Recently I read a good article that helps a runner push beyond their normal endurance threshold. How do we go further-faster when we seem 'spent'? It has got to be that dreaded "lactic acid"!
Most lactic acid is quickly removed after exercise, and it isn't to blame for postrace soreness or muscle fatigue. It actually contains an important fuel source for high-intensity running. With the right training, we can delay the onset of lactic acid accumulation, and improve our body's capacity to use it for fuel.
Lactic acid is a byproduct that's created when we burn glycogen without oxygen as we run. In the blood, it breaks down into lactate and hydrogen ions. It's those hydrogen ions that cause all the trouble. When hydrogen ions accumulate, it becomes difficult for the muscles to contract. That makes running feel more strenuous, and causes that distinct burning sensation we feel after a challenging workout.
We can prepare the body by running beyond our lactate threshold-the intensity at which lactic acid begins to accumulate in our blood. This also trains the body to become better at using lactic acid as a fuel.
By running beyond your lactic-acid threshold with the workouts below, you train your body to more efficiently process it into a fuel, and at the same time, improve your capacity to buffer those hydrogen ions. All of which will help you run FASTER, LONGER.
Try one of these types of workouts every other week instead of interval training. (Ex. 4 x 600 - 4 minute recovery)
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