Building an aerobic base is CRUCIAL when trying to boost endurance and achieve peak performance as a runner!
If you’ve been following us for a while, you’ve probably heard us talk about the importance of “building an aerobic base.” For today’s newsletter, Coach Sandi Nypaver explains the science behind what exactly happens to your body when you’re building an aerobic base. Through this, we hope you understand why every runner needs to devote a training block to building theirs!
Let’s get started:
For my runners without a race in the near future, now may be a great time to do an aerobic base phase. During an aerobic base phase, most of your runs will be easy, but you’ll still be making important adaptations.
Adaptation 🥇:
One is the increase in the number and the size of mitochondria you have in your muscle fibers. Mitochondria converts the food we eat. This means they are responsible for turning carbs, fat, and protein into actual, usable energy. The more mitochondria you have, the more energy you can utilize as you run. Mitochondria also help to clear lactate mainly in slow twitch muscle fibers.
Adaptation 🥈:
Another adaptation your body will make during the aerobic base phase is an increase in capillaries. Capillaries are tiny blood vessels that transport blood nutrients and oxygen to cells in your organs and body systems. Increasing the capillaries surrounding your muscle fibers means you can more quickly deliver oxygen and nutrients into your muscles. In other words, your body becomes better or faster at fueling your muscles so they can keep working how you want them to as you run.
Adaptation 🥉:
The third benefit of aerobic based training is an increase in myoglobin, which is a protein that stores oxygen. If oxygen becomes restricted during exercise, myoglobin releases the oxygen to the mitochondria to produce more energy. Another way of putting it is that your myoglobin can serve as your oxygen backup to be used during your race. Easier aerobic running can also strengthen your heart, improve your time to fatigue, and help you better utilize fat as you run.
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During an aerobic base phase, the aim is to improve your aerobic system as much as possible before adding in more intense training. If you’re racing anything over a mile, you’re mostly using your aerobic system, which is why aerobic training is so important.
Let’s use a cake as an example. The cake’s icing is your anaerobic system, and the cake itself, so the part made from flour, is your aerobic system. You need both for a good cake, but obviously the cake itself, the aerobic training, makes up most of the cake. The icing, or the anaerobic training, really is the icing on the cake for developing speed.
You still want to add in speed during the aerobic base phase to work on your running economy. I’ll save talking about running economy for another day, but basically adding in things like strides or light fartleks will keep your legs used to running fast during this phase.
In combination with easier running, over time you may see your paces get a little faster while staying at the same effort or heart rate. The short bouts of speed will also help prepare your muscles and tendons for the speed work later on in your training. You can do something like 4-8 x 20 seconds strides every two to three days. Another option is something like strides on Monday and Friday and then have a light fartlek on Wednesday doing 6 x 2 minutes (or something like that).
In conclusion, building an aerobic base isn’t just about improving endurance; it’s about fine-tuning your body for optimal performance. From increasing mitochondria and capillaries to enhancing myoglobin levels, each adaptation works together to make your running more efficient and powerful. So, whether you’re preparing for a race or focusing on long-term fitness, dedicating time to build your aerobic base lays the foundation for success.
Coach Sandi Nypaver was once asked how she has built mental fortitude over the years and how she has stayed mentally strong to keep pushing when needed, as well as knowing when to stop to prevent possible injury.
How I Built Mental Fortitude 🏰:
For the first part, regarding how I built mental fortitude over the years, I want to begin by acknowledging that it started from a very dark place. I was diagnosed with depression, which I probably had since childhood. I struggled with a lot of self-hate and found myself on the opposite end of everything I believed in.
However, there’s a quote that resonates with me: “Sometimes you think you’ve been buried, but you’ve really been planted.” That became a choice I made. Over the years, I dedicated a significant amount of time to working on my mind. I delved deep into various books on neuroplasticity and sports psychology, listened to numerous podcasts on the subject, and even took a high-performance mindset course by a sports psychologist, which was incredibly beneficial. Many of the strategies that work best for me are now part of my routines outlined in the Higher Running ALL IN Training Plan series (more on that below).
