Blog 3: Aerobic Base Training

Written By Endurance Admin

How to Build Your Aerobic Base Effectively: Your Simple Game Plan

Ready to roll? If you caught Part 1 and 2 of our Aerobic Base series, you know WHY base training is your secret weapon. Now let's talk HOW to actually do it without making your brain hurt.

As an athlete, chiropractor and endurance coach in Oakville, I've learned that the best training plan is the one you'll actually follow. So let's keep this simple, fun, and totally doable.

First Things First: How Hard Should You Go?

Forget complicated formulas. Here's all you need to know:

The Talk Test (One of my favourites!) Can you chat with a friend while exercising? Perfect! You're in the zone. Can you only grunt out single words? Slow it down, speed demon.

The Singing Test If you can belt out your favourite Taylor Swift song, you might be going too easy. If you sound like you're dying, definitely too hard.

The "I Feel Good" Test You should finish feeling energized, not destroyed. Think "I could do more" rather than "I need a nap."

Your 12-Week Base Building Adventure

Think of this like a video game with three levels:

Level 1: Getting Started (Weeks 1-4)

  • 3-4 workouts per week

  • 20-45 minutes each

  • Goal: Build the habit and have fun!

Level 2: Building Momentum (Weeks 5-8)

  • 4-5 workouts per week

  • 30-75 minutes each

  • Goal: Start feeling like a real athlete

Level 3: Base Building Boss (Weeks 9-12)

  • 5-6 workouts per week

  • 45-90+ minutes each

  • Goal: Become an aerobic machine!

Note: Everyone is different and every day looks different. Be sure to be checking in with yourself and be honest with yourself. A lot of endurance athletes fall into injuries from not listening to what their body is telling them. Celebrate listening to yourself and taking it easy on the days you need it!

Mix It Up! Fun Ways to Build Your Base

Become A Cross Training Genius:

  • Running (the classic choice)

  • Cycling (easy on the joints, hard on the quads)

  • Swimming (full-body awesome-ness)

  • Hiking (nature therapy + fitness)

  • Dancing (yes, really!)

  • Walking with friends (social gains + fitness gains)

Rainy Day Options:

  • Elliptical machine binge-watching

  • Stationary bike + podcasts

  • Swimming at the local pool

  • Mall walking (don't knock it 'til you try it!)

Strength Training: Your Injury Prevention Sidekick

At Endurance Therapeutics, I'm always telling clients: strong muscles = happy joints = more fun activities!

Keep It Simple:

  • Squats (sit down, stand up, repeat)

  • Planks (hold strong like a superhero)

  • Lunges (alternating or walking)

  • Single-leg stands (balance like a flamingo)

Do these 2-3 times per week and your future self will thank you.

How Do You Know It's Working?

Good Signs:

  • You wake up feeling fresh, not like a truck hit you

  • Climbing stairs doesn't leave you gasping

  • Your easy pace feels... well, easy!

  • You're excited for your next workout

  • People comment on your energy levels

Warning Signs to Slow Down:

  • Every workout feels hard

  • You're constantly tired

  • Your motivation disappears

  • Sleep quality goes downhill

  • You get sick more often

The Biggest Mistakes (And How to Avoid Them)

Mistake #1: Going Too Hard Too Often If you can't hold a conversation, you're probably working too hard. Slow down and enjoy the journey!

Mistake #2: All-or-Nothing Thinking Missed a day? No big deal! Life happens. Just get back to it tomorrow.

Mistake #3: Ignoring Your Body Feeling extra tired? Take an easier day. Your body is smarter than your training plan.

Mistake #4: Skipping Strength Work I get it, cardio is more fun. But 15 minutes of strength work twice a week prevents months of injury rehab.

Fuel Your Base Building

Keep It Simple:

  • Eat real/simple food most of the time

  • Don't go crazy with diet restrictions during base building

  • Fuel your body before and after workouts

  • Stay hydrated (especially in our Canadian weather!)

  • Sleep 7-9 hours (this is where the magic happens)

When Are You Ready for More Intensity?

You'll know when:

  • Your easy sessions feel genuinely easy

  • You recover quickly between workouts

  • You're sleeping well and feeling energetic

  • You're actually looking forward to adding some variety

The Bottom Line

Base building isn't about suffering—it's about building a foundation that lets you do awesome things for years to come. The athletes I see at Endurance Therapeutics who stay healthy and happy are the ones who master the art of going easy most of the time.

Remember: slow and steady doesn't just win the race—it gets you to the start line healthy and excited to be there.

Coming up in Part 3: How to keep your base strong all year long while still having a life!

Ready to build your aerobic base the right way? Dr. Keirstyn can help you create a plan that fits your real life, not just your ideal life. Let's chat at our Oakville clinic!

Endurance Admin
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Blog 2: Aerobic Base Training