How Easy Running Can Make You Faster & Increase Endurance

This video will cover:
✅ Why aerobic base building is important
✅ The adaptations your body makes
✅ How to include speed workouts during an aerobic base phase
✅ What a typical base phase week may look like
✅ How to do a max heart rate test
✅ & more!
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[@LukeGyver]

No worries about the mic. We all came for value!

[@jasonk446]

I started doing the 80/20 rule. 80% of my runs are easy and long running. 20% are speed drills, hills, cadence, progression, etc. When doing my easy and long runs, I am keeping my HR in zone 2. That's 129-142 based on my age, max hr, and resting hr. I've always done my easy and long runs in upper zone 3. Too high

[@d.zyned2thrive584]

Thanks Sandi! I've definitely failed at achieving easy running pace, working on slowing it down. Plan to start the aerobic base building plan in January 🙂

[@AlexRochette]

Icing is disgusting. Now, I’ll put an anaerobic cherry on that aerobic cake! Yum! 😀

[@joshinaround2897]

I’m off the next two weeks so I decided to do a couple 60 mile weeks (10 a day x 6 days) with one day being a faster day (2 mile warm up, 10k fast, 2 mile cool down). Seeing your shorts on this topic inspired me to do it since I don’t have any races nearby until February! Great info!

[@RunningWildSandi]

Thank you!

[@ongjolliber7840]

so beautiful

[@BB-vo6on]

But Why does the legs feel heavy tho when running low pace?

[@js401]

Great advice for any runner

[@RunningWildSandi]

Thank you!

[@ROCLIFER]

Thank you for the clear explanations!

[@r__9_1____a34]

Great advice! I like the physiological information

[@arleenm7367]

Thanks for the information! I'm a slow (and old) runner looking forward to training for the Berlin Marathon next September. I'm looking at doing 2 ultra-walks as my base building. A 50-miler in February and 100K in April. Do you think ultra-walking would be a good aerobic base building?

[@RunningWildSandi]

This is a really interesting question and I appreciate you asking it. I don't have a concrete answer, but I do have thoughts on it. While walking a 50 miler and 100k is certianly working your aerobic system, it's still going to place a signifigant amout of stress on your body that you'll need to recover from. In a recent IG post, I talked about neuormuscular fatigue and how muscle damage can be repaired before the neuromuscular system, so that's something to consider too. On the other hand, I do think there will be some benefits from it if the proper recovery is taken after the race. What you'll see with some good runners is that they build a nice aerobic base to start the year which will support them throughout all of their races. They have to continually touch aerobic training between races, but they'll also rely somewhat on early season training and the previous race. To really work on your aerobic base, I would realy on consistent training, not any one event. Hope that helps a little or at least offers a different perspectice to aid your own thinking.

[@arleenm7367]

@@RunningWildSandi Thanks much for the reply. I do have a training schedule of walking (and hiking) in addition to running to train up for these events. Basically 3 days running, 3 days walking/hiking, and 1 day rest per week. I just need to fit in some weight training somewhere. And not get injured.

[@johnnordstrom9698]

Is that Addie Dog towards the end?

[@ohorguN]

I have been doing aerobic run for the past 2 months.. and my time has been stuck at around 1hr 4mins for 10k distance.. May i ask when do u think i will star to see difference? Because honestly i have been questioning myself am i doing the right thing.. 8(

[@fattysl26]

Are you only doing aerobic running or are you also including speed workouts?

[@ohorguN]

@fattysl26 purely only aerobic.. so should i add the speed workout as well? Btw thanks for responding..🙏

[@fattysl26]

@eiG ohorguN Yeah definitely. If you want to run quicker then you need to practice running quick. It can be just one run a week you practice speed. If you're stuck on what to do, check out The Running Channel, they have lots of advice and tips 😊.

[@ohorguN]

@fattysl26 thank u so much for the advice mate... all the best to u.. 8) *checking out running channel*

[@mickm9878]

I’m doing zone 2 running twice a week i find it very frustrating HR can’t go above 141 it’s very hard to do but I’m told it will make me faster but it could take months

[@albustran4855]

[@JBinNC86]

Today is my week 1 of marathon training and I'm incorporating this easy aerobic run, thank you for your scientific explanation ma'am

[@RunningWildSandi]

Thanks for watching!

[@kidatheart88]

The best explanation on aerobic and anerobic base so far

[@marlinweekley51]

Wow - a lot of good info putting it all together in one video. Good job 😀🏃‍♂️🏃‍♂️

[@hccs7909]

Very pretty. ❤

[@SergiuSalcau00]

Thanks for the cake analogy, i m too much running on icing 🧁😂😂😂

[@RunningWildSandi]

🤣

[@teddylim5305]

Thanks

[@RunningWildSandi]

Thank you so much! I appreciate you!

[@gudboyngdisyerto]

i always here that easy running improves mitochondria. how about hard workouts? do they destroy mitochondria?

[@albertoalveriomondillajr6067]

GOOD MORNING I RUN EVERYMORNING HERE IN MIRAMONTE LUKBAN PROVINCE of QUEZON PHILIPPINES

[@annettefrench-bearden5193]

Great info!! Thanks I needed to remind me of all this. Off to my run 🏃🏻‍♀️

[@sarastepp5488]

Love this video! thanks so much for explaining it so nicely! This adds so much value to my running plan, and I'll be slowing it down for my longer runs.

[@themechanic4409]

80/20 is the best way to train. 80 easy 20 at a higher pace.

[@alanshrimpton6787]

Very nicely put together and well explained. My personal issue is I struggle to get my HR up to max in training compared to a HM race. Normally the race is 10beats higher at the end but honestly that would kill me in training.

[@tashriquekarriem8865]

Faster for longer is my goal

[@LuisOrtiz-yu6fl]

Very beneficial

[@cpruns4501]

Awesome video as always:) Thank you.

[@costamoreira5825]

❤️💯💪👌

[@michaelaustria208]

💙🌱💙

[@arianarnwine9290]

Your teeth are gorgeously white.

[@bhaswarbasu2288]

🤣🤣🤣🤣

[@MyJoey90]

🤦🏽‍♂️🤦🏽‍♂️🤦🏽‍♂️

[@user-du3mc1qb8b]

When you recommend avoiding anaerobic work during this phase, does that also include strength training in the gym (e.g., 3-4 sessions per week)? I often think of base building as a time to address strength and aerobic deficiencies, but perhaps both are better served as distinct phases?

[@RunningWildSandi]

I actually do think it's a nice time do build strength. I personally wouldn't do any HIIT, but more traditional weight lifting or core work is great.

[@Shevock]

Mmmmm. That cake looked great. 😆 🤣 Sorry. Good info.

[@RunningWildSandi]

🤣

[@anandbaal25]

Intelligent and beautiful