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LONG SLOW DISTANCE: Slow, but not too slow

© Clive Maxwell Prestt

Introduction

Run long, run slow, that is to say, long slow distance (LSD) is often seen by serious runners as one of the cornerstones of their training. It manifests itself in a long slow Sunday morning run of 15 to 20 miles (24 to 32 kilometres) and the telling to themselves of "I must get my mileage in.". So why is this? Is it really so important? Which type of runner is it for? How many times a week or in a month should you do a slow long distance run? What race distances does it help towards training for? How far should you run in relation to the distance of the race you want to peak for? These are all questions which are now answered.

Benefits of LSD

Focus Question: Who should run LSD only in the preparatory part of the year and not in the peak race period? Who should run LSD all year round?

Like a large volume of repetitions (see last article), the main benefit of a long slow run is to develop aerobic resistance. This contrasts with medium paced training runs (see article before last), and with tempo runs (articles to come in the near future) which develop aerobic power.

This aerobic resistance developed by long slow runs is the fundamental building block on which your ability to run a long distance at a sustained speed in a race is built.

These long slow runs are run more in the preparatory foundational stage of the 5000 and 10000 metre athlete's training year, which is usually in the winter, and shortened as well as becoming fewer and farther between in the race preparation and competitive peak season phases. But 800 and 1500 metre specialists also need to run them in winter too.

Of course, marathon runners run LSD runs all year round.

Post Question: What is the major benefit mentioned above of LSD to the runner's physiology?

As with any other complex activity, one part related to other parts in an integrated whole. So which of these other important benefits not to be overlooked apply to yourself?

1) Development of the blood circulation system, and increasing the size of you cardiac cavities - which means moving more of the oxygen which your lungs can hold to the muscles where you need it so that you run nearer to your potential.

2) Your muscles usually use glycogen as a source of fuel, but during a long run this runs out and the muscles start to use fats as fuel - so a long slow run trains you muscles to burn the fats efficiently. This particularly applies to marathon runners.