What to do in base training to do well in running events –

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If you’ve taken a break from training or decided it’s finally time to start racing, welcome to the base season. Initial preparation is essential for any athlete, whatever their goal and level. It’s like a building: without a good foundation, it can collapse.

“The gains in physical conditioning during this period will support the work over the months and even reduce the risk of injuries”, explains Thiago Pitta Penna, head coach at the Team Penna studio, in São Paulo.


Take it easy

The focus of this phase (which lasts four to eight weeks) is building strength and running at an easy pace. “Usually, there are three 50- to 60-minute workouts per week, varying the stimuli, such as inclination, educational exercises or longer mileage”, guides Daniel Neves, technical director of DPN Run Assessoria Esportiva, in São Paulo.

It is worth changing terrains to avoid the impact of the asphalt and work on strength and body awareness – run on grass and on trails. Other sports, such as swimming and rowing, help with breath and motor skills. “And don’t forget, of course, muscle building.”

no record

Not that competitions are not indicated now, but you can be sure that it will not be a good time to lower your time. “If you want to participate in a race, go to put into practice what you’ve learned from training, correcting your posture and developing rhythm and strategy”, Thiago advises.

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But don’t push yourself too hard so as not to injure yourself – your legs aren’t ready for that yet, no matter how much experience you’ve had in the past! “It is the phase of feeling and respecting your body. Take your time. Start calmly so that the results appear throughout the year”, concludes coach Daniel.