How To Build Your Aerobic Base (6 Essential Tips)

You've probably heard the advice: "You've got to run slow to go fast," or "Base building, bro." But what does it all mean, and how do you actually put it into practice? Building your aerobic base is the foundation of all fitness and is critical for any endurance goal, whether you're aiming for a faster mile or tackling a double Ironman.

Here is a breakdown of what your aerobic base is and six key strategies to help you build it effectively.

What is Your Aerobic Base?

In simple terms, your aerobic base is your body's ability to sustain steady-state work over a long period of time.

• Aerobic literally means "with oxygen."

• Anaerobic means "without oxygen."

By improving your aerobic threshold, you enhance your body's ability to utilize its oxidative system. This means you can go further and faster with less blood lactate accumulation, resulting in less fatigue and a longer time to exhaustion.

1. Establish Your Heart Rate Zones

To train aerobically, you need to operate within specific heart rate parameters. Since most of us don't have access to lab-level data, here are three methods to establish your zones:

• The Classic 220 Minus Age: This basic method calculates your estimated maximum heart rate. You then aim for 50% to 70% of this number for your aerobic training. While limited and generalized, it's a great starting point for beginners to establish boundaries.

• Maffetone 180 Formula: The premise is similar but uses 180 minus your age with a few modifications based on your health and training history. This is slightly better than the classic method as it's underpinned by more data, but it is still generalized.

• Lactate Heart Rate Threshold Zones (Recommended): This involves a simple 30-minute maximal effort run. Take the average heart rate and average pacing for the final 20 minutes to establish your threshold heart rate and pace. Your aerobic zones are then set at up to 89% of this threshold heart rate. This method is the most specific and effective for recreational and advanced runners.

2. No Heart Rate Tracker? Use These Simple Tests

If you don't have a heart rate monitor, you can still monitor your effort and stay aerobic:

• The Talk Test: Simply run at a pace at which you can maintain a consistent conversation. If you are struggling to speak in full sentences, you are running too fast.

• Nose-Only Breathing: Focus on breathing only through your nose. This functions as an effective form of throttle control. If you cannot maintain your pace while breathing only through your nose, you are running too fast.

3. Crucial Consideration: Recovery and Lifestyle

Outside of your training runs, managing lifestyle factors like nutrition, sleep, hydration, and stress is paramount to recovery and supporting your aerobic development. Recovery is when the adaptation happens. Tools that provide data on sleep, recovery, strain, and stress can help you better understand what works for you and inform your daily routines to optimize adaptation.

4. Build Your Volume Steadily (The 10% Rule)

Do not jump into the deep end with your training volume too quickly, as a sharp spike is the biggest contributing factor to injuries in recreational athletes.

Ideally, you should not increase your total weekly volume by any more than 10% at a time. Be cautious and measured. Build steadily—perhaps adding another mile or two here or another short run every couple of weeks. The more sustainable athlete is the better athlete in the long term because they spend less time injured and more time training.

5. Mistakes to Avoid

1. Worrying too much about the "perfect" running shoe rather than just getting to work.

2. Assuming your "easy" run pace is actually easy. We often can’t be trusted to slow down, which is why establishing clear heart rate parameters is so important.

3. Believing you can’t run that slow. Running slow might feel like a shuffle, but if your heart rate is in the right zone, it's effective. If your current capacity doesn't allow for running even at a slow pace, then walking, walking uphill, or cross-training (like using a bike, rower, or pool) are great ways to build your aerobic base and gradually increase your running volume.

6. When to Add Faster Workouts

If you are a beginner who has been doing pure aerobic base building for 12 weeks or so, you can start asking when to add faster work. Intermediate and advanced runners are likely doing these already.

Faster work generally includes:

• Intervals

• Tempo/Sub-Threshold work

• Fartlek training

The main thing to remember is specificity. Align your sessions with your overall training goals. A general template that provides a healthy dosage of different training stimuli across the week looks like this:

• One Interval Session

• One Tempo or Sub-Threshold Session

• One or two Purely Aerobic Longer Runs

By following this template, you develop all your energy systems while continually reinforcing and building the aerobic foundation that allows you to realize gains on your faster, high-intensity work.

Conclusion

Building your aerobic base is the foundation of all fitness. The more you increase your aerobic threshold, the better you can:

• Recover from bouts of high intensity.

• Improve your overall health and well-being.

• Support all other fitness endeavors.

It's truly worth investing the time and energy into this process.

Not sure how to build your aerobic capacity toward a goal? We have over 40 + training plans to choose from at Omnia as well as 1:1 coaching to help you reach your goal.