What is a good base mileage?

What is a Good Base Mileage?

Running is a popular form of exercise that provides numerous benefits to mental and physical health. For those who are new to running, it is important to understand what base mileage is and how to determine a good base mileage for your body.

What is Base Mileage?

Base mileage is the amount of miles you should run per week before increasing your mileage. This number should be determined based on your running experience, current fitness level, and goals. Base mileage should never exceed the amount of miles your body is able to handle.

How to Determine Base Mileage

When determining a good base mileage for your body, it is important to consider the following:

  • Running Experience: If you have never run before or have only been running for a short period of time, it is important to start with a lower base mileage in order to prevent injuries. For experienced runners, a higher base mileage may be more suitable.
  • Current Fitness Level: Your current fitness level is important when determining base mileage. If you are not currently in shape, you should start with a lower base mileage and gradually increase as your fitness level improves.
  • Goals: Lastly, your goals should be taken into account when determining a good base mileage. If your goal is to run a marathon, it is important to increase your base mileage to accommodate your goal.

Benefits of Base Mileage

Having a good base mileage can provide numerous benefits to your running. Below are some of the benefits:

  • Improved cardiovascular fitness
  • Increased endurance
  • Lower risk of injury
  • Increased motivation
  • Improved mental health

How to Increase Base Mileage

Once you have determined a good base mileage for your body, it is important to increase your mileage gradually. This will help your body adjust to the increased mileage and lower the risk of injury. Below are some tips on how to increase base mileage:

  • Start with a lower base mileage and gradually increase by 10-15% each week.
  • Incorporate cross-training activities such as biking and swimming into your training routine.
  • Listen to your body and adjust your base mileage accordingly.
  • Allow for rest days in order to give your body time to recover.
  • Make sure to stay hydrated and fuel your body with the proper nutrients.

Common Mistakes to Avoid

When increasing your base mileage, there are some common mistakes to avoid in order to ensure success. Below are some common mistakes to avoid:

  • Increasing your mileage too quickly or too drastically.
  • Not allowing for rest days in your training routine.
  • Not listening to your body.
  • Not fueling your body properly.
  • Forgetting to stretch and warm-up before running.

How to Track Base Mileage

Tracking your base mileage can help you monitor your progress and ensure you are increasing your mileage safely. Below are some tips on how to track your base mileage:

  • Use a running app or running journal to track your mileage.
  • Set short-term and long-term goals for yourself.
  • Monitor your recovery and adjust your base mileage accordingly.
  • Be consistent with your training routine.
  • Celebrate your successes and accomplishments.

What to Expect When Increasing Base Mileage

When increasing your base mileage, it is important to understand what to expect. Below are some of the changes you can expect when increasing your base mileage:

  • Increased aerobic capacity.
  • Improved running form and efficiency.
  • Increased endurance and speed.
  • Decreased risk of injury.
  • Increased motivation.

Tips for Beginners

For those who are new to running, here are some tips for starting off on the right foot:

  • Start with a lower base mileage and gradually increase.
  • Cross-train with activities such as swimming and biking.
  • Listen to your body and adjust your base mileage accordingly.
  • Make sure to stay hydrated and fuel your body with the proper nutrients.
  • Allow for rest days in order to give your body time to recover.

Conclusion

In conclusion, it is important to understand what base mileage is and how to determine a good base mileage for your body. When increasing your base mileage, it is important to do so gradually and listen to your body. With the right training and nutrition, you can achieve your running goals.

References

  • Ahmad, M. (2020, August 13). How to Increase Running Mileage Safely. Retrieved from verywellfit.com/how-to-increase-running-mileage-safely-2911451
  • Hanson, K. (2020, June 10). How to Calculate Your Running Base Mileage. Retrieved from verywellfit.com/running-base-mileage-2911704