LSD is long-distance slow running.
This training method is suitable for every runner. The most important thing about this running method is one word: slow. But how slow is it? Generally speaking, according to the heart rate zone to control, keep at about 80% of the maximum heart rate for running, you will not feel tired when running, the best heart rate is stepped. So why is "LSD" recommended for running? What are the benefits? Let’s follow along with the editor to understand it~
Why is "LSD" recommended?
Long-distance jogging is the easiest and most convenient method of all training for mass runners. It is not as tiring as intermittent running and requires too much data to be recorded. LSD only requires you to take your time. Just run, you can continuously improve your endurance level through long-distance running, and lay a good foundation for the later long-distance running or marathon. However, for runners who have pursuit of performance, you can't just practice LSD, you still need to combine more speed to improve.
What pace does "LSD" use?
According to the gender, age, and physical condition of each runner, there is no fixed interval standard for pace. The best way is to adjust the running speed according to the maximum heart rate mentioned at the beginning of the article. For example, if a runner usually needs 1 hour to run 10 kilometers, then he wants to run a 20-kilometer LSD at this time. Extend the pace to 6 minutes 30 seconds to 7 minutes. In short, the pace is "slower" than usual, and the pace is at least 10% slower per minute.
Why does "LSD" run slowly?
explained literally first,LSD itself is the advocated long-distance jogging, so of course the speed should be slow. In addition, the consumption of glycogen at the beginning of running is only in the latter half of the journey. The fat is consumed, and the meaning of LSD is to let the fat burn inertially. Get up, through long-distance jogging training to improve the metabolic rate of fat in the body, which is also convenient for us to easily obtain body energy in the later period of running. It is worth noting that after an LSD training, it is necessary to ensure sufficient recovery and rest. If calculated according to a 20-kilometer LSD, it will take at least 7 days to recover.
"LSD" What should be paid attention to?
The first one is to control the speed. Don't start fast, slow in the middle, and you won't be able to finish the course at all. The most important thing about LSD is to maintain the smoothness of the speed. During the whole process, don't accelerate, even if the state is particularly good, don't speed up easily. Remember that the purpose of LSD is distance and slow speed. Another thing is to pay attention to hydration and energy supplementation. After all, it is a long-distance training. Another point is the training cycle. The best is to perform LSD training twice a month. Don't do this continuously within 2 weeks. A long-distance jogging training.
Running also has to pay attention to the method, LSD is only one of many training, no matter how this kind of training method is more suitable for the public, if you have not practiced, you may wish to take time , Try a "LSD", I wish everyone a healthy run.
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