In the last few decades, running has definitely become one of the fastest growing and most popular sports on a recreational and amateur level.

Its popularity is growing in parallel with the scientific results that undoubtedly show the multiple benefits that man has from it. It should come as no surprise that a growing number of people are becoming “infected” with the sport, but it should also come as no surprise that a huge number of those people do not know enough about the science behind running. Every science has its basis, and in running it is the base training.

Inspired by the modern way of life, often, guided by current motivation or desire, we expect fast results even in areas where it does not go so easily. In sports, and especially in running, the results are very measurable and to reach a certain level you can not jump parts of development. That is, to achieve a certain result you need: training, patience and time.

What is base training and why is it important?

Base training is essentially a low-intensity (pace) aerobic training. For runners who train for races longer than 10,000 m, this first and basic phase of preparation should be the longest due to the relatively slower adaptation of the cardiorespiratory system to this training regarding to the specific preparations needed to develop speed and strength.

This means that if you are a beginner in the sport and preparing for a half marathon or marathon, your workouts should be mostly composed of low-intensity running. This will give your body a chance to get used to the activity and slowly prepare for what is to come, but also to create new capillaries and blood vessels that will supply your body with oxygen and blood in all its parts. This seemingly simple formula is actually much more complicated than it looks, and most importantly, it all takes time.

How long should the base training last?

If you are a beginner, the base training should last longer and may even be almost the only training in a period of 4-6 months. For those who are already engaged in this sport and who have already developed a solid cardiorespiratory function, the period of base training should last between 6-8 weeks. However, all these numbers should not be taken for granted. The runner should always be guided by the subjective sense of strength and endurance he possesses.

And do not forget that it takes time to make all the above body adjustments. The developmental training process for long-distance runners can take several years.