I pursued learning vigorously, absorbing everything I could, but it also involved the realization that this was a priority for me, so I committed to daily practice. While I’m still growing and sometimes struggle with it, there’s a sense of pride in knowing I’ve worked hard to reach this point and am content because of that. What brings me joy is not just where I am now but also the understanding that I still have room to grow, and this mindset work will be a lifelong journey for me.
Staying Strong and Pushing Myself 💪:
In addressing the other parts of your question about staying mentally strong and pushing myself, here’s my perspective:
Staying mentally strong, especially in the context of a race, is something I prioritize and practice daily. It’s not just about running; it’s a mindset I cultivate throughout the day. I often tell my athletes that maintaining positivity is crucial, even in challenging moments. For example, say you get a flat tire on your car. If you can’t stay positive in such situations, it becomes much harder to handle other race-related challenges. Therefore, I make it a point to practice positivity consistently, which helps me during races.
Before a race begins, I already have a mental script prepared for various scenarios. This self-talk strategy is incredibly helpful because it sets the tone for how I handle difficult moments during the race. For instance, if I encounter a tough stretch but know my body is fine, I have specific phrases I use to motivate myself or redirect my focus. Sometimes, it’s as simple as telling myself to stop overthinking and just focus on running or enjoying the scenery around me. Having these mental tools ready beforehand makes them more accessible during intense race moments.
Knowing When To Stop 🛑:
This final part of this questions was knowing when to stop. Knowing when to stop is crucial, and for me, it involves having a candid conversation with myself before the race begins. I ask questions like, “If things from my training cycle are going wrong, what would I tell my best friend or a loved one in this situation?” This pre-race dialogue helps me set boundaries for when I shouldn’t push myself beyond a certain point.
During this reflection, I consider whether racing to my full potential might actually harm me more than help. Every race is different, so my approach varies based on the circumstances. For instance, before the Black Canyon race, I sensed that my motor patterns were off, which posed a risk of reinforcing bad habits. In such cases, I’d rather take a step back than jeopardize the progress I’ve made through hard work.
It’s about recognizing when pushing through might lead to setbacks rather than progress, especially when I’ve put in significant effort to reach a level where running feels great.
In wrapping up, the journey of developing mental fortitude and learning when to push or pull back is one that many athletes and individuals navigate. By sharing my experiences and strategies, I hope it offers insights that could resonate with you and help in your own pursuits. Cultivating self-awareness, preparing mentally, and having open dialogues with yourself can be transformative tools, not just in sports but in various aspects of life. Remember, it’s a continual process of growth and adaptation, and finding your own balance between pushing forward and knowing when to step back can lead to more sustainable progress and fulfillment.
Today, Coach Sage Canaday is going to discuss the concept of “running tall,” and why this could make a huge difference in your running form. In short, it will align your whole body position to be able to run efficiently!
The idea with running tall is that we want to avoid the dreaded heel strike. This is when you land in front of your center of mass. When I see runner’s heel strike, it’s often accompanied by “wingy” elbows and their hips are really low to the ground, almost as if they are trying to perform a squat.
Instead, you want to focus on running tall. That’s the cue for straightening your spine, your whole upper body position, and bouncing off your feet and ankles. One drill that I do to help me with this motion is perform a “running man dance” type of exercise. You can get an idea of that below:
This motion is very exaggerated, but it’s showing the kind of ankle action and propulsion you get when you’re landing under your center of mass off the midfoot or the middle part of your foot (or, at least your whole foot hitting the ground as long as it’s not a heel strike out in front of your body). It’s just better physics; you’re getting more propulsion, more powerful push-off force, utilizing your calf muscles in the back of your legs to your glutes, and springing off the ground.
Another drill to practice is springing up and down, like the exercise you see below. The important thing to note is that I’m straightening the spine while realizing that the forward lean in running comes from the ankles and the feet hitting the ground, and the rest of your body is in line.
Other things to be cognizant of when doing this exercise is you want to be straightening your back and lifting your stomach and rib cage. It opens up your diaphragm so you can breathe better and be more efficient when you run.
So, what’s the point in doing all of these drills and paying close attention to our form?
It’s all about efficiency in running—efficiency to make you run faster but also to minimize the risk of injury from impact force and repetitive strain. There’s a lot of force coming down with each foot strike, two to three times your body weight. If it’s a braking heel strike in front of your body and your hips are too low and you’re running short, like even I kind of do sometimes, then it’s going to put a lot of strain. It could also strain your hip flexors and lower back, causing a lot of pain.
