Long slow distance is running at a moderate pace in which you can carry on a conversation and in which you aren't grasping for a breath. Running LSD means that you're using moderation in your training and not pushing your body to extreme stress levels.
I'm addicted to long slow distance running. For me it's the time to enter into a deep state of meditation and contemplation, a time to let the dust settle and gather my thoughts. I can head to the woods knowing without a shadow of a doubt that I'll be a different person when I'm finished. LSD run is one of the best psychological healers I have ever known.
Long distance running: the key to developing aerobic resistance
While many workouts are aimed at improving speed and strength- the long slow distance run is intended to do just one thing: to develop aerobic resistance. This aerobic resistance developed by long slow runs is the fundamental building block on which your ability to run long distance at a sustained pace is built. The long run is also a perfect opportunity to spend lots of time working on your running form. And keep relaxing your body at the same time.
And with longer runs, you are using the stored glycogen in your muscles, but at a certain point, this runs out and the muscles start to use fat as fuel. So LSD trains your muscles to burn fat more efficiently, which is good for the body - especially if you are carrying some extra pounds.
How long LSD run should be?
As long as you want, given your current physical condition. If you are beginner runner, your long slow distance run might be nothing more than 30 or 40 minutes per session. I have been running for a while, my LSD run ranges from 2 hours to 3 hours. Your long run should not be so long as to leave you wiped out. You should end your run feeling pleasantly tired.
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