Building a Strong Running Base: A Quick How-to and Why You Should.

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:

  • You will increase aerobic efficiency. You will get your body used to using oxygen in its most efficient way possible. 
  • You can see an improvement in your VO2max (especially new runners!).
  • If you don’t gradually build a base before jumping into training, you risk an adverse reaction when stressing your body.
  • Taking time to build a base helps set you up for success with your next training cycle.
  • Consistently running again will help your body get used to the stress without unnecessary risk of injury.
  • You will work on your mental strength without the added pressure of racing.

How-to start incorporating more running:

  • Start with easy runs. Save speed/high-intensity for your next building phase.
  • Run for time. Set a goal of running for 15 minutes, get outside, and do not worry about the distance you cover.
  • Aim for one longer run a week. Make it work with your schedule. If you have more time to run on Wednesdays, then make that your long run day. Set yourself up for success.
  • Alternate with cross training days. If you enjoy cycling, swimming, yoga, etc — make sure these activities have a place in your schedule. Try not to run many consecutive days in a row in the beginning.
  • If the weather is extra terrible, sub for cross training. The beauty of not officially ‘training’ means you can let yourself skip running in the blizzard and cross train any time you’d like. Cross training is a key part of base building. 
  • Make it fun. Have a run date with your partner. Run to the library to pick up a book. Use your running time as podcast listening time. Think of ways to make each run more fun or productive — it can help make sure you don’t skip it. 

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:

  • Monday: Run 10-15 minutes
  • Tuesday: cross train
  • Wednesday: Run 20 minutes
  • Thursday: rest day
  • Friday: Run 10-15 minutes
  • Saturday: cross train
  • Sunday: Run 30 minutes

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.

What I Think About Run/Walking

Let’s talk about the run/walk! This post is way overdue, but I am happy to post in a time where most of the United States is facing extreme heat. Now is the perfect time to try the run/walk method.

I love run/walking. If you know me personally, you still might be surprised to hear me say this. I used to be the QUEEN of running my easy runs too fast. I thought if I wasn’t running fast, I wasn’t running. What was the point? 

Not shockingly, always running too hard and not taking recovery seriously, led me to an injury back in March of 2017. I decided to start working with a coach in January of 2018 and the first thing he told me was that he was going to make me slow way down for a lot of my runs. I did not love that idea. And he can tell you how much I pushed back that first month or two. The best way to make me take easy runs truly easy? Introducing the run/walk as part of my training.

A run he would often plan for me was 60 minutes easy: 9 minute run, 1 minute walk, repeat. I remember the first time I saw this, I thought excuse me, you want me to take walk breaks on the Chicago Lakefront Trail? Let people pass me? What if I don’t need the breaks? 

That was the point. Run/walks are meant to help you get in time on your feet, while keeping your heart rate lower, and therefore requiring less recovery time. You should end a run/walk feeling like you want more. 

As Eric (my coach) says, “This type of running forces you to take a break and reassess what you are doing. There is no mentally slipping into a pace that is just a little bit faster than what you should be doing and before you know it you’re 45 minutes into an easy run with a HR pushing zone 4. The secret here is that these 1 minute breaks aren’t nearly enough to actually recover. They’re enough to stop and catch your breath, remember what you’re supposed to be doing and that’s about it. Most people’s heart rate slips barely back down to zone 1, if it slips at all, before they are off on the next 9 minute jog.” He wrote about this topic for the Runners’ Report, find more here

It took me a while to get used to this type of running. I felt like I was “cheating” at first. And I fought the urge to pause my Garmin while I walked (you should just leave it on). But I slowly started to realize that over the course of an hour, I was only walking for 6 minutes total. That’s not much at all. Those 6 minutes were just brief opportunities to drop my heart rate a little and reset my pace to make sure I was not moving too quickly. And it also served as a reminder to really take in the views and the nature around me.

I even started to look forward to these days. My hard days were HARD. They required a lot of effort. So, my easy days had to be easy. It was the perfect balance. And once summer hit, I realized run/walking in the summer heat was a way better idea if only just to convince myself to get out the door. 

Running in the heat is hard. You naturally have to slow down a bit to sustain similar efforts. Run/walking helps keep your heart rate in check while allowing you to be running out in the hot sun. If you are having a hard time motivating yourself right now, please try this approach!  Do not worry about what your overall pace is. I try not to even pay attention to it at all. Some days for me this can be an 8:50 overall, other days 10:30 pace. Doesn’t matter. 

Garmin run walk photo

Over two and a half years later and still at least two of my weekly runs are run/walks. Doing this helps prevent risk of injury, while maintaining high mileage. Since Eric introduced me to this type of training, I have been injury-free and set PRs in almost every race. This type of training can make you faster. 

