Long Slow Distance
Encyclopedia
Long slow distance is a form of aerobic
endurance training
in running
and cycling
. Physiological adaptations to LSD training include improved cardiovascular function, improved thermoregulatory
function, improved mitochondrial energy production, increased oxidative capacity of skeletal muscle, and increased utilization of fat for fuel. Ernst van Aaken
(1910–1984), a German physician, is generally recognized as the founder of the long slow distance method of endurance training.
in 1969. Henderson saw his approach as providing an alternative to the dominant school of training for distance running which he called “PTA school of running – the pain, torture, and agony” approach. He documented the success of six competitive runners who followed in one form or another an LSD training regime, sometimes combining a few more strenuous workouts with the regular long slow distance running with weekly mileages ranging from 50-60 to 120–150 miles per week, with marathon personal bests between 2:14 and 2:50 hours. In addition, there are ultra-marathoners who use a similar method for training.
A typical 5k runner might consider 8 to 10 miles of LSD, while a marathoner might run 20 or more miles. LSD runs are typically done at an easy pace, 1–3 minutes per mile slower than a runner's 10k pace. The objectives of these runs are to build blood volume and to increase muscle strength, endurance, and aerobic fitness. One method is to run at your maximum aerobic heart rate which can be calculated by subtracting your age from 180 and making minor adjustments according to age and training.
According to sportswriter John Brant in his 2006 book Duel in the Sun
, almost every serious distance runner in the early 1980s used Lydiard's system of building an endurance base with many miles at an aerobic pace
before running shorter distances at an anaerobic pace
.
Henderson’s book was not only directed at competitive runners, but also at runners who wanted to have fun running. He writes, “LSD isn't just a training method. It's a whole way of looking at the sport. Those who employ it are saying running is fun – all running, not just the competitive part which yields rewards.”
An example of the LSD approach is provided by the Honolulu Marathon Clinic. Its founder, cardiologist Jack Scaff, used a long slow distance approach for training tens of thousands of marathon finishers. Over a period of nine months, the Clinic promises the possibility of finishing one’s first marathon. The method is completely LSD—long runs at a talking pace—“the minute you can’t talk,” you are going too fast.
Starting out with an hour run three times a week and building up to weekly averages of 40 to 60 miles a week for the last three months, thousands of graduates of the program have found that they could complete the full Honolulu Marathon
which is held every year in beginning of December. The clinic’s approach can be seen from its original Rules of the Road
A variant of the LSD approach is to combine running slowly with walking breaks.
An example of such an approach is provided by the running clinics organized by Jeff Galloway
In running circles, John Bingham
aka the Penguin, is a well-known practitioner of LSD combined with walking breaks.
or speed training
is recommended.
Henderson uses races as speedwork and is a proponent of speedwork in limited quantities. The recommended ratio of normal running to fast running is between 10 to 1 and 20 to 1.
The scientific literature (e.g.,) indicates that high-intensity training can provide greater benefit than moderate-intensity endurance training. As a result, Kurt Wilkens (one among many) is skeptical that LSD is the best way for maximizing athletic performance, except perhaps for marathon and triathlon training. Additionally, the U.S. Army is reducing the use of long runs in its physical training programs.
Aerobic
Aerobic is a word that means "requiring air", where "air" usually means oxygen.Aerobic may also refer to:* Aerobic exercise, prolonged exercise of moderate intensity* Aerobics, a form of aerobic exercise...
endurance training
Endurance training
Endurance training is the deliberate act of exercising to increase stamina and endurance. Exercises for endurance tends to be aerobic in nature versus anaerobic movements. Aerobic exercise develops slow twitch muscles...
in running
Running
Running is a means of terrestrial locomotion allowing humans and other animals to move rapidly on foot. It is simply defined in athletics terms as a gait in which at regular points during the running cycle both feet are off the ground...
and cycling
Cycling
Cycling, also called bicycling or biking, is the use of bicycles for transport, recreation, or for sport. Persons engaged in cycling are cyclists or bicyclists...
. Physiological adaptations to LSD training include improved cardiovascular function, improved thermoregulatory
Thermoregulation
Thermoregulation is the ability of an organism to keep its body temperature within certain boundaries, even when the surrounding temperature is very different...
function, improved mitochondrial energy production, increased oxidative capacity of skeletal muscle, and increased utilization of fat for fuel. Ernst van Aaken
Ernst van Aaken
Ernst van Aaken was a German sports physician and athletics trainer.Van Aaken became known as the "Running Doctor" and the founder of the training method called the Waldnieler Dauerlauf . He is generally recognized as the founder of the long slow distance method of endurance training...
(1910–1984), a German physician, is generally recognized as the founder of the long slow distance method of endurance training.
