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Introduction to the Lydiard System
The Lydiard training system is based on a balanced combination
of aerobic and anaerobic running. Aerobic running means running within your capacity
to use oxygen. Everyone, according to his or her physical condition, is able to use
a limited amount of oxygen each minute. With the right kind of exercise, you can
raise your limit.
The maximum limit is called the "Steady State", the level at which you
are working to the limit of your ability to breathe in, transport, and use the oxygen.
If you exceed this limit, the exercise becomes anaerobic. When this happens, your
body's metabolism changes to supply the oxygen you need to supplement the amount
of oxygen you are breathing in. This re-conversion process has limits, so the body
is always limited in its anaerobic capacity. When you run anaerobically, you incur
what is called "oxygen debt". Oxygen debt is accompanied by the build-up
of lactic acid and other waste materials, which in turn leads to neuro-muscular breakdown,
or simply, tired muscles that refuse to work. Oxygen debt has the unfortunate feature
of doubling, squaring, and then cubing as you continue to run anaerobically.
In other words, the faster you run, the greater your need for oxygen to continue
running becomes.
Lydiard often uses figures shown in Morehouse and Miller's "Physiology of Exercise"
as an example.
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Yards per second
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Liters per minute
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5.56 to 6.45
(an increase of 0.89 yards)
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5.08 to 8.75
(an increase in oxygen requirement of 3.67 liters)
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9.10 to 9.23
(an increase of 0.13 yards)
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28.46 to 33.96
(an increase in oxygen requirement of 5.50 liters)
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According to Morehouse and Miller, aerobic exercise is
19 times more efficient than anarobic exercise. The more intense the exercise becomes,
the faster and less economically your body's fuel is used and the faster lactic acid
accumulates.
The lydiard training system contains elements to enhance all aspects of your running--conditioning,
strength, and speed. The end result is the stamina. The ability to maintain speed
over the whole distance.
Conditioning
The conditioning phase of Lydiard training stresses
exercising aerobically to increase your Steady State as high as possible given your
particular situation. For best results, you should exercise between 70 and 100 of
your maximum aerobic effort. This, therefore, is not Long Slow Distance. This
is running at a good effort and finishing each run feeling pleasantly tired. You
will certainly benefit from running slower, but it will take much longer than if
you ran at a good aerobic pace.
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