I haven’t used run/walking in a marathon, but I did use this method to complete my first ultra marathon last August. I signed up for a 50K (my first) with only a couple months to ‘train’. I had a marathon base already. I knew it would be a hot day being an August race in the Midwest, so my coach and I decided I would run/walk this from the start. Every long run leading up this race was a run/walk of either run 19 minutes, walk 1 minute, repeat. Or run 14 minutes, walk one minute, repeat. Again, not a ton of walking time, but enough that I looked forward to it every time I had a ‘walk minute’. This paid off for me. Race day was 85 degrees Fahrenheit and I do not think I would have covered 31.50 miles so well if I hadn’t run/walked. I went with the 14/1 approach. Did I want to walk after only running 14 minutes in a race? No. Did I have a little bit of a hard time letting people pass me every time I walked in the first half of the race? Yes. But the thing is…I passed them all eventually. I rigidly stuck to the 14/1 for the entire race. And I ended up catching every person that had passed me before and I felt GOOD. I mean as good as you can on that hot of a day running the farthest you ever have. I finished in 4:48:17 (9:09 average pace) – 3rd female overall. I never would have thought I would run/walk a race, but this was the perfect opportunity to try it out and it worked well.

So, saying again: I love the run/walk. This is something I have all of my athletes do too. I truly believe it helps keep you healthy and helps you get faster. I know it can be hard to get used to at first, but it is worth trying. Eric and I joke now about how I am the one convincing runners to try this, when I used to think he was crazy for even suggesting it to me. We can all learn if we are open to trying new things. This is one thing I really will utilize forever. I want to run throughout my entire life, so smart training is really important to me. This is why I became a coach myself. I am so passionate about taking care of yourself while also hitting the fast time goals you want to. You can do both.

Happy run/walking. Let me know if you try this out!


Why Coaching?

I have worked with my endurance coach, Eric, for over two years now. I originally sought out a coach in December of 2017 after a recommendation from my chiropractor. I had spent a lot of 2017 injured from over training, but I had earned my spot at my first Boston Marathon that coming April and all I really cared about was getting to that start line injury free. My chiropractor knew me pretty well at that point and said the main thing I needed was someone to reel me in, slow me down, and teach me how to run in a way I could sustain for life.

Intro: Eric.

I met Eric for coffee to learn more about his coaching style and what he offered and decided to go for it. Yes, this was an investment. I now had a new monthly payment. But I really wanted to prioritize my training and my health, so I made it work. I knew there would be value in 1:1 coaching completely custom to me, my strengths, and my schedule. 

Obviously, this has worked well since I am still working with Eric as my coach over two years later. But I won’t tell you I was an angel athlete in the beginning. Eric made me start training by heart rate and time rather than set mileage. And he quickly told me my easy runs were nowhere easy enough. I was confused. I felt like they were fine. But he could tell by my heart rate that I was working harder than I should have been. He also had me start run/walking. This was a huge adjustment for me. Let people pass me on the lakefront while I took a walk break? I hated it at first. Next I found out that he was never going to have me run 20 miles as a training run in this marathon cycle. Excuse me, what?! I had always run at least one 20 miler. I fought him on this one. But I realized that I was paying him for his expertise and it would be a waste if I didn’t trust him. So, I gave him my trust. I did exactly what he said for the 4.5 months leading up to Boston. 

I got to Boston feeling extremely nervous. The night before the race I was more nervous about a race than I had ever been before. I felt like I hadn’t done enough. How hard would 26.2 miles feel when my longest run that year had been 16 miles? What if I hadn’t done enough speed work. What if. What if. What if. Luckily, Steph and Melissa singing show tunes for awhile helped me laugh the nerves away. I didn’t even mention how terrible the racing conditions were going to be…

But I showed up. I said, okay this weather is insane, but I am going to push as hard as I can for as long as I can. And I walked away with a 2+ minute PR on a hard course in crazy conditions. I felt truly amazing throughout the entire race. So, maybe Eric really did know what he was doing. 

It really wasn’t even about the PR that day, but the fact that I had gotten through the training cycle without injury. Having a coach to check in with regularly, ask questions and hold me accountable made SUCH a difference for me. If I had to move something around, he made it work for me. If I was sick, he adjusted for me. If I wanted to go out and run like a maniac, knowing he would see it held me back. Having this contact and someone invested in my training was really a game changer.

I’ve stuck with having a coach ever since. I can’t imagine not having one now. My running is really important to me and I think having the individual support is what makes me run well and healthy. I have learned a lot from Eric and Superfly Coaching and it has made me extremely passionate about smart training. So passionate, that I decided to become an endurance coach myself.

I took on my first few athletes this past November and had a few more start in January. Being on the other side of training is really exciting. I understand the hard parts of making changes, slowing down, dealing with injury, etc because I have been there. I want to help athletes reach their goals and also teach them habits that will help keep them running for a lifetime. I am so invested in their goals and working with them is truly fun for me. 

If you want to learn more about my run coaching, please feel free to reach out. Send me an email to or a DM on Instagram. I have room for a few more people to start if they are ready. And I will be taking on more athletes come fall marathon training cycle too. Eric and I are also in the works of bringing together a virtual Superfly Track Club a group through Superfly Coaching that will focus strictly on runners. Stay tuned! 

I am always working at being the best runner and coach I can be. I learn new things every day, I try new things, I talk through things with Eric. 

I can confidently say I would not be the runner I am if I had not explored coaching. No matter what your goals are, I think coaching can help you reach them. It helps to have someone believe in your goals as much as you do.