Understanding and improving lactate threshold – tips for runners

When running - especially during intensive training - you often come across the term "lactate". But what exactly is lactate and what role does it play in running? Many people associate lactate with exhaustion or sore muscles, but the truth is more complex. In this article, you will learn what lactate is, how it affects your running performance and how you can use lactate specifically for your training.

What is lactate?

Lactate is a salt of lactic acid and is produced in your muscles when they produce energy. This process occurs primarily during intense exercise when your muscles require more oxygen than they have available. In such cases, the body produces energy through a process called anaerobic glycolysis , which converts glucose into energy without oxygen. A byproduct of this process is lactate.

Contrary to popular belief, lactate is not the cause of muscle soreness. Rather, it is an important source of energy that your muscles can use. It is only when the body can no longer break down the lactate quickly enough that it builds up and ultimately leads to fatigue.

How does lactate affect running?

Lactate itself is not "bad" for the body. In fact, it is a valuable source of energy that is used during intense exercise. The problem only arises when lactate production exceeds your body's ability to break it down. This leads to an increase in blood lactate levels, and at a certain point the body can no longer process the resulting lactate quickly enough. This is known as the lactate threshold .

The lactate threshold is the point at which lactate is produced faster than it can be eliminated. Above this threshold, lactate begins to build up in the blood, causing a burning sensation in the muscles and ultimately fatigue. So if you exceed the lactate threshold, you won't be able to maintain your pace for long and will slow down.

The importance of the lactate threshold when running

The lactate threshold is of particular interest to runners. It indicates how long and how fast you can run before your muscles become "sour" and you have to slow down. Runners with a higher lactate threshold can run longer and faster without tiring prematurely.

Lactate threshold training is an essential part of running training for competitive and recreational athletes. By increasing your lactate threshold, you can sustain higher intensity runs for longer and significantly improve your endurance performance.

How to improve your lactate threshold

An important aspect of running training is to increase the lactate threshold. This means that your body learns to handle lactate more efficiently and break it down faster. There are several training methods that specifically aim to shift the lactate threshold:

1. Tempo runs

Tempo runs are an effective way to increase your lactate threshold. These runs involve running just below your lactate threshold, a point where you are running intensely but in a controlled manner. This trains your body to use lactate more efficiently and run longer at higher speeds.

•Example: 20 minutes warm-up, followed by 20 to 30 minutes running just below the lactate threshold, then 10 minutes cool-down.

2. Interval training

Interval training is also very effective for improving lactate processing. Here you alternate between intense, short sprints and recovery phases. The intense phases promote the production of lactate, while the recovery phases teach your body to break down the lactate more quickly.

•Example: 10x 400 meter sprint with 90 seconds of easy walking or jogging between intervals.

3. Longer, moderate runs

Running at a moderate pace over longer distances also improves lactate utilization. These runs train your cardiovascular system and make your body work more efficiently with oxygen, which keeps lactate production in the muscles lower.

The role of nutrition

A balanced diet also plays an important role in controlling lactate production and improving performance. Here are some tips to give your body the best possible support:

• Carbohydrates : Carbohydrates are the main source of energy when running. Eating enough complex carbohydrates will ensure your body has enough energy while running and will rely less on anaerobic glycolysis, which can reduce lactate production.

• Hydration : Dehydration can increase lactate production as the body works less efficiently. Make sure to drink plenty of fluids before, during and after exercise.

• Antioxidants : Foods rich in antioxidants, such as berries and green vegetables, can reduce oxidative stress in the body and help the body better cope with the metabolic processes that occur during intense exercise.

Lactate Myth: The Truth About Muscle Soreness

A common myth is that lactate is responsible for muscle soreness. In fact, muscle soreness is caused by tiny tears in muscle fibers that occur during exercise. Lactate itself is broken down within an hour or two after exercise and has nothing to do with the muscle soreness you feel a day or two later. It's important to know this difference to avoid misconceptions about the role of lactate in training.

Conclusion

Lactate is a natural part of the training process, especially during intense running. It provides valuable energy, but can lead to fatigue if the lactate threshold is exceeded. Through targeted training, such as tempo runs and interval training, you can improve your lactate threshold and run more efficiently. By understanding how your body produces and uses lactate, you can specifically improve your running performance.