We’ve all heard that catchy tune by Meghan Trainor, “It’s All About That Bass.” While her song is focused more on appearance, there’s a deeper truth for runners and athletes alike—it really is all about the base… just not the one you might think.
We're talking about your pelvis—your literal foundation for lifelong mobility.
Why the Pelvis Matters
Everything is anchored to your base:
✅ Hips
✅ Glutes
✅ Quads
✅ Hamstrings
✅ And the often-problematic IT band
If your base is unstable, tight, or imbalanced, it can lead to a cascade of problems, especially knee pain. For example, a tight IT band is a common cause of lateral knee pain in runners. And yet—many of us (myself included) just lace up and go, never thinking about glute strength or pelvic alignment.
Balance is Power
Sprinters figured this out long before distance runners did: if your glutes and hamstrings are weak, your quads will dominate and create muscular imbalances. This leads to instability, poor mechanics, and a higher risk of injury.
A strong and balanced pelvis leads to:
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Greater speed
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Better stability
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Improved balance
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And more resilience as we age
The Distance Runner's “Base”
For long-distance runners, “base” means more than the pelvis. It’s also about building a strong aerobic foundation through slow, steady miles. Those easy long runs might not feel like much, but they trigger powerful adaptations in your body:
🩸 More red blood cells
⚡ More mitochondria
💪 Greater endurance
Your body is incredible—and it adapts to training over time. With consistent effort, it naturally becomes more efficient at moving oxygen and producing energy. That’s your cardiovascular base in action!
Bottom Line
Whether it’s muscle balance or aerobic endurance, your base is everything. Pay attention to your hips and glutes. Embrace your long, easy runs. Stay consistent. These small, simple inputs lead to a long, healthy running life—and lifelong mobility.
Keep running smart, friends and don't forget it is all about the base!
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