Жыл бұрын

yeah I started running 3 months ago and it's insane to me that ppl use the first mile as the warm up. I run ~11:40 and have to slow down to walking speed for a few minutes after the first mile lol

@NimbusDevOps Жыл бұрын

I started running in August. My Zone 3 HR runs are around 14:00 miles even though I can run a 5k in under 30 minutes. Maybe I just have a higher HR right now because my endurance needs more work. However, my recovery "runs" with a Zone 1-2 HR are so slow that I have to walk the entire time or my HR gets too high. My approach was to build a massive base a really long time before going into a rest, base, competition, peak cycle. I just finished 3 months of base and I'm taking two weeks of rest, then another 8 weeks of base followed by 8 weeks of long day building. THEN, I'm going into strides and workout runs for 8 weeks to improve my V02Max with that nice big base (like 30 miles per week). I'm hoping that after I run a 10k at the end of this during the summer, I can rest and go back to my base with a faster pace that allows me to actually run during my recoveries. I honestly think it's just a lack of endurance. That's just my observation of myself.