User:Joel Mc/LSD

Long slow distance (often called LSD) is a phrase commonly used to describe both a training method for running or cycling, and a way of running for non-competitive runners, particularly those preparing to finish their first marathon.

A training method
Long slow distance running was promoted as a training method by Joe Henderson in 1969. Henderson saw his approach as providing an alternative to dominant school of training for distance running which he called “PTA school of running-- the pain, torture, and agony” approach. He documented the success of six competitive runners who followed in one form or another a LSD training regime, sometimes combining a few more strenuous workouts with the regular long slow distance running with weekly mileages ranging from 50-60 to 120-150 miles per week, with marathon personal bests between 2:14 and 2:50 minutes. In addition, there are ultra-marathoners who use a similar method for training.

Long Slow Distance is exactly what it sounds like. A typical 5k runner might consider 8 to 10 miles LSD, while a marathoner might run 20 or more miles. LSD runs are typically done at an easy pace, 1-3 minutes per mile slower than a runner's 10k pace. The objective of these runs is to build blood volume and to increase muscle strength, endurance, and aerobic fitness.

However, Henderson’s book was not only directed at competitive runners, but also at runners who wanted to have fun running. He writes, “LSD isn't just a training method. It's a whole way of looking at the sport. Those who employ it are saying running if fun -- all running, not just the competitive part which yields rewards.”

An ethos for recreational running
Since the book first appeared, a running revolution took place during the 1970s with tens of thousands recreational runners taking the roads many using LSD as a basis.

An example of the LSD approach is provided by the Honolulu Marathon Clinic. Its founder, cardiologist Jack Scaff, used a long slow distance approach for training tens of thousands of marathon finishers. Over a period of nine months, the Clinic promises the possiblility of finishing one’s first marathon. The method is completely LSD—long runs at a talking pace—“the minute you can’t talk,” you are going too fast.

Starting out with an hour run three times a week and building up to weekly averages of 40 to 60 miles a week for the last three months, thousands of graduates of the program have found that they could complete the full Honolulu Marathon which is held every year in beginning of December. The clinic’s approach can be seen from its Rules of the Road
 * The rules:
 * No fewer than three runs per week
 * No more than five runs per week
 * No less than one hour per run
 * No farther than 15 miles on any run
 * One run per week lasting two hours or more (after month 5)

Over the past 34 years, more than 585,000 runners have started the Honolulu Marathon, with over 482,000 finishers, a finishing rate of over 82%.

A variant of the LSD approach is to combine running slowly with walking breaks.
 * "It has been found that average runners will have more success if they take regular walk breaks.
 * "The strategy is unusual in that it doesn't involve simply walking when you are tired. Walk-break runners force themselves to stop even at the beginning of a run when they are fresh."

An example of such an approach is provided by the running clinics organized by Jeff Galloway In running circles, John Bingham aka the Penguin, is a well-known practioner of LSD combined with walking breaks.

Criticism
A cursory examination of the literature indicates that while almost all running gurus preach  the LSD message, many do point out that if a runner wishes to increase his or her speed, interval or speed training is recommended.

Kurt Wilkens is sceptical that except for marathon and triathalon training, LSD is not the best way for maximizing athletic performance. There are also reports that the US Army is reducing the use of long runs in its physical training programs.