Most runners get this wrong – take a read and re-think how you do your LSD
Article by Coach Chris Bruwer
The long, slow distance (LSD) run is the cornerstone of any long distance runner’s training programme. (One reason why the term “LSD run” is so appropriate is that it is one of the most reliable ways of getting the “runner’s high”).
Why do long slow distance runs?
The LSD run has many benefits. First, it helps to adapt your joints and muscles to give them the endurance for long runs. Second, it improves your cardiovascular system, strengthens the heart and increases the blood supply in the muscles; it therefore enhances the body’s capacity to deliver oxygen to your muscles. Third, it enhances your body’s ability to burn fat as a source of energy. Fourth, it teaches your body to store more energy as glycogen in your muscles. And finally, long slow runs teach the body to run efficiently, minimizing the energy expenditure needed to move you along. Even if you are not training for a marathon, the long slow distance run is a key element in your overall fitness programme.
How to do long slow distance runs
The LSD run should be run slowly to ensure that you are developing the fat-burning metabolic pathway, and to minimize the effect of fatigue and risk of injury. It should be around 20% slower than your marathon pace; or 25-30% slower than your half marathon pace. You may be surprised at first how slow this seems. If you use a heart rate monitor, try to keep your heart rate within 60-70% of the working heart rate zone.
The distance of the long slow distance run depends on the length of the race for which you are training. For a 5km race, the LSD need not be more than 8 – 15km; but for marathon runners it needs to be more like 32km (or longer for advanced runners).
For many runners, one morning of each weekend is set aside for the long run; and running clubs often organize Sunday morning long runs. In the run up to major marathons, there are also lots of organized races of up to 32KM which you can use for your long runs (you should resist the temptation to run these too fast).
Chris Bruwer is the former General Manager of the Comrades Association. Coach Chris has over 26 years in the Sports Industry having coached and managed iconic athletes such as Elana Meyer, Hezekiel Sepeng and Frankie Federicks. Contact COACH CHRIS BRUWER for more information on coachchrisbruwer@gmail.com