Episode
Base Building Blueprint To Set Yourself Up for a Year of Running Success
- Published
- Jan 3, 2026
- Duration seconds
- 2149
- Processing state
not_requested
Actions
POST https://stenobird.com/v1/public/podcasts/tread-lightly-running-podcast-6090880/episodes/base-building-blueprint-to-set-yourself-up-for-a-year-of-running-success/transcription-requests
Idempotently request low-priority transcript generation for this episode.GET https://stenobird.com/podcast/tread-lightly-running-podcast-6090880/base-building-blueprint-to-set-yourself-up-for-a-year-of-running-success.md
Read the agent-friendly Markdown representation of this episode resource.
Summary
Base building is not very exciting – but it is highly effective, whether your goal is to run a faster marathon or 5K. While often conflated with an off-season, a base building phase is a distinct and crucial training phase. This phase of lots of easy miles develops both aerobic fitness and tissue tolerance, so that you can later build race-specific fitness with lower risk of injury and greater adaptations overall. In this episode, we discuss the adaptations of base building, how to structure a base building phase, and more! ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content! In this episode, you’ll learn: ✅ What is base building and why is it beneficial? ✅ Is base building solely easy running? ✅ How long should a base building last? ✅ Sample workouts for a base building phase ✅ The role of long runs during a base build ✅ How often should you run during a base building phase? References: 🔬 PMID: 40913707 🔬 PMID: 40878015 Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Let’s stay connected: ➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/ ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/