Are you the kind of runner who instinctively speeds up whenever someone passes you? (Several hands are raised here at SMM HQ.) If you share that competitive streak, then long, slow distance training might be your greatest challenge – but one that’s worth taking on. Two recent stories from RunnersConnect make the case for slowing things down. First, “Running Economy Durability and the 90-Minute Long Run” examined how regular long runs could improve a runner’s ability to maintain efficiency as fatigue builds. Researchers found that runners accustomed to sessions of 90 minutes or more experienced only about half as much deterioration in running economy as similarly fit runners who stuck to shorter distances. It’s a promising association, although the study was small and couldn’t establish causation. Another analysis, “What 119,000 Marathon Runners’ Training Data Reveals About Running Sub-3 Hours,” found that faster marathoners generally accumulated substantially more weekly mileage, with most of that additional volume coming from easy running rather than extra high-intensity workouts. So, how do you get the most out of long, slow distance (LSD) training? “How to Execute Long, Slow Distance Training for Serious Endurance Gains” recommends the talk test. Aim for a pace you could sustain comfortably for a long time and still hold a conversation. That’s a good way to avoid drifting into moderately hard territory without slowing to a crawl. Heart rate zones can provide guidance too, but newer or returning runners may struggle to stay in Zone 2 even at an easy pace. If that sounds familiar, consider using perceived effort as your guide until you’ve built a stronger aerobic base. A little patience now could mean a lot more speed down the road.

#SlowAndBehold