Running is a popular and effective form of fitness, but many runners experience heavy legs and inability to run during training. These problems are often related to lactate accumulation and are a common problem with high-intensity exercise.
Today we are going to talk about this key factor that makes you unable to run.
What is Lactic Acid?
Lactic acid is common in running and other high-intensity sports and is one of the inevitable physiological phenomena when we are physically active. When the intensity of running exceeds the scope of aerobic exercise, the body begins to produce energy quickly through anaerobic glycolysis when the oxygen supply is insufficient.
In this process, glycogen is broken down into glucose, which is further broken down to produce pyruvate, which is finally converted to lactic acid in the absence of oxygen.
The accumulation of lactic acid is often thought to be the cause of muscle fatigue and pain, especially after long or high-intensity exercise. However, lactic acid itself is not the direct cause of muscle weakness.
Scientific studies have shown that with the production of lactic acid, it is accompanied by the release of a large number of hydrogen ions (H+), which can cause the acidification of the muscle environment, which affects the contractile ability of muscle fibers, disrupts the normal work of neurotransmitters, and ultimately leads to a decline in athletic performance.
Understanding the physiological role of lactate and its effects in exercise is critical to optimizing training and improving athletic performance. By enhancing the body's ability to process lactic acid, fatigue can be extended and overall athletic performance can be improved.
Lactate and athletic performance
During long or high-intensity running sessions, most runners experience muscle heaviness or pain, which is often a common sign of lactate accumulation. Lactic acid is a metabolic byproduct produced during high-intensity exercise, and too much lactic acid can circulate through the bloodstream to create a sensation known as "acidification," triggering muscle pain and loss of strength.
Usually, when you feel a burning or sour sensation in your muscles, especially in the thighs and calves, it's a clear sign that lactic acid is starting to build. In addition, feeling stiff muscles after exercise or a significant decrease in strength during exercise can also be seen as a sign of an increase in lactate levels.
Understanding these signals can help runners determine their own lactate tolerance and build-up.
When running, effective breathing methods can help alleviate the accumulation of lactic acid. Deep breathing increases oxygen intake and helps muscles use oxygen more efficiently, reducing the degree of anaerobic metabolism and lactate production.
Clinical studies have shown that proper supplementation with carbonate-containing sports drinks can neutralize acids in the blood and further control the effects of lactic acid.
Lactate threshold
The accumulation of lactic acid causes a decrease in muscle pH, which in turn affects the normal contractile function of the muscles, manifesting as fatigue and decreased strength, which affects the speed and endurance of running.
Scientific studies have shown that an athlete's lactate threshold – the point of exercise intensity at which lactate begins to accumulate rapidly – is an important indicator of their endurance level. Athletes can raise this threshold through continuous training, meaning they can exercise longer at a higher intensity without suffering the negative effects of lactate.
For example, aerobic exercise can increase the number of mitochondria in your muscles, improve your muscles' endurance and efficiency, and reduce lactic acid production.
Therefore, effective control of lactate levels can not only prolong the duration of exercise, but also improve the quality of exercise. A proper training plan and nutritional strategy can significantly improve lactate handling, which can improve athletic performance and allow runners to perform at their best during races and training.
Improves lactate processing capacity
Improving the body's ability to process lactic acid is key to improving endurance and athletic performance. Aerobic exercise and high-intensity interval training (HIIT) are two extremely effective methods.
1. Aerobic exercise helps the body to use oxygen more efficiently through continuous low-to-moderate-intensity activities, so that lactic acid can be better decomposed. Long-term adherence to aerobic activities, such as jogging, cycling or swimming, can significantly increase the lactate threshold, which is the maximum exercise intensity that the body can endure before lactic acid buildup. In addition, this type of training can also increase cardiorespiratory fitness, providing stronger basic support for high-intensity exercise.
2. High-intensity interval training (HIIT) trains the body to process lactate under extreme conditions through short bursts of high-intensity bursts and subsequent recovery periods. HIIT can effectively improve the lactate processing ability of muscles, and quickly improve sports performance in a short period of time. In HIIT, the body learns to work in a state of hypoxia, which helps to strengthen the tolerance and processing speed of lactate in the muscle tissues.
Combining these two training modalities not only improves lactate processing capacity, but also improves overall performance and fitness. For runners, adjusting their training plan to include consistent aerobic exercise and regular HIIT will help them perform better in competitions and training routines, while reducing the discomfort associated with lactic acid build-up.
Demonstration of the training plan
In order to improve the tolerance of lactate in runners, the following program was designed to combine anti-lactic acid running training and aerobic training. This training program is designed to enhance the runner's lactate processing capacity, which improves long-term athletic performance.
1. It is recommended to do aerobic exercise at least three times a week, such as jogging or cycling, for 40 minutes to one hour each time, and keep your heart rate at 60% to 70% of your maximum heart rate. This helps improve cardiorespiratory fitness and the rate of basic lactate clearance.
2. It should include at least one day of high-intensity interval training (HIIT) per week. For example, you can choose to run 8 400-meter runs, with a 1 to 1.5 minute rest after each run. This training not only strengthens the muscles' adaptation to lactic acid, but also increases their efficiency in removing lactic acid.
3. For anti-lactic acid running training. It is recommended to do it every two weeks, such as a 20-minute exercise session, during which time try to maintain an intensity close to the anaerobic threshold. Anaerobic threshold is generally defined as the tipping point at which exercise intensity leads to rapid accumulation of lactate and pins and needles or slight pain in the muscles. Through this type of training, the muscles can increase their ability to resist fatigue and improve their tolerance to lactate.
Following this training program will not only improve lactate processing, but will also significantly enhance your overall performance and endurance.
Understanding and controlling the accumulation of lactate is not only crucial for runners who pursue better performance, but also has guiding significance for the exercise habits and physical progress of ordinary runners.
As long as you're able to make consistent training and lifestyle adjustments, lactate is no longer an obstacle, but a springboard to higher performance.
Have you ever paid attention to your lactate threshold? Welcome to leave a message to share!