Base Training

After spending years working for programs including Outward Bound and backpacking with immensely heavy instructor-packs, I suffered a significant repetitive-stress foot injury. A few years later, I was able to only slowly return to one of the highest-impact activities I enjoy: running.

In conjunction with receiving lots of massage and acupuncture focused on my injured first metatarsal (base of big toe), I recently began a training program to reintroduce running to my body at a pace it could handle.

Marathon runners swear by it and many trainers recommend Base Training. Base Training includes slowly building aerobic base by maintaining only a maximum optimal heartbeat (determined by age, usually around 150 beats per minute or generally a comfortable talking pace) during runs for a period of several months. It also gives the joints and ligaments time to adjust to the incremental impact of running.

Week one included walking for 4 minutes and running for 1 minute, repeated over 30-45 minutes. Two months later, I run 8 minutes and walk 1 minute, and after time my very simple-seeming training is paying off. Week 8 feels like as little effort as week 1, and my body has not presented any issues for two months.

Though base training takes patience, the overall effect for new, returning, and even seasoned runners looking for higher performance are literally amazing. I would even say the results are life changing. After feeling that running was unattainable for me, and now running for 3-4 times a week with just a few minutes of walking interspersed, I am immensely grateful for regaining this ability and hope for attaining much more (patiently, of course).

Ask me more, talk to a trainer, or check out the many resources on the Internet for developing your own plan.