Base training gives runners a foundation of fitness in three major areas: aerobic capacity, strength, and neuromuscular coordination (or leg speed).
Aerobic capacity is built through easy mileage, long runs, and workouts like tempos, progressions, and fartleks.
Strength is also built with high mileage and long runs, but also includes strength routines and core workouts.
Neuromuscular coordination is built through strides, hill sprints, and small amounts of race-pace running.
Just like the foundation of a house can’t be built without concrete, plumbing, and reinforcements, you can’t build a running foundation without all of these ingredients. If you do, it’s not as strong as it could be.
But is the Maffetone Method effective for this phase of training? MAF as it's known has you run under your aerobic maximum heart rate at all times - which means all of your running will be quite slow.
In this discussion, Jason goes over the many priorities of base training and (hint, hint) why the Maffetone Method isn't ideal.
Jason is back with another coaching call episode, this time featuring a runner named JT who is committing to train more diligently for his upcoming 5mi race on Thanksgiving.
He's currently training through the Texas summer heat and curious about setting an appropriate time goal, how to work through tune-up races, whether time trials work the same way, and how to pace his goal race.
JT is a member of Team Strength Running, a group coaching program for runners passionate about improvement. You can sign up here to learn more.
This episode would not have been possible without Inside Tracker, who is offering a 10% discount on any of their tests with code strengthrunning.
They test over 40 biomarkers, like various stress hormones, to determine if you’re training too hard, too little, or have any physiological weaknesses that can be remedied by either diet, exercise, or lifestyle changes.
In other words, you learn about problems that have actionable solutions.
After getting your results, they communicate what you can do to lift or lower your results into the optimal range. For any runner who wants every advantage, to see what they’re truly capable of achieving, I highly recommend Inside Tracker. I’ve personally used their ‘Ultimate Package’ tier and loved the process and results.
Don’t forget to use code strengthrunning to save 10% on any test (including their affordable DIY and Essentials)!
Our conversation today features the creative lead and owner of XPollination Productions, Mr. Jeremy Green. Jeremy is a road cyclist and was damn close to being a pro during his younger years.
He’s taken that same drive and intensity to his filmmaking. His company makes educational video courses for coaches and athletes and has focused on several track and field disciplines as well as golf and tennis. Now, it’s time for endurance running with the release of Running Smarter, Running Stronger.
We’re going to talk about the origins of the program, how it was made (I was being filmed on a $50,000 camera), the lessons Jeremy learned about running that surprised him, and who this course is designed for.
You can also watch the trailer and learn more about the program here.
I also want to let you know that I’m inviting anybody who purchases the course to a live Ask Me Anything webinar in the coming weeks. If you’d like to hang out with me, talk running, and ask me anything you’d like, just email me your receipt and I’ll take it from there.
To help us think more clearly about our mental skillset, I'd like to introduce you to Matt Pendola.
Matt Pendola is a polymath and exactly the type of person I love bringing on the podcast. His diverse background includes success in not just coaching, but his education and his athletic career.
Athletically, he's posted quite a few major accomplishments:
He’s also a Road Runner Club of America certified running coach, massage therapist, creator of Pendola Training, and has a host of continuing education certifications in strength training, performance, and even Jack Daniels' coaching program.
In this interview, Matt and I are discussing the mental factors that contribute to our success in running. Because after you get your training right, the next big avenue for improvement is mastering your mindset and improving your confidence, drive to train, willingness to suffer, and finding the intrinsic motivation to always run consistently.
BTW, I haven't explored this topic on Strength Running at length. We have programs for injury prevention, strength training, dialing in your nutrition and fueling, coaching, and for beginner runners. But not for fine-tuning our mental fitness.
So if you have any questions, or suggestions, or ideas that you’d love for me to cover, find me on Instagram and send me a message (my direct messages are always open and I want to hear from you).