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October 5, 2020  |  By Tina Klein In Advice

Are there benefits to long slow distance running?

thistooshallpass

What is Long Slow Distance (LSD) Running? 
Long slow distance running is basically running at a very easy pace. You should be able to sing a song without huffing and puffing or grasping for air. As you run, it should be done without full exhaustion and maintaining that pace with comfort. (if you run with a heart rate monitor, think about running at your comfort effort level).

How long is a slow long run?
When you train with Balanced Running, many athletes have various goals they want to reach. If your training plan has you running 3 times per week, one of those runs will be a LSD. (typically, you’ll begin to feel a difference after your long training run).

  • Your runs may be tracked by miles or time.
  • Building your base will help build strength and improve your recovery
  • Helps flush out lactic waste from tired muscles
  • LSD runs that are 45 minutes – 90 minutes help your body’s use of oxygen, building your physical and mental strength.

Are there benefits to Long Slow Distance (LSD) Running?

  • Running at an an easy pace will help your running efficiency
  • Your risk to injury is reduced
  • You learn to be comfortable being uncomfortable, teaching your body to adapt to the distance along with discipline
  • Your body will adapt, you’ll run more, build up miles and become faster
  • Improve your maximum oxygen uptake
Photo by Elijah O’Donnell from Pexels

Q = VA ….. Flow equals Velocity times area:

  • Long slow distance = increases the cross sectional area of your blood vessels and increases the number of capillaries.
    • Reducing the flow velocity, thus fatigue
    • Allowing you to run faster longer
  • The Velocity at which you are able to run
    • Is a function or your aerobic limit
    • lung fitness
  • Hills and track repeats
    • Help you increase your aerobic limit
    • Fall weather helps your training while learning about your Q=VA
long distance running
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