Whether you are training for an event or just competing against yourself, the key to increasing your speed and running longer without fatigue is to raise your lactate threshold. Understanding the science behind energy demand and lactate threshold will help you develop a training regimen that gets you to the finish line sooner, and with less effort.
Lactate Threshold
University of New Mexico researchers Trevor Gilllum, M.S. and Len Kravitz, Ph.D define lactate threshold, also known as anaerobic threshold, as the fastest speed at which a person can continuously run at a steady state where oxygen supply is adequate to meet muscle demands. At higher intensities, lactic acid levels in the blood rise sharply, interfering with aerobic metabolism and causing muscles to fatigue. According to researchers at the University of Texas at Austin, elite athletes run a 10K slightly above lactate threshold and marathons at about lactate threshold. Identifying and training at your lactate threshold pace will prepare you for maximum performance on race day.
Identifying Your Lactate Threshold
The most accurate way to determine your lactate threshold is by checking blood samples throughout the course of a graded exercise test and plotting blood lactate levels on a graph, according to Sports Fitness Advisor,. However, for average individuals, this is a costly and unpleasant process that must be performed in a laboratory. Other less-invasive methods include monitoring your heart rate to determine your pace at steady state, the point at which heart rate stops climbing and maintains a plateau, or by approximating your lactate threshold at 85 to 90 percent of your maximal heart rate, which is 220 minus your age. Once you have identified your lactate threshold, you can employ training techniques to raise it, enabling you to run at a faster pace for a longer duration.
Lactate Threshold and Age
We generally think of peak athleticism occurring sometime in our 20s, then declining over time. But according to the University of Texas at Austin, distance runners tend to reach peak performance at an older age, after years of running. This is because lactate threshold gradually increases over time as runners train at or just below lactate threshold. Novice runners wishing to improve performance will benefit most from consistently training at or near lactate threshold.
Raising Your Lactate Threshold
A novice runner will see larger short-term gains in lactate threshold consequent to training than a seasoned athlete, according to the University of Texas at Austin. Because lactate threshold improves with training, the more fit you are and the longer you have been training, the higher the intensity at which you must train to see further improvements. To raise your lactate threshold, former world class runner Ed Eyestone recommends beginning with tempo runs at or just below lactate threshold for 20 minutes, gradually building up to longer distances of 4 to 5 miles. Another important factor for gaining a competitive edge is improving running economy to conserve energy by working on stride length and running technique.
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