We always envy veteran runners who are much faster than us.
In fact, you can run as fast as they do, but if you run at a pace that is beyond your usual ability, and if you don't last long, you will feel like your legs are as heavy as lead, and your breathing will be out of breath, and you will feel like you can't hold on.
At this speed, experienced runners are calm and don't run as hard as you, which actually reflects the difference in endurance between high-level runners and average runners.
01
Why
Will this happen?
At the end of the day, your cardiorespiratory endurance and muscular system aren't strong enough, and at a faster pace, lactic acid builds up in your body, which is the root cause of fatigue when running at a faster pace.
For high-level runners, lactic acid accumulation is not obvious at the same speed.
It's like a water tank, if the water is coming in faster than the water is coming out, the tank will fill up very quickly.
What we need to do is to make the water inlet less and the tank volume larger, and at the same time make the water output larger, so that the tank is not easy to fill.
In other words, training reduces lactate production, making it more tolerant to lactate and excreting lactic acid more, which makes it easier for you to run at a faster pace.
02
How to do it
Do you run against lactic acid?
Lactic acid running is not easy for most runners.
One is that running with anti-lactic acid is indeed very tiring, because at this time, there will be a certain degree of accumulation of lactic acid in the body, and you will feel more painful to run, so it is also a great test of the quality of will.
The second reason is that the intensity of anti-lactic acid running is between aerobic and anaerobic, and the intensity is relatively difficult to control.
Running too fast will cause a large accumulation of lactic acid, and you will soon be exhausted, and if you run too slowly, you will be in the aerobic zone, and you will not achieve the effect of anti-lactic acid training. So that's where the speed comes in.
03
When performing an anti-lactic acid run
The following principles need to be followed.
- 2~3 times a week, one anti-lactic acid run does not exceed 10% of the weekly run.
- Train at 89%~92% of your maximum heart rate, if you feel very tired and your heart rate is too high according to the scheduled pace training, you can reduce the intensity appropriately, and set the intensity based on your heart rate.
- Generally, you need to run for a total of 20 minutes.
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The ratio of training to rest time is 5:1. For example, the training time of today's anti-lactic acid run is 20 minutes, and you can use the method of training for 10 minutes, resting for 2 minutes, and running for another 10 minutes;
It can also be done by running 4 times for 5 minutes, with a 1-minute break between each set.
04
Anti-lactic acid run
It also helps us to:
1. Improves the body's ability to tolerate and excrete lactic acid
If you want to further increase your pace, you need to increase the running intensity, and then the exercise state will enter the anaerobic state from the aerobic state to the anaerobic state, and the proportion of anaerobic energy supply will increase, and the metabolic by-product - lactic acid will be produced.
Lactic acid is produced in large quantities, but the breakdown rate is slow, and lactic acid gradually accumulates, which in turn leads to fatigue in the body very quickly.
The inflection point at which the body transitions from aerobic to anaerobic energy is called the lactate threshold.
The exercise intensity corresponding to the lactate threshold is the lactate threshold strength.
Below that intensity, the body performs low-intensity aerobic exercise, while above that intensity, it performs high-intensity anaerobic exercise.
Through training, runners are able to increase the intensity of their exercise corresponding to the lactate threshold.
For example, the original 6:00 pace is the lactate threshold strength, but after training, the 6:00 pace has become aerobic exercise, and the 5:30 pace is the lactate threshold strength, which indicates that endurance has been really improved.
2. Space to improve aerobic endurance
Suppose there are two athletes, Athlete 1 and Athlete 2.
The inflection point of the lactate threshold will be reached when the aerobic zone of Athlete 1 reaches 70% of the VOx maximum, and the inflection point of the lactate threshold will be reached when the aerobic zone of Athlete 2 reaches 60% of the VO2 maximum.
If the two athletes go to the same race together, the athlete with a large aerobic zone will be able to finish the race faster and with greater ease.
Because there is more room for aerobic endurance, and athletes with a small aerobic zone increase the intensity slightly, lactic acid will build.
3. Allow the body to sustain itself at a critical speed for a longer period of time
As the pace gradually increases, the amount of lactic acid produced is greater than the amount cleared, and the lactic acid continues to accumulate, and the body quickly enters a state of fatigue.
If the pace is kept in the same range as the amount of lactate produced and cleared, and the lactic acid is produced but does not accumulate, the runner will run at the fastest speed in a critical state of motion and will avoid fatigue due to the accumulation of lactic acid.
Over time, the critical speed increases, the aerobic zone expands, and the pace increases.
The article is compiled from Sohu Sports
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