What is a long slow distance?
Long slow distance, often shortened as LSD, is a type of training usually attributed to runners, but can also refer to cyclists. The aim is to build endurance, muscle and pulmonary capacity, including factors at the level of fitness, by practicing a long distance three to five times a week. The pace is usually one to three minutes slower to mile or kilomerothan, a runner or cyclist moves during the race. Creating a long slow distance is attributed to the American runner and running coach Joe Henderson and is used to train at different distances. He supported his thoughts by monitoring the success of the method of using six competing runners, all of whom have actually seen positive results. The long slow distance is not only intended to improve the level of fitness; Henderson also believed it was fun again. Jogging Boom, which has occurred in many places around the world, can be partially credited to this method of training.
by pushing the body to havThe clock over longer distances, the athlete can see numerous advantages using long slow distance training. Increasing the level of perseverance, even at a slow pace, can build muscles. In addition, the body can learn to use fat storage as energy and work with less oxygen over time. This oxygen threshold is sometimes called VO2 MAX and long -distance training is one of the common ways to increase this threshold.
A long slow distance method is considered useful for athletes almost any distance, whether they compete in the 3.1 million race (5 kilometers) or run a marathon. However, it is important to gradually increase the number of mileage to prevent injury. One should start this way of training with no more than three runs a week and works up to five. The exact kilometers will vary among individuals; Certhrér or physician iFied could help athletes determinea safe distance to start.
Some people say that training at a long slow distance is too easy. While many athletes may benefit from interval and speed training, a long slow distance can be effective if it is done correctly. "Slow" only applies to a slightly slower pace than it is during the race. A runner, who usually runs a six -minute mile (0.6 kilos) during the race, can train in seven or eight minutes, significantly faster than recreational yog. The key to LSD training is to find a pace that one can keep up with a few kilometers every day, without injury.