Joe Henderson
Long slow distance running was promoted as a training method by Joe HendersonJoe Henderson (runner)
Joe Henderson is an American runner, running coach, writer, and former chief editor of Runner's World magazine. He currently writes for Marathon & Beyond magazine, and since 1982, a weekly column entitled "Joe Henderson's Running Commentary"...
in 1969. Henderson saw his approach as providing an alternative to the dominant school of training for distance running which he called “PTA school of running – the pain, torture, and agony” approach. He documented the success of six competitive runners who followed in one form or another an LSD training regime, sometimes combining a few more strenuous workouts with the regular long slow distance running with weekly mileages ranging from 50-60 to 120–150 miles per week, with marathon personal bests between 2:14 and 2:50 hours. In addition, there are ultra-marathoners who use a similar method for training.
A typical 5k runner might consider 8 to 10 miles of LSD, while a marathoner might run 20 or more miles. LSD runs are typically done at an easy pace, 1–3 minutes per mile slower than a runner's 10k pace. The objectives of these runs are to build blood volume and to increase muscle strength, endurance, and aerobic fitness. One method is to run at your maximum aerobic heart rate which can be calculated by subtracting your age from 180 and making minor adjustments according to age and training.
According to sportswriter John Brant in his 2006 book Duel in the Sun
Duel in the Sun (book)
Duel in the Sun: Alberto Salazar, Dick Beardsley, and America's Greatest Marathon is a 2006 book by freelance sportswriter John Brant. Expanded from an article featured in Runner's World magazine, the book tells the story of two American distance runners, Dick Beardsley and Alberto Salazar, and how...
, almost every serious distance runner in the early 1980s used Lydiard's system of building an endurance base with many miles at an aerobic pace
Aerobic exercise
Aerobic exercise is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism...
before running shorter distances at an anaerobic pace
Anaerobic exercise
Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass...
.
Henderson’s book was not only directed at competitive runners, but also at runners who wanted to have fun running. He writes, “LSD isn't just a training method. It's a whole way of looking at the sport. Those who employ it are saying running is fun – all running, not just the competitive part which yields rewards.”
An ethos for recreational running
During the 1970s running boom, many recreational runners used LSD as a basis for training.An example of the LSD approach is provided by the Honolulu Marathon Clinic. Its founder, cardiologist Jack Scaff, used a long slow distance approach for training tens of thousands of marathon finishers. Over a period of nine months, the Clinic promises the possibility of finishing one’s first marathon. The method is completely LSD—long runs at a talking pace—“the minute you can’t talk,” you are going too fast.
Starting out with an hour run three times a week and building up to weekly averages of 40 to 60 miles a week for the last three months, thousands of graduates of the program have found that they could complete the full Honolulu Marathon
Honolulu Marathon
The Honolulu Marathon is one of the world's largest marathons. It takes place annually in Honolulu, Hawaii on the second Sunday in December. - History :...
which is held every year in beginning of December. The clinic’s approach can be seen from its original Rules of the Road
- The rules:
- No fewer than three runs per week
- No more than five runs per week
- No less than one hour per run
- No farther than 15 miles on any run
- One run per week lasting two hours or more (after month 5)
A variant of the LSD approach is to combine running slowly with walking breaks.
- "It has been found that average runners will have more success if they take regular walk breaks.
- "The strategy is unusual in that it doesn't involve simply walking when you are tired. Walk-break runners force themselves to stop even at the beginning of a run when they are fresh."
An example of such an approach is provided by the running clinics organized by Jeff Galloway
Jeff Galloway
Jeff Galloway is a former American Olympian and the author of Galloway's Book on Running....
In running circles, John Bingham
John Bingham (runner)
John Bingham is an American marathon runner and author, nicknamed "The Penguin", who has achieved widespread recognition for promoting the walking of long-distance race courses to the general public....
aka the Penguin, is a well-known practitioner of LSD combined with walking breaks.
Limitations
Advocates of LSD runs point out that if a runner wishes to increase his or her speed, interval trainingInterval training
Interval training is a type of physical training that involves bursts of high-intensity work interspersed with periods of low-intensity work...
or speed training
High-intensity interval training
High-intensity interval training or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardiovascular exercise which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from...
is recommended.
Henderson uses races as speedwork and is a proponent of speedwork in limited quantities. The recommended ratio of normal running to fast running is between 10 to 1 and 20 to 1.
The scientific literature (e.g.,) indicates that high-intensity training can provide greater benefit than moderate-intensity endurance training. As a result, Kurt Wilkens (one among many) is skeptical that LSD is the best way for maximizing athletic performance, except perhaps for marathon and triathlon training. Additionally, the U.S. Army is reducing the use of long runs in its physical training programs.
See also
- High-intensity interval trainingHigh-intensity interval trainingHigh-intensity interval training or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardiovascular exercise which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from...
- Interval trainingInterval trainingInterval training is a type of physical training that involves bursts of high-intensity work interspersed with periods of low-intensity work...
- Strength trainingStrength trainingStrength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction...
- vVO2maxVVO2MaxvVO2max is an intense running pace which can be maintained for only about six minutes. This is the minimum speed for which the organism's maximal oxygen uptake is reached ; at higher paces, additional power is entirely delivered by anaerobic processes...