Building the Aerobic Base: The Foundation of Running Performance
At the beginning of every training cycle, and especially during the first mesocycle of preparation, one of the most important elements that must be developed is the aerobic base. This is the physiological and metabolic infrastructure upon which all subsequent training adaptations will be based, such as the development of speed, strength, and the improvement of the lactate curve, with the ultimate goal of achieving higher competitive performance.
For runners preparing for the 6 and 10 kilometers of the SNF Nostos Run, the proper development of the aerobic base is the first and most decisive step of preparation.
What is the Aerobic Base
Aerobic endurance refers to the body’s ability to produce energy through the use of oxygen over an extended period of time. In endurance events, such as running, the majority of energy comes from aerobic metabolism.
Systematic low- to moderate-intensity training leads to significant physiological adaptations, such as:
increase in mitochondrial density in the muscles
improvement of capillary circulation and oxygen transport
better fat oxidation and metabolic efficiency
increase in stroke volume and cardiac output
These adaptations allow the runner to maintain higher intensities for a longer period of time, with lower energy expenditure.
According to the scientific literature, performance in endurance events is mainly determined by three key physiological factors:
maximal oxygen uptake (VO₂max)
lactate threshold
running economy
The development of a strong aerobic base contributes significantly to improving all three of these parameters.
https://pubmed.ncbi.nlm.nih.gov/17901124/
The Importance of Low-Intensity Training
One of the most common mistakes among most runners is the tendency to perform a large portion of their training at relatively high intensities. Tolerable intensity is often confused with low intensity, which leads to an incorrect training load according to the initial plan. The following scientific study shows that the majority of endurance training should be performed at low intensity.
Most high-level endurance athletes complete approximately 70–80% of their total training volume at low intensity, a model known as polarized training intensity distribution.
Low-intensity training:
allows the development of aerobic metabolism
reduces the risk of injuries
facilitates recovery between more intense training sessions
allows the maintenance of a high overall training load
Consistency in training and the gradual increase of volume are often more important factors for improvement than excessive intensity.