A
t the beginning of every training cycle, and especially during the first mesocycle of preparation, one of the most important elements to develop is the aerobic base. This represents the physiological and metabolic foundation upon which all subsequent training adaptations will be built, such as improvements in speed, strength, and lactate curve dynamics, ultimately leading to enhanced performance.
For runners preparing for the 6 km and 10 km races of the SNF Nostos Run, proper development of the aerobic base is the first and most critical step of their preparation.
What is the Aerobic Base
Aerobic endurance refers to the body’s ability to produce energy through the use of oxygen over a prolonged period of time. In endurance events such as running, the majority of energy production comes from aerobic metabolism.
Systematic training at low to moderate intensity leads to significant physiological adaptations, including:
- increased mitochondrial density in the muscles
- improved capillary network and oxygen delivery
- enhanced fat oxidation and metabolic efficiency
- increased stroke volume and cardiac output
These adaptations allow the runner to sustain higher intensities for longer durations with lower energy cost.
According to scientific literature, performance in endurance events is primarily determined by three key physiological factors:
- maximal oxygen uptake (VO₂max)
- lactate threshold
- running economy
The development of a strong aerobic base significantly contributes 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 runners is the tendency to perform a large portion of their training at relatively high intensities. Often, “comfortable” intensity is confused with truly low intensity, leading to a mismatch between intended and actual training load. Scientific evidence 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, following what is known as a polarized training intensity distribution.
Low-intensity training:
- promotes the development of aerobic metabolism
- reduces the risk of injury
- facilitates recovery between higher-intensity sessions
- allows for the maintenance of a high overall training load
Consistency in training and the gradual increase in volume are often more important factors for improvement than excessive intensity.
https://pubmed.ncbi.nlm.nih.gov/26578968/
Theodorakakos Dimitrios
Sports Director @sportsexcellence
Sports Excellence Team