05 Dec '16, 9am

For advanced runners, forging a strong foundation can result in better performance.

For advanced runners, forging a strong foundation can result in better performance.

My collegiate runners go through base training twice a year. For three months during the summer and for the month of December, they scale back the intensity and run lots of long, slow miles. This repetitive, low-intensity activity forges a strong foundation that will support the hard work of training and racing to come. That foundation consists of increased blood volume, improved glycogen storage, greater capillarization, and stronger connective tissue. It's amazing how fit and healthy runners are when they emerge from a base period. Follow these steps to ensure that you, too, are fortified for the coming season. TIME IT RIGHT Elite athletes tend to begin their base period following a one-to four-week break at the end of their season. But if you're not coming off a big marathon or running to pay the bills—or support your alma mater—you can begin your base period at any time.

Full article: http://www.runnersworld.com/running-tips/return-to-your-r...

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