The third key to improving running economy

The first two points to improve running economy are running at a low heart rate and increasing VO2 max. How much do you know about the lactate threshold, whether you have performed lactate tolerance threshold training, and whether you have performed an important training for running – tempo running.

The exercise metabolism of the human body is divided into aerobic metabolism, anaerobic metabolism and mixed oxygen metabolism. Among them, anaerobic metabolism and mixed oxygen metabolism will produce lactic acid. If you run at E intensity and M intensity, the lactic acid produced in the body will be metabolized at any time. go out.

The lactate threshold interval is zone 3, T intensity, which is a very narrow interval, expressed as a heart rate reserve between 84-88%. Below zone 3 is the aerobic zone, and above it is the anaerobic zone, which itself is a mixed oxygen zone.

When you run at T-intensity, or run at the heart rate and pace of zone 3, the newly generated lactic acid will break the original balance, that is to say, the speed of excretion will not keep up with the speed of production, and will gradually form a buildup. When I run, I feel heavy breathing, my muscles are sore, and I can’t move my legs.

Running at a zone 4 heart rate and a zone 5 heart rate, the buildup and burst of lactic acid will be more violent. Generally speaking, an experienced runner can run at a zone 3 pace for thirty to forty minutes, run at a zone 4 pace for more than 20 minutes, and run at a zone 5 pace for only 30 minutes. It can last up to 12 minutes, which is what we usually call interval running.

When doing lactate threshold training, you don’t need to know what your lactate threshold is. What you need to know is where the lactate threshold range is, or what the corresponding pace is, so as to facilitate training.

Simply put, the lactate threshold is a point. In fact, it has two points, one is the lower aerobic threshold and the other is the upper anaerobic threshold. If you train at the lower aerobic threshold pace, it is the lactate tolerance threshold training. It can improve your aerobic threshold range and exercise aerobic endurance. If you run at the upper anaerobic threshold, it is anti-lactate threshold training, which can improve your anaerobic threshold range and exercise anaerobic endurance.

Compare the above table and find the aerobic threshold pace and anaerobic threshold pace according to your VO2 max. Your VO2 max pace is your interval pace, which is a zone 5 pace. The values ​​in the table are quite accurate, and the error is not large, and can be used as a reference to guide training.

The lactate threshold run is a mixed oxygen run. A well-trained runner can run for about 30 to 40 minutes, and a top runner can run for less than an hour. If you think you can run for more than an hour, this match is not The reason why your lactate threshold pace is not long is that the newly generated lactic acid is larger than the metabolism, and the physiological response caused by the gradual accumulation.

An effective training method to increase the lactate threshold is to run at various rhythms, including variable-speed running or gradual running. Fartlett running is a variable-speed running. Gradual running means running faster and faster. Can effectively improve cardiopulmonary and muscular endurance.

After rhythm running training, if you can run longer and easier at the original 3-zone pace, or if you can run 3-zone at a faster pace, it means that your lactate threshold has increased, and your endurance has also improved. Running economy is also improved.

There is a concept of acid-removing running here, which is a false proposition. There is a common misunderstanding that on the second day of a high-intensity event or training, a proper jogging can be regarded as acid-removing. In fact, it is not. Within an hour, the lactic acid in the body is basically eliminated.

So why do you still have muscle soreness on the second and third day? That is the remodeling and proliferation of muscle capillaries and mitochondria after high-intensity exercise, which is a normal physiological response and a reasonable exercise injury, but it is not an injury.

If fatigue damage accumulates to a certain level and does not recover, it will definitely hurt! When your endurance improves, your running economy improves, and your recovery from muscle soreness is significantly faster!

Not only running training, cycling and swimming are also the same. You can use rhythm riding and rhythm swimming to improve the lactate resistance threshold and anti-lactic acid threshold. The reason is the same, and the training methods are similar. Less effort, easier and safer.

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