In conclusion, think “run tall” when you’re out running; try to be as tall as possible! It doesn’t mean you’re trying to spring up as much as possible. You still want to avoid too much vertical bounce or oscillation but keep your chest upright, maintain a straight line, and keep your hips under you and up high so you can open up your legs better.
I hope these running form tips and exercises help you a little bit in your running this week. Thanks for your support and happy running!
Sometimes, finding just one good thing can help give us the strength to keep moving forward.
Train your mind to focus on good things.
Coach Sandi Nypaver gives you some of her top tips for when a run gets challenging or a day her going your way. Ultimately, it’s important to ask: Where will you choose to put your focus?
Training your mind to focus on good things can sometimes make the bad days a little easier or help you know when it’s time to start moving on from a bad experience.
Change your perspective.
On bad days we tend to focus on everything that doesn’t make us happy, but finding just on good thing to focus on can start changing our perspectives.
What good things can you focus on when everything seems to suck on the surface?
When it’s raining or snowing, you can appreciate that water is a necessary ingredient for growth. Focus on the important (prevent fires, important to life on earth) of water. Focus on something like how pretty the trees are on your run. Be grateful for the fact that you have a body strong enough to run.
Meditation can be a wonderful tool.
Mediation can be a wonderful tool that can help you stay in the present moment making it easier to focus on all the good things in your life. Meditation is meant to be simple.
Focus on your breathing.
All you do is focus on your breath., feeling the inhale and exhale, and quiet your mind. When thoughts come in (which is expected!), all your do is gently remind yourself to go back to focusing on your breathing. You can do this for a couple minutes or over 20 minutes.
For today’s newsletter, Coach Sandi Nypaver is going to walk you through some of the lessons she’s learned over the years for why it can be helpful to use a race as a training run leading up to your “A” race.
Lesson 1: Mental Toughness 🧠
Racing isn’t just about physical exertion—it’s a mental game, too. By approaching a race as a training run, you’re giving yourself the opportunity to strengthen your mental fortitude. No matter how hard we train when we’re by ourselves, there’s nothing can compare to the mental toughness needed to push your limits during a real race. Embrace the challenge, stay positive, and practice mindfulness both on and off the trails. You’ll be amazed at how this mindset shift can enhance your performance on race day.
Lesson 2: Race-Day Routine Refinement 🏁
Using a race as a training run allows you to fine-tune your race-day routine. From pre-race fueling to post-race recovery, pay attention to what works for your body. Experiment with different nutrition strategies, pacing techniques, and mental preparation rituals. Now is the time to make mistakes and try things out! You do not want to be experimenting with any equipment or nutrition the morning of your race. By the time your goal race rolls around, you’ll have a tried-and-true plan in place for success.
Lesson 3: Physical Limit Exploration 😮💨
Pushing your limits in a race setting can reveal valuable insights about your current fitness level. Racing as a training run gives you the freedom to test your boundaries without the pressure of achieving a specific time or placement. Pay attention to how your body responds to different terrains, distances, and pacing strategies. Use this information to adjust your training plan and set realistic goals for future races.
Lesson 4: Recovery 😴
One of the most important lessons from using a race as a training run is learning to prioritize recovery. Listen to your body and give it the rest and nourishment it needs to bounce back stronger. Whether it’s taking a rest day, incorporating active recovery activities, or simply getting extra sleep, honor your body’s signals and take care of yourself. Remember, recovery is just as crucial as training when it comes to achieving your running goals.
Lesson 5: Perspective and Gratitude 🙏
Finally, racing as a training run reminds us to appreciate the journey as much as the destination. Embrace the opportunity to run alongside fellow athletes, soak in the beauty of the trails or roads, and celebrate every milestone, big or small. Running is about more than just crossing the finish line—it’s about the friendships forged, the challenges overcome, and the moments of pure joy along the way.
So, the next time you’ve identified an “A” race for your schedule, consider adding in a race part way through your training block to help dial in your routines for the big day! Embrace the lessons learned, cherish the experiences gained, and keep chasing those goals. Until next time, happy running!
