Springbak Running Tips – Lactate Threshold and Endurance Training

Research and World Class Runners say:

Lactate is produced as a side reaction in a metabolic process called glycolosis. Glycolosis is the body’s energy system that breaks down carbohydrates (glucose) that are stored in muscle and liver to produce energy. Lactate IS NOT the cause of acidosis-that burning sensation we all feel in our muscle-but rather it is the byproduct of glucose breakdown during intense exercise. So lactate is actually an indirect measure of acidosis or muscle fatigue.

Your Lactate Threshold (LT) is a marker showing how much exercise (or physical work) you can sustain before the evidences of glycolosis are present. More importantly LT is that point in your exercise level where you begin to accumulate lactate in the blood and breathing becomes noticeably more labored (ventilatory changes). Your LT usually corresponds to your best 15K or 10 mile running pace or a 40K running time trial on a road bike.

Your LT can be evaluated by several methods that include monitoring your heart rate, oxygen consumption and Power output or speed at LT. With appropriate training technique you can increase your LT which will enhance your body’s ability to increase energy production through mitochondrial respirations (or more aerobic pathways) thus decreasing the reliance on energy from glycosis (anerobic). Which means you can spare your glycogen(your bodies stores carbohydrates) which are in limited supply compared to the large amount of energy you have available from fat storage.

Additionally, smart endurance training will improve your acidosis-buffering effect, thereby decreasing fatigue allowing for a longer tolerance of challenging workouts and an enhanced training effect allowing for even more intense training. Here are some recommendations from world class athletes and trainers that use Springbak Springsoles in their training programs on how to improve your Lactate Threshold.

1) An intense workout that is slightly above your LT is considered by most researchers and runners to be the best method for boosting LT.

2) 20 minutes or more of training at a heart rate just above the LT is enough to increase LT.

3) Lactate Threshold tends to be higher in older runners with one study showing the average LT at 85% of MaxVO2 for younger. Keep in mind that MaxVO2 scores are lower in the older athletes since they tend to decline with age.

4) Research suggests that training programs that are a combination of high volume, interval and steady-state workouts have the most pronounced effect on lactate threshold improvement.

Enjoy the running tips and have fun!

Mark Vona – GM Springbak Inc.

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For more tips and information:

Visit the Official Springbak® Website at www.springbak.net
Peak Performance Springsoles / Insoles – Run Faster, Jump Higher, Lessen Fatigue