Unlock Hidden Endurance with Smarter Base Training | Strength Running

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A well rounded base of endurance is the foundation of fitness for distance runners. Learn why base training is so important, how to prioritize your endurance, and unconventional ideas to build a bigger base of aerobic fitness.
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Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
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[@CarlosGarcia-nt4wf]

Hey man i been running for over a year and stalled about 4-5 months ago. Started watching your vids and my sheen splints are gone and i dont just run till i collapse everyday anymore 😅 I screenshotted your 20 mile a week schedule and now im on 30 miles a week and most importantly i knoe how to add rest days/easy days

[@JasonFitzgerald]

Amazing to hear! Nice work Carlos.

[@jotaylor1684]

In the summer i often cycle with my local club. I suspect from comments that nobody in my 'oldies' group runs, cycling is their main activity. So I ride on a light road ebike so I can reduce the effort, enjoy the company, and save my energy for my priority - for running. At 69 I need to watch my training load. Totally with you on this video. Also love easy long pedals on my stationery bike with a good film!

[@JasonFitzgerald]

Smart move! Great to hear.

[@kevinbourke6899]

My exercise bike has a backrest and everything.

[@takeiteasy1471]

😂

[@JasonFitzgerald]

Oh wow, you're exercising in luxury 🤣

[@djordjedjolic7641]

Hi, I am from Serbia, winters here can be a bit harsh, not as cold as in Denver but very windy so running outside is not always an option. In the days when running conditions are relatively optimal, would you prioritize long and endurance runs or still go for speed - tempo - long run, way of training? In some weeks I can have only two running days, other weeks best case scenario three or four running days. My idea was to use those "outside" running days for endurance, long runs, and when I'm in the gym use the treadmill and stationary bike for speed and tempo workout.

[@JasonFitzgerald]

I don't think there's a big difference either way. The injury risk can be slightly higher in the cold when you're running fast, especially if your'e not really warmed up, so it may be smarter to do faster workouts outside. But as with everything, I think a balanced approach is best!

[@stephenerickson8107]

Gonna do my first zwift sesh this afternoon; I finally sprung for the kickr and I'm committing to at least 2 rides (indoor or out) per week

[@JasonFitzgerald]

Yes! Great idea to layer on that extra cycling for building your base.

[@WadePearson]

Have you ever considered cross country skiing for winter cross training? I say this because I have the opposite problem: for me I consider running my summer cross training for skiing, and I lose fitness in the summer because I don't like running when it's that hot and humid.

[@JasonFitzgerald]

XC skiing is arguably one of the best forms of XT for runners. I just don't like the cold 🤣