Unlock Running Potential: Custom AI Training for Race Preparation [fc45]

We always envy those running experts or seasoned runners whose marathon pace is much faster than ours. Actually, you can run as fast as they do, but if you run at a pace beyond your usual capability, you often can't sustain it for long. Your legs feel heavy as if filled with lead, and your breathing becomes labored.

At this speed, seasoned runners can remain calm and maintain a good rhythm without struggling as much as you do. This phenomenon essentially reflects the difference in endurance between high-level runners and ordinary runners, specifically their ability to tolerate and expel lactic acid.

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Lactic acid tolerance isthe gap between you and the experts

Many runners are curious about why they experience the above situations. Essentially, it's because your cardiovascular endurance and muscle system are not strong enough. At a faster pace, lactic acid accumulates in your body. Lactic acid buildup is the fundamental cause of fatigue during fast-paced running, while high-level runners do not experience significant lactic acid buildup at the same speed.

This situation is like a water tank: if the inflow rate exceeds the outflow rate, the tank will quickly fill up. The water here represents lactic acid. What we need to do is reduce the inflow, increase the tank's capacity, and simultaneously increase the outflow, so the tank doesn't fill up easily.

In other words, through training, reduce lactic acid production, make the body more tolerant of lactic acid, and enhance the ability to expel lactic acid. This will make running at a faster pace feel easier.

To improve this ability, you need to stimulate the lactic acid system during regular runs, allowing your body to adapt to high-intensity running. This will significantly enhance your body's ability to tolerate and break down lactic acid during runs. We call this type of training lactic acid tolerance running.

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What are the benefits of lactic acid tolerance training?

1. Enhances the ability to expel lactic acid

Many runners primarily use LSD (Long Slow Distance) runs, which rely mainly on aerobic energy, using glucose and fat as fuel. The byproducts are water and carbon dioxide, with no harmful metabolic byproducts, allowing you to sustain low-intensity exercise for a long time.

If you want to further increase your pace, the intensity of your runs will push you from an aerobic state to an anaerobic state. In this state, the proportion of anaerobic glucose metabolism increases, producing lactic acid as a metabolic byproduct. Lactic acid accumulates faster than it can be broken down, leading to rapid fatigue.

We call the point where the body transitions from aerobic to anaerobic energy the lactate threshold. The exercise intensity corresponding to the lactate threshold is called the lactate threshold intensity. Below this intensity, the body performs low-intensity aerobic exercise; above it, the body performs high-intensity anaerobic exercise.

2. Improves your aerobic endurance

The following diagram shows a comparison of lactic acid levels in two athletes with the same VO2max at the same exercise intensity.Athlete 1 reaches the lactate threshold at 70% VO2max in their aerobic zone, while Athlete 2 reaches it at 60% VO2max.

If these two athletes participate in the same race, the one with the larger aerobic zone will be able to run faster and more comfortably because they have greater aerobic endurance. The athlete with the smaller aerobic zone will experience lactic acid buildup with even a slight increase in intensity.

3. Reduces the feeling of fatigue

Once the pace increases, the production of lactic acid exceeds the clearance rate, leading to lactic acid buildup and rapid fatigue. If you maintain a pace where lactic acid production equals clearance, lactic acid will be produced but not accumulate, allowing you to run at the fastest speed in a critical exercise state without fatigue caused by lactic acid buildup.After a period of training, your critical speed will increase, your aerobic zone will expand, and your pace will improve accordingly.

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How fast should you run during lactic acid tolerance training?

Lactic acid tolerance running is not easy for most runners. Mainlybecause it is indeed exhausting. At this time, lactic acid will accumulate to a certain extent, making the run feel painful, which is also a great test of willpower.

Another reason is that the intensity of lactic acid tolerance running falls between aerobic and anaerobic zones, making it relatively difficult to control. Running too fast will cause a large buildup of lactic acid, leading to rapid exhaustion, while running too slow will stay in the aerobic zone, failing to achieve the desired training effect.

Therefore, we need to carefully control the speed. According to the Daniels' Running Formula, the optimal pace for lactic acid tolerance running varies for runners with different endurance levels.

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How long should lactic acid tolerance training last?

Generally, lactic acid tolerance runs should not be too long, as many runners cannot sustain them for extended periods. However, they should not be too short either, as insufficient duration won't adequately stimulate the body. Research shows that maintaining a blood lactate level of 4mmol/L for 5-20 minutes is optimal.

There are two types of 5-20 minute sessions: one is called tempo running, suitable for more capable runners. Tempo running involves continuous running for 20 minutes, followed by rest, and possibly another set.

The other type is called cruise intervals, aimed at ordinary runners. This method shortens each session to 5-10 minutes, allowing for multiple sets. This ensures effective training while preventing exhaustion due to insufficient capability.

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How long should the intervals be during lactic acid tolerance training?

Research shows that the rest duration between sets affects the efficiency of the next set. After a set, 75% of the accumulated lactic acid will further oxidize and break down, while about 25% will be reconverted into glucose by the liver, which takes time.

If your rest time is insufficient, lactic acid won't be fully broken down. Starting the next set immediately will cause the remaining lactic acid from the previous set to combine with the new lactic acid, quickly leading to exhaustion and reducing training effectiveness.

If you plan to do multiple sets of lactic acid tolerance runs, your training-to-rest ratio should be 5:1. For example, after a 20-minute lactic acid tolerance run, you should rest for 4 minutes before starting the next set. If you only do one set, you can eliminate lactic acid through slow running or stretching afterward.

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How should you train for lactic acid tolerance?

Training frequency: 2-3 times per week, with each lactic acid tolerance run not exceeding 10% of your weekly mileage.

Training intensity: Train at 89%-92% of your maximum heart rate. If you feel extremely fatigued and your heart rate is too high at the planned pace, reduce the intensity and set it based on your heart rate.

Training duration: Generally, accumulate 20 minutes of running. If the intensity feels too high initially, break the session into several sets with a 5:1 training-to-rest ratio. For example, if today's lactic acid tolerance run is 20 minutes, you can run for 10 minutes, rest for 2 minutes, then run for another 10 minutes; or run 4 sets of 5 minutes with 1-minute rests in between.

For most runners, a single 20-minute lactic acid tolerance run is sufficient. High-level runners can do 2-3 sets.

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