I Like it Long & Slow...

Long Slow Distance (LSD)

A few months ago I came across the phenomenon of the long slow distance (LSD) run. This was mainly through my relocation to Switzerland and through a lack of employment. I needed something to fill some of the spare time I seemed to have in abundance. Prior to this my longest run was usually a 10k every now and then, I never felt the need to run any further as most of my competitions were either on the track or a 5k tagged onto the end of a triathlon.

Everything has since changed. I started off trotting out for an hour exploring the Swiss countryside, and inevitably getting lost. One hour became an hour and a half, then two and now I find myself happily meandering through country lanes and vineyards for anything up to two and a half hours. Never in my wildest dreams did I think I would run for this length of time. 

As a result of these runs (alongside filling up my time whilst still struggling to find work) I have seen a drastic change in my body shape. Previously I was all about the speed and as a result if I was not careful I tended to bulk up a bit. However with the LSD now a staple in my training I have found that I have shaved inches off my body without ever meaning too, but hey, I am certainly not complaining. There is also a feeling of complete freedom with the LSD as quite frankly you are running for the sheer hell of it and the enjoyment of being in the fresh air.

A lot has been written about the LSD, I have found it to work wonders for me and it has increased my fitness levels tenfold. I would highly recommend a longer than usual run once a week, if nothing else it certainly blows the cobwebs out and is a fantastic stress reliever. I find that I get my best ideas on these runs, including the creation of this blog!

What?
LSD is the staple of every distance runner’s diet. If you’re training for a marathon, it’s de rigeur. Novice runners use LSD as springboards to the finish line, and elite marathon runners do multiple long runs to improve their times. Even if you’re only interested in fitness, a longer-than-usual weekend run is the perfect fat burner.

Long, slow runs are an ideal training choice if you are a beginner, injury-prone or not chasing any particular goal; in short running for pure enjoyment. The long slow run is about being the tortoise rather than the hare; it is about building your endurance and minimising your risk of injury. It is better to run your long slow runs by time rather than distance and concentrate on your running form and avoid fatigue.

Definition
"Long" is a relative term. One person's long run is another's easy 8-miler. Most experts agree that 20 to 30% of your weekly mileage should be devoted to the long run, depending on your overall mileage. For example, an elite runner logging 100 miles per week might do a 20 mile long run (20% of weekly mileage), whereas someone running 40 miles per week might do a 12 mile long run (30% of weekly mileage).

If it feels too hard, it probably is. LSD should be carried out at a comfortable, conversational pace.

Benefits
The LSD run has many benefits:

1. 
   

   Helps to adapt your joints and muscles to give them the endurance for long runs, therefore increasing your aerobic base
2. Improves your cardiovascular system, strengthens the heart and increases the blood supply in the muscles, therefore enhancing the body's capacity to deliver oxygen to muscles
3. Enhances the body's ability to burn fat as a source of energy
4. Teaches your body to store more energy as glycogen in your muscles and rely more on using fat as a fuel source
5. Teach the body to run efficiently, minimising the energy expenditure needed to move you along. Even if you are not training for a marathon, the LSD run is a key element in any fitness programme
6. Boosts confidence. Standing at the start line of your 5k / 10k etc knowing you have already ran the distance or further gives you a mental boost

In Practice
If you use a heart rate monitor, try to keep your heart rate within 60-80% of the working heart rate zone, or 70-85% of your maximal heart rate

The distance of the long slow distance run depends on the length of the race for which you are training. For a 5k race, the LSD need not be more than 5-10 miles. For marathon runners it needs to be more like 20 miles (or longer for advanced runners).

Add 15 minutes to your long slow run every other week, or increase the mileage by 10%, 

not more.

Walk it off?
Do not worry if you have to stop for periods during your long slow run. Walking allows you to stay on your feet for longer, which is the goal for adding distance. Inserting a walking break every now and then will allow your body to recover and adapt, reducing your risk of muscle damage.

Mix it up
Once you have mastered your long slow runs, mix it up a little by running it as a negative split, this is also called a 'progression run'. These runs start slowly and gradually get faster. They are ideal to help give you a race simulation as they help you to push yourself precisely when a race is at it's hardest; i.e. near the finish.

Start out slowly for the first couple of miles then gradually increase your speed every 2-3 miles by around 10 seconds per mile so that you end at goal race pace, or faster if possible.

Spring has sprung and it's the perfect time to dust off those running shoes, make use of the extra daylight and pound the pavement / trail / beach

Enjoy x