Pace has always been a major concern for many runners because it directly reflects a person's running efficiency. However, many people find that after a period of time, they hit a pace plateau.
Whenyour pace is below this plateau, you can run very comfortably. But once you exceed this speed threshold, even by just 10 seconds per kilometer, you may feel overwhelmed, with lactic acid buildup, burning lungs, and a rapid heartbeat, forcing you to slow back down to your original pace.
In fact, plateaus are a normal phenomenon in athletic training, and the higher your level, the more apparent the plateau becomes. So, how can you improve your pace when you encounter such a plateau? Today, let me explain it to you.
When talking about pace, we must mention the lactate threshold.
Before discussing how to improve your pace, you need to understand the relationship between pace and the lactate threshold.
Lactic acid is a byproduct of anaerobic glycolysis in the body. Lactic acid buildup occurs due to high exercise intensity and insufficient oxygen supply, leading to increased anaerobic glycolysis and the accumulation of lactic acid in the body. This buildup can cause localized muscle soreness, such as numb arms, leg pain, buttock pain, and a lack of strength in the torso.
During exercise, lactic acid is an intermediate metabolic product that is produced and broken down simultaneously. In low-intensity exercise, lactic acid production is minimal and can be metabolized quickly, so the rate of lactic acid metabolism is roughly equal to its production rate, keeping blood lactate levels stable and the body feeling comfortable.
As exercise speed increases, lactic acid production rises rapidly, and the rate of metabolism falls short of the rate of elimination, causing blood lactate levels to spike. The speed at which this change occurs is known as the lactate threshold speed, and the corresponding exercise intensity is the lactate threshold intensity. This reflects the critical point or transition where the body's primary metabolic mode shifts from aerobic to anaerobic.
What factors affect running pace?
Stride frequency and stride length are the most basic factors determining pace; their rhythm dictates running speed. For beginners, it is recommended to start with small, frequent steps to steadily improve pace. Increasing the number of steps can reduce the impact of each landing, and then gradually increasing stride length will make you run faster.
Running volume is the foundation for improving pace. When running volume accumulates to a certain extent, running ability will transform from quantitative to qualitative. Without a sufficient running volume, simply trying to increase speed per kilometer can lead to quick fatigue, inability to sustain the pace, and inconsistent speed. Ultimately, this can result in significantly shorter running distances and increased time consumption.
Additionally, breathing is a crucial factor that limits stride frequency. Too fast a stride frequency can disrupt breathing and throw off your rhythm. The key to running is maintaining rhythm: the rhythm of your heartbeat, breathing, arm swings, and leg movements.
How should you train to improve your pace?
Through targeted training, you can effectively stimulate your body, enhance its tolerance to lactic acid, and improve aerobic capacity. However, it is essential to ensure that training isconducted at sufficient lactic acid levels and high exercise intensity. Most people opt for lactate threshold training and interval training.
1. Lactate Threshold Training
Training intensity is maintained within the lactate adaptation range, especially near the anaerobic threshold, leading to a significant improvement in aerobic endurance. This "lactate threshold training method" has gradually become a classic endurance training technique.
Lactate threshold training is a type of aerobic training, but its intensity is higher than most aerobic training, approaching "aerobic-anaerobic mixed" training. It is also a common method for high-level marathon runners to improve aerobic endurance.
Elite athletes have a strong tolerance for lactic acid and can maintain lactate threshold intensity for over an hour, even up to two hours, essentially running a full marathon at lactate threshold intensity. However, average runners might slow down after 30-40 minutes. Therefore, it is recommended that average runners limit lactate threshold training to 25%-30% of their total training volume, not exceeding 40%.
2. Interval Training
Interval training involves multiple high-intensity exercises with incomplete recovery. It typically covers short to medium distances, generally between 400 meters and 2000 meters, or even longer. Additionally, interval training is characterized by multiple sets and high density, usually 6-8 sets or more, with rest intervals of about 2 minutes and 30 seconds to 3 minutes. High-intensity exercise close to your maximum oxygen uptake must also be ensured.
During interval runs, lactic acid is produced and eliminated in large quantities, enhancing the ability to eliminate and reuse lactic acid, thereby raising the lactate threshold. Interval running demands high cardiovascular and overall physical fitness, so it is not recommended for beginners. Most amateur runners should also limit the frequency of interval runs, focusing more on quality.
When doing interval runs, it is crucial to control exercise intensity, not exceeding 90%. Complete the exercise volume first before pursuing intensity. For marathon training, segments longer than 2000 meters are often used.
Although high-intensity training can raise the lactate threshold, the role of medium to low-intensity aerobic training should not be underestimated. For amateur runners, a large amount of medium to low-intensity aerobic training is the safest and most direct way to improve aerobic capacity and serves as the foundation for high-intensity training.
Pace control ability is a process of developing rhythm and cannot be achieved overnight. Beginner runners will usually notice a significant improvement in endurance through continuous low-intensity jogging. However, to make further breakthroughs, in addition to jogging, higher-intensity training is also necessary.
After improving aerobic endurance through medium to low-intensity aerobic training, your lactate "threshold" will naturally increase significantly. On this basis, adding some high-intensity lactate threshold training and interval training can provide additional benefits.
*Some images in the article are sourced from the internet. Please inform us if there is any infringement, and we will delete them.
Codoon Smart Running Shoes 21kNC01, designed for medium to long-distance runners, better suited for Asian foot shapes, equipped with a smart chip for precise steps.