What is an easy run? As the word itself says it is easy. But are they really easy? Can we skip them if it does not put much stress on our bodies? What is its significance? What are the precautions we should take during an easy run? Let’s dig some more at the depth of this content and find out.
Before moving further, please give a view to this post regarding different types of running, so that you can have a better understanding of this particular type.
is Base Run?
Base runs or easy runs simply refer to low-intensity running for a short duration. So an easy run consists of running not only with low effort but also for a short or moderate duration. These runs should be done at an average natural pace and are not ought to be made very challenging. Running a 4k running with a pace of 6 to 7 minutes per kilometer is a good example of a base run. Sometimes recovery runs are also considered easy runs.
Should We Perform a Base Run?
The base run should be performed
once or twice a week on the day before a session of the long run to build
endurance. However, the beginners of long-distance running are advised to
perform more easy runs to develop endurance at a steady heart rate. Running a
4k run with a pace of 6 to 7 minutes per kilometer is a good example of a base
Importance or Significance of Easy Run?
As from the very childhood, we
have heard it from our parents that if we don’t make our base strong in the study
then we cannot do well in further higher studies. Similarly, in running too, if
we focus on our base runs then it will enhance our further high-level runs as
well as our performances in competitions. So if you want to be successful in
running then, you ought not to skip the base runs.
Base runs increase the ability of your body for better adaptations to the tough conditions you are going to face while performing your higher runs. It also improves the capillary actions to increase the better oxygen transport to blood. So it makes the running more economic. One more great advantage of these is that you can improve your performance without any great risk of injuries. It continuously keeps on improving your cardiovascular system and also plays a great role in the optimization of aerobic metabolism.
Precautions During a Base Run
There are not any risks of injuries in easy runs. However, for better results from the base runs, there are certain principles and precautions you should take.Some of those are listed below-
Always introduce varieties in base runs. If you do not apply variety to your training, your body will adapt to your current training and it will not feel much stressed and hence won’t give you enough results. So always introduce some new to your body for better results.
Always do base runs before a long run or speed intervals.
As this is an easy run, so do not hesitate to keep it nice, easy, and slow. You might be slow in practice but you can be much faster in the race and it’s all that matters.
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