By building an aerobic base you will be stronger and will develop a good resistance to injury.

The goal is to build a strong aerobic base; for this, according to a personal trainer from a gym in South Beach, Miami, you should train around your 65 to 70% of your maximum heart rate.  Over time you will get more efficient and you will be able to do more workout.  Another benefit of building aerobic base is that you are burning fat as fuel.   It is recommended to train at this level for 12 – 14 weeks in order to build a stronger base.

“These comfortable, steady efforts are often called base miles because they form the “base” of a runner’s training program, and should account for 80 to 85 percent of total weekly mileage (with the other 15 to 20 percent coming from higher-intensity training)…. Physiologically, base miles are important because they boost aerobic conditioning, develop slow-twitch muscle fibers, increase blood volume and glycogen storage, strengthen connective tissue, and enhance the body’s ability to burn fat.” (Build a Better Base – by Ed Eyestone).

At the beginning you will think and feel that you are not doing enough, but after some weeks of doing this, you will really notice the difference!