running tips

Long Slow distance running (LSD)

Long runs at a slow pace are the best solution for fat burning. In addition, I am a first step in preparing for the marathon.

Long runs at a slow pace are the best solution for fat burning. In addition, I am a first step in preparing for the marathon.

Most winter training plans recommend running at long distances at a slow pace. This is due to the different biorhythm of the human body and its functioning during the day.

Due to longer nights, the body becomes slower and tries to maintain a constant resting rhythm.

Slow down in winter

It is almost possible to run all year long at the same intensity. Take it slow in winter and prepare your body for the higher temperatures to come.

A workout has four main elements, which if you improve, you can run your runs near perfection and maximum efficiency.

These four elements are endurance, speed, strength and agility. Without a doubt, the key is resistance, so this is the first point you need to improve.

Slow jogging over long distances

What do I mean? It is a long, slow and endurance run, with a heart rate of 65-75%.

The optimum distance is 20-35 kilometers, but the time should not exceed three hours. If you are just starting out with physical training, you will obviously not be able to withstand a three hour workout.

But it is important to keep the pace slow and increase the distance a little at each workout.

During races like this, energy comes from fats, which is why slow timing is so important.

Multiple benefits in a single workout

The first benefit is the improvement of the basic resistance and of the musculature, the tendons and the wrists being prepared for greater load. The second is that the body will learn how to use fat as an energy resource in workouts.

On the other hand, running is not just about building a good physical condition, but also about teaching your body to work with different energy systems. Carbohydrate resources are limited, but those from fats are almost unlimited. The body needs a large amount of oxygen to use fat as a resource, which is why it is important to start at a slow pace. Then the intensity level will evolve depending on the source from which you get your energy, carbohydrates or fats. As the intensity increases, the more carbohydrates are used, emptying the reserves. The secret is to learn how to manage these resources, and easy running is a solution.
Salvation planning

After a long run, your body needs more time to recover. So it is best to keep the long distances for the weekend, a single run of this kind being sufficient in a week. If you are preparing for a marathon, start with 20-kilometer runs 12-15 weeks before the event, adding two kilometers every seven days. Remember that after a long run a recovery day must follow, with a short run or low intensity activities. Your body needs healing!

Why is endurance important?

Your long distance run – whether it’s 8, 10 or 15 km – can be bearable now. But almost anyone who wants to be able to run longer. If you can double the distance you run, then you have a lot to gain. Here’s what an increased endurance can do for you:

»Improve your time at competitions. Many studies have shown that runners with increased endurance not only can run longer distances, but can run even faster. Increasing your aerobic threshold means the simultaneous boosting of the anaerobic threshold. Your anaerobic threshold, which is the pace at which running is no longer comfortable, dictates your performance at races.

»It will strengthen your muscles. Endurance workouts build almost every muscle group important for running. Running longer distances will strengthen your heart as well as your leg muscles. Once you’ve built up your strength, running longer distances will become easier and easier.

»It will strengthen your psyche. For starters, forcing your endurance limits won’t be easy. It doesn’t have to be that way. But forcing your mind and body to run longer distances will bring you more confidence and tenacity. It will train you to complete a task despite all your own protests.

»You will burn more calories. Running longer distances will also mean that you will burn more fat, lose weight and maintain your ideal weight more easily. You burn about 100 calories per mile, so doubling the distance from 6 to 13 km will mean an extra 600 calories burned.

»It will increase your aerobic efficiency. Endurance training will build more capillaries in your muscles. Since you will have more oxygen transport pathways in the muscles, they will work longer without feeling tired. Increased oxygen supply helps to recover quickly after heavy workouts. Soon, after a run where you needed a few days to recover, you will now only need a day or two to recover.

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