Floris GiermanPodcast Host, Author, Running Coach, Co-Founder Path Projects

Why to build a monster aerobic base

Name: Why to build a monster aerobic base
Uploaded: 2026-02-28T19:23:23+00:00
Duration: 11 s
Channel: Floris Gierman
Description: Most recreational runners are aerobically deficient and can't sustain effort at their aerobic threshold without walking. Building aerobic capacity first…

28 Feb 2026 · 0 min

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0:11

Most recreational runners are aerobically deficient and can't sustain effort at their aerobic threshold without walking. Building aerobic capacity first unlocks years of improvements in speed and endurance, while training mostly above threshold trains your body to neglect aerobic metabolism instead.

We often see people coming to us who can't run very fast. Some of them can't even run at their aerobic threshold. They need to walk to be in that energy zone. Those people we call aerobically deficient.
You will never maximize your endurance potential without first maximizing your basic aerobic capacity. Why is that the absolute starting point for a recreational runner?
I have yet to meet anyone who has not responded positively over the course of months and months to aerobic-based training. I have seen athletes improve their aerobic threshold speed for 10 years running. For most of us, almost unlimited potential to increase our aerobic capacity speed. If you train above the threshold, you're basically telling the aerobic metabolism, oh, I really don't need you. I need more anaerobic capacity than aerobic capacity.