90% of runners do not know: LSD actually more than one way to run

LSD running is the most important way for runners to run normally, but do you know? LSD running is also divided into at least two different ways of running, called easy running and marathon with speed running, the combination of the two can better enhance endurance.

Running friends don't know how long the LSD (Long Slow Distance) should be counted, it is synonymous with slow-speed long-distance running, and it is also the most important way for runners to run regularly. But this is your most usual way of running, you still do not understand it, it is the stranger you are most familiar with.

First, light breaks your awareness - LSD actually contains two training methods

In the eyes of runners, LSD can run for a long time at a speed that it deems appropriate. If you run only for fitness, it is enough to have such knowledge. But if you are a serious runner or if your goal is to participate in a marathon, then this kind of understanding is superficial.

In fact, LSD includes two kinds of training methods, one is a slow running speed, and the other is a faster speed marathon running.

Second, why should LSD be divided into two ways? What's the point?

The same long-distance jogging, why should LSD be divided into two ways? A good running training should be structured and clearly defined, so as to fully improve your ability. However, a single, general training can only develop the ability of a certain aspect of a person. Such training is in short supply. Running from a slow speed to a fast speed is very necessary for marathon training. As shown below.

1, the meaning of easy running

The easy running of the LSD is the lowest intensity training method in the marathon preparations. Its purpose is to improve heart and lung function, improve blood transport, increase muscle strength, and cultivate endurance. Such ability is obvious for long marathons. Is the most basic ability. Therefore, it is easy to run for the initial period of marathon preparation training.

2, the marathon with speed running significance

A marathon running at a slightly faster pace than running at ease, as the name suggests, is running at the pace of a marathon. What is the pace at the marathon? In simple terms, if you are not only content to finish at the closing time, then you can roughly estimate your finish time based on your abilities and then drop the pace at the start of the marathon. This pace is usually faster than running easily. Because you will do your best during the game, the overall performance is better than usual running. The marathon pace match is mainly used for pre-game training. The purpose is to let you find the rhythm and pace of the game and build confidence.

Third, ignore the most basic easy to run, feel no effect running is running friends common misunderstanding

Running due to the vacated feet, the overall is a more intense, more physical exercise, but running does not necessarily mean panting in order to achieve results. Many runners will think that running must be relatively tiring, and to keep this tired, honing their own will, in order to be improved, this spirit is commendable, but obviously lacks scientific basis.

Being tired is not the main criterion for measuring the effect of sports. The basis for evaluating the effect of sports is whether your training has achieved the goal you are pursuing. For easy running, the purpose is to develop basic endurance, exercise heart and lungs, and train endurance. Such training does not need to make you feel very tired. You can chat more comfortably when running, that is, the intensity you can easily pursue. You can't talk to people when you run, indicating that this strength is not easy to run.

Fourth, easy to run is the pursuit of time

For easy running, the intensity is low, but it is enough training time to easily pursue. The relationship is expressed as: time> intensity> distance. When you are training with easy running, you should maintain it for at least 30 minutes. The maximum time is not recommended for more than 150 minutes. Excessive time will lead to excessive physical consumption. If you are a runner and you still feel tired with easy running speed, then you should go for a run, but make sure the exercise time is long enough to exercise your staying power.

For experienced runners, they often find it easy to run without fun, but they are pursuing faster than running easily. In fact, the speed is fast, but the time you can maintain is often shortened. For most runners, You can't run too long and it takes a long time. Remember that for ease of running, the intensity must be lowered to ensure that enough time is available to ensure that the training plan is completed.

Fifth, faster LSD training - marathon with speed running

Easily run mainly to train basic endurance, and the basic word indicates that it lays the foundation for other training. With this basic ability, you can train faster. At this time, the faster paced marathon run is another form of LSD that you should also practice. Its purpose is to allow you to further improve your endurance, but the marathon pace is not immediately followed by an easy run. Instead, it is arranged for a period of time before the game. The purpose is to find the rhythm and pace of the game and build confidence. A marathon is run at a pace of 40-110 minutes. The following figure shows the difference between the pace setting of a marathon run and the ease of running.

Sixth, summary

LSD training is the cornerstone of endurance training and an important part of the marathon preparation. LSD can't simply understand that you can run for a certain period of time with the right intensity. The more accurate LSD training is divided into easy running and marathon running. How to arrange these two kinds of LSD training to your marathon preparation You may need a professional running training camp.