The Long Slow Run

For firefighters, there is no question that staying in good working shape is vital to being an effective front-line firefighter. With so many adverse conditions all at once on the fine line - poor visibility, poor air, high temperatures and weight of equipment and clothing - firefighters have to be in top condition during every shift.

But we know that with budget issues in many municipalities around the country, some firefighters are working extended shifts and may not have the time to do the exercise that might be otherwise necessary to stay in that top condition.

However, if firefighters have a pair of running shoes, they can take a few minutes or an hour even around the firehouse to go for a long slow run, also known as an LSR.

The key to the long slow run is cardiovascular strength, which is perhaps more important to firefighters than necessarily muscular strength. Endurance is a vital point to working on a fire-ground for extended periods of time, and one of the best ways to build endurance is with a long slow run.

The key to the run isn't so much a distance or an amount of time. The main key is to do it, however long it is - and then staying with it a few times a week. For example, if you have not done a run in a while, go out one day and figure out either a distance or a time in which you max out and can't run another step. Make that your baseline and then aim to do at least that or better the next time.

The long slow run is also about setting goals - such as running three times a week if you're just starting out, then maybe a goal of running longer each time the second week, then maybe running a fourth time the third week, and so on. If you could come up with goals for eating - if you think you could lose a little weight, you could either be specific about the amount of weight and/or be specific in what you won't have in your diet anymore - like no cheese on burgers or no desserts for a week - and then set a new goal the next week.

The bottom line is, incorporating an LSR into your regular routine, whether it stands on its own or is part of a broader fitness regimen, any running you do will have a positive effect on your physical fitness and even your mood.