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Extreme Base

May 21st, 2005

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How to Base Build - For Runners

Base-building can really help you more than you may realize. And if you are the inquisitive type, this will really motivate you to move along in your training. Running isn't always part of base training. Training can mean any kind of general training (aerobics, cycling, swimming, etc.) then progress to more specific training as you progress.

The focus is really more on building your cardio-respiratory system, and that takes constant work. Increasing the distance is your best bet for long distance running. If you are running 10k, three times a week, try running 15k, and only twice a week. Look at your progress at the 10k after about a month or so, notice the difference? And to achieve results without risking injury, it's a good idea to remain at a comfortable pace.

If you want to train for base endurance, an hour of running is a good goal, especially if you're trying to really make a good change. This may of course take some time, and in general, any change should be gradual. Start with less daily if you aren't used to running with that frequency. And the minute you feel any discomfort, ease up and slow down. Another way to approach it, especially if you're aiming lower, is to run more frequently, but shorter runs. In general though, an hour is the best idea.

From that point, you can move faster or add more distance, but makes sure you're focused on the aerobic aspect of it. Running for an hour a day is the best idea, but only if that person is trying to really reach their maximum potential. If you aren't trying to go that hard at it, it's not a problem, you can change it up gradually as you progress.

Another reason running daily is a good idea, is because injuries tend to creep up, not suddenly come up. Not to mention, If you run at a steady rate all the time, you condition yourself to not need a recovery day. Also hold time more important than distance. An hour is going to have similar results, no matter what speed you are traveling. The best route is to abandon the long run, and adapt to a daily schedule, and work up to getting an hour run.

You can start up with 20/25 minutes of running, and try to build up to 45 min to an hour. You could do it in little time, but remember that it's your body and your muscles that are under pressure, not your heart and lunge. In base building, this is what you'd refer to as a base. Spent three to four months adding a long run and some faster aerobic runs to your work out.

If this is new to you, time your time. Don't rush, it will prepare you for the road ahead. Base for a base is the way beginners prepare, running 3/4 times in a week. From 6 to 16 km of fat-burning a run. As your cross-training, circuit training is a good avenue to look at for help, after which, you can base-build.

source: http://contentdig.com/

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