Now's the time to build a MONSTER aerobic base
It's time to get back to the fundamentals, my friends.
Last name Aerobic-Base, first name Monster. Like a huge aerobic engine, boy, I ain’t nothin’ to play with.
If you don’t get that reference, then you’ve got some research to do my friend, but now that I’ve gotten that out of my system, let’s talk!
For all of you post-collegiate runners like my washed unc1 self, you’ve most likely finished your Spring training block and are wondering what to do in this strange period of time. We all know Summer training can be brutal with the hotter temperatures (and humidity for us east coast folks), so instead of fighting the horrid conditions and trying to smash big workouts, take a step back to focus on the fundamentals which get us 90% of the way to peak performance. What does that mean? Let’s yap about it.
Focus on the fundamentals
Focusing on the below training elements will help you to develop a very solid foundation on which to then dive into more race-specific training down the road:
Increase training volume.
Maintain a steady dose of faster, near-maximal work in the form of strides.
Build mobility, power, reactivity, and strength in the gym.
Prioritize sleep and fuel well.
As a bonus, do passive or active heat training.
Let’s dive into these further.
1. Increase training volume.
Inarguably, the number one way to get better at running is running more. Who would’ve thought? There are many ways to do this:
Increase the distance/duration of your runs.
Even adding an extra five minutes (or half a mile) to your runs can make a significant difference over time.
Introduce doubles to make it easier to hit higher weekly mileages.
If your runs are getting lengthy in order to reach your weekly mileage goals, consider introducing doubles which makes that process easier. A classic distribution for an intermediate to advanced athlete would be a six to eight mile easy run in the morning followed by a four mile double in the late afternoon. Make sure to keep your doubles EASY and start with only one or two in a week if you’re new to them.
Supplement your running with cross-training!
You don’t HAVE to run more, and for the more injury-prone athletes, it may be best to not increase running volume, but instead, opt for cross-training. Because it’s easier on the body, you can do a lot more of it (if you have the time) with a higher amount of intensity. David and Megan Roche, co-hosts of the Some Work, All Play podcast, shout this to the rooftops; they’re fond of cycling which translates fairly well to running. It’s no coincidence that a lot of cyclists are great runners! Other great options are the elliptical, stair master (a personal favorite), and arc trainer, all of which are common gym machines.
2. Maintain a steady dose of faster, near-maximal work in the form of strides.
20-30 second strides, typically done immediately after an easy run, are truly a game-changer for performance. They both improve your running economy and ability to recruit fast-twitch muscle fibers, while also teaching you to run fast while “relaxed.” Given the relatively low mechanical demands of longer duration strides, these can, and SHOULD, be done up to several times per week year-round. To clarify, strides involve gradually accelerating into a fast but relaxed effort, typically around mile to 3k effort. Walk back for the rest, then repeat for a total of four to six repetitions.
The primary benefit of the longer 20-30 second duration is that you get more time to ramp up the pace which reduces the risk of pulling a muscle. If you can, find a moderate grade hill to run your strides on; not only is it easier on the body, but you’ll be able to produce more power which amplifies the positive benefits of strides. Although the general recommendation is to run strides immediately after an easy run, there’s nothing wrong with doing them earlier. I personally do my hill strides about halfway through my easy runs given that’s where there’s a solid hill to run up (I live in the pancake flat South Jersey).
3. Build mobility, power, reactivity, and strength in the gym.
It’s during this period of time where emphasizing two weekly strength training sessions can go a long way in building a resilient body that can withstand the repetitive, high-load nature of running. Importantly, there’s a reason I went in the order above; in a lift, mobility should come before power, which should come during/before reactivity, which should come before strength.
Following mobility and activation work, prioritize the power- and reactivity-based movements given early in the lift is when your body will be able to produce the highest forces, maximizing the benefits of that work. In these exercises, the important factor is not the weight, but being able to execute fast, explosive movements with no form breakdown. Great examples of power-oriented exercises include weighted squat jumps (beginner-friendly), explosive landmine curtsy lunges (a more advanced movement), and explosive sideways lunges (beginner-friendly).
Reactivity movements are where plyometrics come into the picture; these should generally be done with no additional weight and lower rep counts where the emphasis is on bouncing off the ground as quickly as possible to improve ground contact time, which directly translates to improved running economy. Plyometrics can be intermixed with the power-based exercises. I like to keep plyometrics simple; they can get way overcomplicated and arguably you’re getting a lot of the same benefits as plyometrics with the fast hill strides mentioned above (running fast is the most specific plyometric for a runner). My favorite exercises are pogo hops and any variation of those (e.g. single leg hops).
When it comes to building strength, focus on lifting heavier with lower reps (4-8 instead of 10+); this will build your strength much more effectively than the mistaken "high-rep, low weight” approach some runners fall prey to. However, if you’re relatively new to the gym, take the time to nail down fundamental movements at lower weights before increasing the difficulty. It’s during this time of getting acquainted that you’d likely be better off doing closer to 8-10 reps per set; once you’re feeling comfortable with the movements at lower weights, then you can drop the rep count and bring out the big guns. Great strength exercises include squats and lunges, their variations, and push and pull movements.
4. Prioritize sleep and fuel well.
I’ve said it many times before and I’ll say it again! Sleeping at least seven hours per night and eating a rich and diverse diet, with an emphasis on carbohydrates and protein, will go a long way in supporting all the hard work of training. Without these two things, you’re going to make it very hard for yourself to nail all these training elements.
5. As a bonus, do passive or active heat training.
If you’ve got the time, some passive or active heat training can give you a nice boost to your hemoglobin, which ultimately improves your red blood cell’s oxygen-carrying ability and resultantly, your performance. It also improves blood plasma volume, as discovered in many studies such as this one, which both improves the efficiency of your heart (i.e., stroke volume) and makes running in heat more bearable. For me, adding in two weekly fifteen-minute sauna sessions has made a noticeable difference in the levels of suck that come with running in hot and humid conditions that us east coast folks are blessed with. Many gyms have saunas so consider it if you’ve got the time! The awesome thing about heat training is that adaptations peak very quickly (roughly two weeks). The sucky thing? You lose ‘em even faster! Womp womp.
Follow the above guidelines, and you will set yourself up for some awesome performances in the back half of the year.
A typical week for me
Lately, a typical week has looked like the following for me, landing just below 60 miles:
Monday:
Easy run w/ 4x30-second hill strides on walk-down recovery (AM)
Lift + sauna for 15 minutes (PM)
Tuesday: Easy run
Wednesday: Easy run w/ 5-minute end-of-run pickup to threshold effort
Thursday:
Easy run w/ 5-6x20-second hill strides on walk-down recovery (AM)
Lift + sauna for 15 minutes (PM)
Friday: Easy run
Saturday: Long run
Sunday: Off
For all of my training, including my lifts, follow me on Strava (linked below)!
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If you want personalized coaching and/or training advice, I’d be happy to help. You can email me at jacobreesmontgomery@gmail.com or send me a direct message on Instagram.
Just look it up on Urban Dictionary. I’m trying to keep up with the latest Gen Z and Gen Alpha slang.