What Does LSD Mean in Running? And Why Do Runners Sometimes Feel Like They're Floating?

Long Slow Distance (LSD) running is a training method that has been around for decades, yet it remains one of the most debated topics in the running community. Some swear by its effectiveness, while others dismiss it as outdated. But what exactly does LSD mean in running, and why do some runners feel like they’re floating after a long run? Let’s dive into the nuances of this training approach, explore its benefits and drawbacks, and maybe even uncover why it sometimes feels like you’re running on clouds—or something stronger.

The Basics of LSD Running

LSD stands for Long Slow Distance, a training technique where runners focus on covering long distances at a slow, steady pace. The goal is to build endurance, improve aerobic capacity, and train the body to burn fat more efficiently. Unlike high-intensity interval training (HIIT) or tempo runs, LSD runs are performed at a conversational pace—meaning you should be able to hold a conversation without gasping for air.

The concept of LSD running was popularized in the 1960s by running coach Arthur Lydiard, who believed that long, slow runs were the foundation of any successful training program. His philosophy was simple: by running long distances at a low intensity, runners could build a strong aerobic base, which would later allow them to perform better at higher intensities.

The Science Behind LSD Running

From a physiological perspective, LSD running works by stimulating the body’s aerobic energy system. When you run at a low intensity, your body primarily uses oxygen to convert fat and carbohydrates into energy. Over time, this process becomes more efficient, leading to improved endurance and stamina.

Additionally, LSD running helps increase the number of mitochondria in your muscle cells. Mitochondria are often referred to as the “powerhouses” of the cell because they produce energy. The more mitochondria you have, the more energy your muscles can generate, which is crucial for long-distance running.

Another benefit of LSD running is its impact on capillary density. Capillaries are tiny blood vessels that deliver oxygen and nutrients to your muscles. By running long distances, you stimulate the growth of new capillaries, which improves blood flow and enhances your overall performance.

The Mental Benefits of LSD Running

While the physical benefits of LSD running are well-documented, the mental benefits are equally important. Long, slow runs provide an opportunity for runners to clear their minds, reflect on their goals, and develop mental toughness. There’s something meditative about spending hours on the road, with nothing but your thoughts and the rhythm of your footsteps to keep you company.

For many runners, LSD runs are a form of therapy. They offer a chance to escape the stresses of daily life and focus on the present moment. This mental clarity can be incredibly empowering, helping runners build confidence and resilience.

The Floating Sensation: A Runner’s High?

Now, let’s address the elephant in the room: why do some runners feel like they’re floating after a long run? This phenomenon, often referred to as the “runner’s high,” is thought to be caused by the release of endorphins—natural chemicals in the brain that act as painkillers and mood elevators.

During a long run, your body experiences physical stress, which triggers the release of endorphins. These chemicals interact with receptors in your brain, producing feelings of euphoria and well-being. For some runners, this can feel like floating or being in a dream-like state.

Interestingly, the runner’s high is not experienced by everyone. Some studies suggest that it may be more common in endurance athletes who regularly engage in long, slow runs. This could explain why LSD running is often associated with this unique sensation.

The Drawbacks of LSD Running

While LSD running has many benefits, it’s not without its drawbacks. One of the main criticisms is that it can be time-consuming. Long runs can take several hours to complete, which may not be feasible for runners with busy schedules.

Another potential downside is the risk of overuse injuries. Running long distances at a slow pace can put a lot of stress on your joints, muscles, and connective tissues. Without proper recovery and cross-training, this can lead to injuries such as shin splints, stress fractures, or IT band syndrome.

Finally, some runners argue that LSD running is not the most effective way to improve speed. While it’s great for building endurance, it doesn’t do much to develop speed or power. For runners looking to improve their race times, incorporating interval training and tempo runs into their routine is essential.

How to Incorporate LSD Running into Your Training

If you’re interested in trying LSD running, here are a few tips to get started:

1. Start Slow: If you’re new to long-distance running, start with shorter distances and gradually increase your mileage over time.
2. Focus on Pace: Remember, the goal is to run at a conversational pace. If you’re struggling to breathe or hold a conversation, slow down.
3. Listen to Your Body: Pay attention to how your body feels during and after your runs. If you experience pain or discomfort, take a break and reassess your training plan.
4. Mix It Up: While LSD running is important, don’t neglect other types of training. Incorporate speed work, strength training, and cross-training into your routine to build a well-rounded fitness base.

FAQs

Q: How long should an LSD run be?
A: The length of an LSD run depends on your fitness level and goals. For beginners, 60-90 minutes is a good starting point. More experienced runners may aim for 2-3 hours or longer.

Q: Can LSD running help me lose weight?
A: Yes, LSD running can be an effective way to burn calories and lose weight. However, it’s important to combine it with a healthy diet and other forms of exercise for best results.

Q: Is LSD running suitable for all runners?
A: While LSD running can benefit most runners, it may not be ideal for those with limited time or a focus on speed. It’s important to tailor your training plan to your individual needs and goals.

Q: Why do I feel so good after a long run?
A: The “runner’s high” is likely caused by the release of endorphins, which produce feelings of euphoria and well-being. This sensation is more common in endurance athletes who regularly engage in long, slow runs.

In conclusion, LSD running is a time-tested training method that offers numerous physical and mental benefits. Whether you’re training for a marathon or simply looking to improve your fitness, incorporating long, slow runs into your routine can help you build endurance, clear your mind, and maybe even experience that elusive runner’s high. Just remember to listen to your body, mix up your training, and enjoy the journey—one slow, steady step at a time.