brief discussion on lsd training method
Almost all running enthusiasts, after a period of running training, will face an inner urge to participate in various marathon races. This is also due to the currently booming running atmosphere and numerous 'races' in the country. However, is the weekly routine activity of running groups, with single runs of 5KM-8KM-10KM, enough to qualify for the challenge of a half marathon of 21km (the first threshold for novice runners)? Many people, when facing this question and consulting experienced runners, will hear a particularly sophisticated and high-sounding term—LSD training method. Today, Coach Wang will simply explain the so-called LSD training method. It's not mysterious at all and is suitable for everyone. The following article only involves basic training and fundamental theories and training principles. Advanced methods will be gradually shared with everyone later!
1. What exactly is LSD?
'L', 'S', 'D' are abbreviations of three English words, namely: Long Slow Distance, which translates directly to 'long-distance slow running'.
2. What counts as Long?
Long: In my humble opinion, a distance of 20-35 kilometers is considered long. However, since everyone's endurance, physical fitness, and speed vary, such a long distance span is not suitable for everyone (especially novice runners who might be scared off by this). Therefore, for beginner runners, when setting a training plan, it is more appropriate to define 'long' by time rather than distance. The 'long time' of slow running is more valuable as a reference than the 'long distance'!
3. How to choose long-duration training?
And what is the proportional relationship for the same distance? (1) For beginner runners and those aiming for weight loss, the goal can be to jog for about an hour, once or twice a week. (2) For beginner runners aiming for 10K or half marathon events, they can jog for about 1.5-2 hours, once a week. (After two months of 1.5-2 hours of LSD training, the endurance foundation should be initially established, and participating in a 10K or half marathon race should be manageable.) (3) For amateur runners who have moved past the beginner stage and aim for half or full marathon races, the LSD jogging time can be further extended, ideally reaching 2-3.5 hours each time. (Advanced level) Note that before your endurance foundation is established, you should focus on 'how long I can persist' (slower speed is okay). Don't worry too much about the distance you ran, especially not comparing your mileage (distance, pace, time, etc.) with experts.
4. What exactly is Slow? How slow should it be?
Slow: Yes, it must be slow. So, how slow is appropriate? The mainstream view is that the heart rate during LSD jogging should be around 70%-85% of the runner's maximum heart rate (usually estimated using the formula: 220 minus your age). Heart rate can be measured using a heart rate strap or a professional sports watch (recommended: Garmin 225, this is an ad placement! Haha). If you can't measure your heart rate conveniently, you can refer to this empirical data: about 1 minute slower per kilometer than your best 10K pace. For example, if your best 10K time is 50 minutes, which means a pace of 5 minutes per kilometer, then the LSD pace should be 6 minutes per kilometer (if you still have energy at the end, a slightly faster pace is fine). Another way to judge is to run at a pace where you can talk, sing, or converse without gasping for breath. PS: What is the significance of 'slow'? The significance of LSD 'slow' running training is that it can train the body to burn fat as a powerful source of energy. Through repeated, long-duration slow running training, the body will gradually improve its fat metabolism rate and adapt to fat as an energy source, allowing you to easily obtain energy during long-duration exercise. This involves some minor changes in the blood circulation system and muscle cells, which will not be detailed here. Simply put, it is the result of the body's adaptation to training stimuli.
5. LSD should be combined with speed training!
For runners who have performance goals in races, remember not to only practice LSD! Although LSD is relatively comfortable and not so tiring, don't get addicted to 'slow'. Remember that training should have variety, and you shouldn't always demand LSD from yourself. If you get addicted to 'slow' running, your body will also remember the feeling of Slow. This is why many people, although they have been running for a few months, have not seen any improvement in speed, and some with weight loss and body shaping plans find that their weight hasn't changed at all after running for a while! More cross-training should be added to the training plan.
Attached is a simple and straightforward diagram explaining the energy sources during running, for novice runners to refer to and understand slow running! Thank you, everyone!
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