Whatever your running goals are, making sure you have a strong base is essential. Just like a well-built house, creating a solid foundation is key before beginning to train for specific running or racing goals. Working on aerobic efficiency, and improving the structural ability of your body to withstand training stresses are ideal things to focus on as you embark on a new cycle of running.

A running base can be built over six weeks or longer, the specifics will depend on your running experience and fitness level. Even if you haven’t taken an off-season, spending a few weeks dialling in the basics will get you started on the right foot.

Essential to base training is improving your ability to use oxygen; creating a strong aerobic engine. The more efficiently you can use oxygen when you run, the longer you can delay the point at which lactic acid begins to build up (a.k.a. you reach your lactate threshold), and the longer you’ll be able to maintain a faster pace once you begin to add speed work. Base training should include lots of easy and steady-state running, allowing you to recover quickly between runs.

Runners should gradually increase mileage as they begin to build their base, build structural tolerance and durability. Structural tolerance or integrity refers to the capacity of your tendons, ligaments and joints to withstand a progressive increase in physical training. The greater your structural tolerance, the longer your body can continue to resist fatigue and injury.

Adding in some basic strength training and mobility exercises is another great way to build your structural tolerance, and you don’t need fancy gym equipment to get started.