# Base Building Blueprint To Set Yourself Up for a Year of Running Success

Page: https://stenobird.com/podcast/tread-lightly-running-podcast-6090880/base-building-blueprint-to-set-yourself-up-for-a-year-of-running-success
Text version: https://stenobird.com/podcast/tread-lightly-running-podcast-6090880/base-building-blueprint-to-set-yourself-up-for-a-year-of-running-success.md
Podcast: [Tread Lightly Running Podcast](https://stenobird.com/podcast/tread-lightly-running-podcast-6090880)
Published: 2026-01-03T07:00:00+00:00
Episode link: https://podcasters.spotify.com/pod/show/tread-lightly-podca/episodes/Base-Building-Blueprint-To-Set-Yourself-Up-for-a-Year-of-Running-Success-e3coi2k
Audio file: https://anchor.fm/s/da84ca30/podcast/play/113051156/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-11-23%2F29b1f2bc-59b9-b908-16b1-5e74bfff29e0.mp3
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JSON: 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
Duration seconds: 2149

## Resource

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/

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## Transcript

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