Blog 1: Aerobic Base Training
Part 1: What is Aerobic Base Training?The Foundation of Endurance Performance
As an endurance coach, athlete and chiropractor practicing in Oakville, I see many athletes who are eager to jump into high-intensity workouts and speed sessions. But here's what I tell athletes who walks into Endurance Therapeutics: without a solid aerobic base, you're building a house on sand.
Aerobic base training is the most misunderstood and undervalued aspect of endurance training (that and functional strength training), yet it's the foundation that separates good athletes from great ones—and healthy athletes from injured ones.
What Exactly is Aerobic Base Training?
Aerobic base training, also known as base building or aerobic development, is a period of training where you focus primarily on developing your aerobic energy system through low to moderate-intensity exercise. This isn't just "easy running" it's a systematic approach to building the physiological foundation that supports all other training.
During aerobic base training, you're working at intensities where your body can efficiently use oxygen to produce energy, typically at 60-75% of your maximum heart rate. At this intensity, you should be able to maintain a conversation while exercising or what we call the "talk test."
The Science Behind Base Training
From my years of training myself and working with endurance athletes, I've seen firsthand how proper base training transforms performance. Not only does it enhance performance, it also decreases your risk of injury while building and later on into race season. Here's what happens in your body during this crucial phase:
Cardiovascular Adaptations:
Increased stroke volume (more blood pumped per heartbeat)
Enhanced capillarization (more tiny blood vessels in muscles)
Improved cardiac output efficiency
Lower resting and exercise heart rates
Metabolic Improvements:
Increased mitochondrial density (more cellular powerhouses)
Enhanced fat oxidation capacity
Improved lactate clearance
Better oxygen utilization at the cellular level
Structural Benefits:
Strengthened connective tissues (tendons, ligaments, bones)
Enhanced neuromuscular coordination
Improved movement economy and efficiency
Reduced injury risk through gradual adaptation
Why Many Athletes Skip Base Training (And Why They Shouldn’t!)
In my practice at Endurance Therapeutics, I frequently see athletes who want to skip base training because:
It feels "too easy" or boring
They want immediate performance gains
They're focused on upcoming races
They don't understand the long-term benefits
This mindset often leads to plateaus, injuries, and burnout. The athletes I work with who consistently build and maintain their aerobic base are the ones who:
Stay healthy season after season
Continue improving year over year
Recover faster from hard training
Perform better in competitions
Stay tuned for Part 2 What is Aerobic Base Training coming soon!
To learn more about building aerobic fitness or injuries reach out to Dr. Keirstyn today. You can also book online here or reach to us today!
P: 905-288-7161
Email: admin@endurancetherapeutics.com