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Long slow distance (LSD) training is a method used by runners and cyclists to build endurance, muscle, and lung capacity by practicing long distances three to five times a week at a slower pace than during a race. Joe Henderson popularized the method in 1969, and it can be used for training over a variety of distances. The method is effective if done correctly, and it is important to increase mileage gradually to avoid injury.
Long slow distance, often abbreviated as LSD, is a type of training typically attributed to runners, but can also refer to cyclists. The goal is to build endurance, muscle and lung capacity, among other fitness level factors, by practicing long distances three to five times a week. The pace is typically one to three minutes slower per mile or kilometer than a runner or cyclist moves during a race. The creation of long slow distances is credited to American runner and trainer Joe Henderson and is used for training over a variety of distances.
In 1969, Joe Henderson popularized the slow distance running method. He supported his ideas by following the success method used by six competitive runners, all of whom actually saw positive results. Long, slow distance running doesn’t just mean improving your fitness level; Henderson also believed that running again was fun. The jogging boom that occurred in many parts of the world in the 1970s can be partially attributed to this method of training.
By pushing the body to get used to gradually longer distances, an athlete using slow long distance training can see numerous benefits. Increasing the resistance level, even at a slow pace, can build muscle. Also, the body can learn to use stored fat for energy and work with less oxygen over time. This oxygen threshold is sometimes called VO2 max, and long-distance training is a common way to increase this threshold.
The long slow distance method is believed to be useful for athletes of almost any distance, whether competing in a 3.1 mile (5 kilometer) race or running a marathon. However, it is important to increase mileage gradually to avoid injury. One should start this training method with no more than three runs per week, working up to five. The exact mileage will differ between individuals; a certified trainer or doctor could help an athlete determine a safe starting distance.
Some people claim that long, slow distance training is too easy. While many athletes can benefit from including speed and interval training, long slow distance can be effective if done correctly. “Slow” refers only to a pace slightly slower than a race. A runner who normally runs a six-minute mile (0.6 kilomoter) during a race may train in seven- or eight-minute sprints, considerably faster than a recreational jog. The key to LSD training is to find a pace that one can follow daily for several miles each day, without injury.
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