In the pursuit of enhancing speed and efficiency in running, athletes often emphasise elements like speed workouts, intervals, and strength training. However, an often overlooked cornerstone that significantly impacts performance is the development of a robust aerobic base. In this blog, we’ll delve into the reasons why cultivating your aerobic capacity is vital and explore how having an exercise physiologist as a coach can elevate your running progress.

Understanding the Aerobic Base:

The aerobic system, responsible for energy production in the presence of oxygen, dominates during endurance activities such as distance running. Your aerobic base is the bedrock of this system, representing your body’s capacity to utilize oxygen for sustained energy.

Enhanced Oxygen Delivery to Muscles:
The development of your aerobic base is synonymous with improving your body’s ability to deliver oxygen to working muscles. With advancements in lung capacity, cardiac output, and blood volume, your cardiovascular system becomes more efficient, providing working muscles with a heightened oxygen supply. This not only reduces fatigue but also enables sustained efforts at a faster pace.

Efficient Energy Production:
Aerobic training promotes the efficient utilisation of energy sources like carbohydrates and fats. As your body becomes more adept at burning these fuels, you can maintain a higher pace for longer durations without triggering anaerobic pathways that lead to lactic acid buildup and premature fatigue.

Mitochondrial Density and Function:
The powerhouse of your cells, mitochondria, undergo growth and improvement with aerobic training. This enhances both the density and function of mitochondria, resulting in improved energy production and utilisation. The outcome is the ability to sustain a faster pace with less exertion.

Improved Recovery:
An adequately developed aerobic base facilitates quicker recovery between intense efforts. Efficient oxygen delivery expedites the removal of metabolic byproducts, reducing muscle soreness and expediting the recovery process. This enables more frequent and intense training without risking burnout or injury.

Optimal Body Composition:
Building an aerobic base aligns with achieving and maintaining optimal body composition. Regular aerobic exercise aids in regulating body weight by burning calories and promoting fat loss. This not only improves your power-to-weight ratio but also minimizes joint stress, fostering more sustainable and injury-resistant training.

The Building Blocks of Aerobic Training:

To fortify your aerobic foundation, various training components come into play:

Long, Slow Distance (LSD) Runs:
The cornerstone of aerobic training, LSD runs involve low-intensity, steady-state runs at a conversational pace. These sessions stimulate capillary development, enhance oxygen delivery, and improve overall endurance, laying the groundwork for more intense workouts.

Tempo Runs:
Running at a comfortably hard pace just below your lactate threshold, tempo runs improve your ability to clear lactate, delaying fatigue during extended efforts. These runs also cultivate mental toughness, preparing you for the challenges of race day.

Interval Training:
While commonly associated with anaerobic training, intervals can be adapted to benefit aerobic development. Longer intervals with shorter rest periods challenge your cardiovascular system and push your lactate threshold, ultimately increasing your aerobic capacity.

Hill Training:
Running uphill introduces resistance, promoting strength and power development. Hill training is an effective way to incorporate resistance into aerobic workouts, enhancing both muscular and cardiovascular endurance.

Cross-Training:
Activities like cycling and swimming complement running by providing low-impact aerobic workouts, reducing the risk of overuse injuries. Cross-training helps maintain aerobic fitness while giving running muscles a break, contributing to a more well-rounded and injury-resistant athlete.

The Progressive Approach with an Exercise Physiologist:

Building your aerobic base is a gradual process that demands patience and consistency. Having an exercise physiologist as your coach can be invaluable in this journey:

Gradual Mileage Increase:
An exercise physiologist understands the importance of a gradual mileage increase, preventing overtraining or injury. They will guide you in building up your weekly mileage sensibly, allowing your body to adapt progressively.

Periodisation:
An exercise physiologist can design a periodised training plan, alternating between phases of increasing volume and intensity, followed by periods of rest. This approach prevents burnout, promotes recovery, and ensures peak performance when it matters most.

Individualised Monitoring:
Exercise physiologists provide individualised attention, monitoring signs of fatigue or discomfort. They adjust your training plan as needed and may incorporate rest days or active recovery activities tailored to your specific needs.


In the pursuit of faster running times, building your aerobic base emerges as the fundamental key to unlocking your full potential. By prioritising aerobic training, you enhance oxygen delivery, improve energy efficiency, and develop the resilience needed for sustained efforts. Having an exercise physiologist as your coach adds an extra layer of expertise, ensuring a personalised and effective approach to your training. Embrace the process, stay consistent, and witness your aerobic base become the platform for achieving your running goals.