Long Slow Distance (LSD) training is a method of aerobic endurance training that has become a staple in the world of sports, particularly in activities like running, rowing, skiing, and cycling. This training approach emphasizes long-duration, low-intensity workouts to build endurance and improve cardiovascular health. The concept of LSD was popularized in the 1960s, but its roots can be traced back to earlier pioneers who recognized the benefits
of slower-paced, long-distance training.
Early Beginnings
The idea of running longer distances at slower paces as an effective training method was initially proposed by Arthur Newton, a pioneer in high mileage training. Newton's approach was revolutionary at the time, as it dismissed the prevailing ideas of long-distance training that focused on speed and intensity. His method laid the groundwork for what would later be known as Long Slow Distance training.
In the 1960s, the concept of LSD was rediscovered and further developed. Joe Henderson, an influential figure in the running community, coined the term "long slow distance" and began promoting it as a viable training method. Henderson's approach provided an alternative to the more intense and grueling training regimens that were common at the time, which he referred to as the "PTA school of running"—standing for pain, torture, and agony.
Popularization and Impact
Joe Henderson's promotion of LSD training in 1969 marked a significant turning point in the world of endurance sports. He documented the success of competitive runners who adopted LSD training, showcasing their impressive marathon times and weekly mileage. These runners often combined LSD with occasional more strenuous workouts, achieving personal bests in marathon times ranging from 2:14 to 2:50 hours.
Henderson's advocacy for LSD training extended beyond competitive athletes. He emphasized that LSD was not just a training method but a philosophy that made running enjoyable for everyone, not just those seeking competitive success. This inclusive approach helped broaden the appeal of running and endurance sports, encouraging more people to participate and enjoy the benefits of aerobic exercise.
Modern Applications
Today, LSD training remains a fundamental component of endurance training programs across various sports. Its benefits are well-documented, including improved cardiovascular function, enhanced thermoregulatory capabilities, and increased mitochondrial energy production. LSD training also boosts the oxidative capacity of skeletal muscles and promotes the utilization of fat as a fuel source.
The principles of LSD training have been adapted and refined over the years, but the core idea remains the same: building a strong aerobic base through long, slow, and steady workouts. This method continues to be a cornerstone of training for athletes ranging from 5k runners to ultra-marathoners, demonstrating its enduring relevance and effectiveness in the world of sports.
