28 Jan '15, 5pm

No races coming up? Focus on building your base this winter.

Base runs are relatively easy paced runs; you should be able to carry on a conversation the entire time, perfect for increasing your distance. If you cannot converse comfortably, slow down. If measuring heart rate, these runs are typically done between 60 to 75 percent of your maximum heart rate. Base miles are important because they strengthen and toughen muscles, connective tissue, ligaments, and tendons. This conditioning improves our strength and power while also reducing our risk of injury. Slow runs also help turn our bodies into lean, mean, fat burning machines because running at a lower heart rate burns a higher percentage of fat as fuel as opposed to faster paced running which requires more carbohydrate. These slower paced runs also build and enhance aerobic conditioning, develop slow-twitch muscle fibers, increase blood volume, and expand our glycogen stores, all...

Full article: http://www.runnersworld.com/cold-weather-running/how-to-m...

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