Build a base! Now is a great time to. Base building isn’t sexy. Most people don’t brag about their weeks on end of easy to moderate runs for time, but I strongly believe proper base building helps set you up for successful training cycles.
Reasons you should build a base:
How-to start incorporating more running:
If you get back to consistency, you will have fewer runs where your mind tells you “I want to stop.” You will be building mental toughness, even if you are not running hard speed workouts. Consistency BEFORE intensity.
A sample week for someone coming back to running after an extended break:
Don’t be afraid to throw in some walk minutes. Do not stress about how fast you go! This isn’t a set example for every runner. Some people can jump into more time right away. Some need a little less. Depends on your running history. But for example if you have been running 0-10 miles a week, do not try to automatically jump back into 40 miles a week. Or if you have been running 40 miles a week, do not jump right up to 80 mile weeks. Gradual is the key word.
Work on your mileage base for 4-8 weeks before progressing, if time allows. Then move into the next phase of building where you add speed back for 4-8 weeks.
You can do it.
Start now. It is a great time to build a base. Try to hold yourself accountable and work on making running a consistent part of your routine again.
Base building is not always the ~fun part of training, but it is an essential part. Do not be afraid to dedicate real effort to building a strong base. If you feel really good some days, go a little faster and if the easy days feel good, enjoy the easy. Let this base building time remind you why you love to run in the first place.
And if you want a little extra guidance and accountability, coaches are out there to help you reach your goals.