How to reduce lactic acid production during long distance running

Lactic acid is a normal phenomenon, and the idea of reducing lactic acid in a competition is bound to fail.

The point of view on this issue is: don't avoid it, but familiarize yourself with it.

Lactic acid is a limit, try lactate training more, your acid tolerance level will improve, and you will be able to run at a higher speed in the race, and sprint to the end.

1.Training 1000 meters, 400 meters and 200 meters sprints. 400 meters as fast as possible according to your own situation, practice the ability to maintain speed, and the speed should be average.

The speed of 400 meters is faster than your speed of 1000 meters. Practice 4 to 5 gradually according to the situation.

Practice your sprint ability at 200 meters and reach your 100-meter speed. Practice 4 pcs. The running style must not be the same as the 400m.

The effect should be achieved during training: the legs are sore, the buttocks are sore, but not excessive, it can be recovered within two days, and the strength of the thighs and buttocks will be increased after recovery, and the acid tolerance will be enhanced, and then the next cycle of training will be carried out.

2.Then practice the 1000-meter run, or the 3000-meter run to practice endurance, use the tactics, average in front, accelerate and sprint behind, and don't run 100% of the speed in 1000 meters to prevent injury.

Speed, strength, endurance, and acid resistance have naturally increased.

Mainly rely on the usual training! My experience is that if you train a little more systematically, you will reduce the time you spend running 1000 when you are scientific! The 1000 is a speed endurance event at the limit that requires physical fitness, tactical level, mental quality, and mental quality.

In the usual training, as long as the training for these points will be improved!

When running 1000 meters, you don't need to start at full speed, about 90% is OK, run 80% on the way, run 120% at the end, and run 120% at the end, and the final sprint is 100% speed plus 20% will! The full start, mid-course run, and final sprint run are determined according to your ability! Be careful not to use too much effort in the front of the race, so that you can't hold on to the back, remember how slow you run in front of you, and how fast you can run faster than if you don't have the strength at the end!

Usually training can exceed 1000 meters, or divide 1000 meters into 800 + 200 meters running, which means running 800 meters with all your might, and after jogging 100 meters (a little faster than walking), you can run 200 meters at a time. In this way, if you have running intensity, you will also train your endurance and speed! Relaxation after training is also important, because lactic acid build-up can be adjusted with massage!

Nutrition and rest are also important!

If it is a result, your endurance is better, and the speed is average, then you have to make full use of the advantage of endurance, I believe that there must be several people when running, you can run ahead or run with endurance better than you, and strive for more time on the way! If you have good speed and average endurance, and you run on the way, you can only choose to follow the person in front of you and cheer up when you run in the final sprint! This also depends on the situation at the time!

Whether it is training or competing, don't give up until the end, fight a little bit if you have a little strength, for middle and long-distance running, sometimes it is often determined by the final will quality, it depends on who can stick to this!

If you want to improve your performance, you can only rely on practice, there are no shortcuts, and I hope you will have good luck!

Always run at a constant speed, two steps, one inhale, two steps and one exhale, the most important thing is to breathe evenly, and running with small steps and high frequency will save physical strength! Leaning forward a little will save time! If you rush slowly, polylactic acid will be added! So be even!

Problems with their own bodily functions. There is no other way to do this than to practice more to enhance the body's stress. The meal should be eaten one bite at a time, and the road should be walked step by step.

Summary. Hello dear, jogging produces less lactic acid than jogging.

Hello dear, jogging produces less lactic acid than jogging.

Jogging is aerobic exercise, he can speed up lactic acid metabolism, which can break down fat. Running fast is an anaerobic exercise that can enhance stamina, but the disadvantage is that lactic acid will be produced during the sailing process, and the accumulation of a large amount of lactic acid will lead to local muscle soreness.

Tie a sandbag to your lap and run 2000 a daym: OK

Two approaches are needed. The first is outside, you have to jog when you run, not too vigorous, too strenuous because of anaerobic exercise, the muscles will produce a certain amount of lactic acid. will be affected.

Second. In addition, you should eat more alkaline foods, such as tofu, or fish or other alkaline foods, and feel that tofu is good. In addition, you have to exercise more, sometimes if you don't exercise for a long time, if you are exercising, you will not adapt, you will feel unwell, and your whole body will ache.

Conditioned in this way. It should be a lot better, hehe.

Nothing can stand up to hard training. A little more skill.

1. Warm up before exercise.

Warming up before exercise can get the muscles out of stiffness, and after exercise, you can effectively control the secretion of lactic acid.

2. Regularity of exercise.

Exercise should be as regular as possible, for example, strength training should be done in groups as much as possible, and the time interval between each group should be as consistent as possible, so that the muscles can adapt to this pattern.

3. Strength training should be done according to one's ability.

Strength training is one of the most likely exercises to produce lactic acid, strength training should be trained according to one's ability, too heavy strength training will cause the muscles to produce a lot of lactic acid.

4. Stretching is very important.

It is important not to walk directly after training, stretching is important, stretching the muscles after training can help relax the muscles and reduce the production of lactic acid after exercise.

5. You can add some soda water appropriately.

Lactic acid can be neutralized with carbonate, and sparkling water can appropriately reduce the pain caused by lactate secretion.

6. Apply hot compresses to the sore area.

Applying a hot towel to the sore area can speed up blood circulation in the sore area, speed up the metabolism of lactic acid, and help reduce pain.

7. Acid expulsion exercise.

If your muscles are sore on the second day after exercising, you can do some light strength training to make the sore area congested and accelerate the metabolism of lactic acid.

8. Acid removal massage.

You can gently massage the sore area along the muscles to speed up the metabolism of lactic acid and reduce the pain caused by lactic acid.

9. Soak your feet in hot water.

Hot water foot soaking is well known to speed up blood circulation throughout the body, and the principle is the same as that of hot compresses, accelerating the metabolism of lactic acid.

Lactic acid is one of the fatigue substances and is a waste product produced during the process of body movement and maintaining body temperature. In addition, if you consume too many calories and your metabolic function cannot proceed smoothly, a large amount of lactic acid will be produced, which can lead to fatigue.

During light exercises such as walking, the muscles burn fat while absorbing oxygen. However, if you are exercising vigorously, you need a lot of oxygen. It's too late to wait for oxygen to be delivered from the lungs to the muscles.

So instead of fat, glucose starts to burn, and the residue of the burn is lactic acid. Lactic acid accumulates in the muscles during continuous strenuous exercise, and it is not long before the muscles do not work smoothly and they feel sore.

Lactic acid is a fatigue substance that can cause symptoms such as muscle soreness and fatigue in the early stages. If left unattended for a long time, the blood will become acidified and may develop into a serious disease. Many people take advantage of their days off to sleep in to eliminate the fatigue of the week's work, which often causes lactic acid to continue to build up in the body.

Including the accumulation of lactate after strenuous exercise, it should not be eliminated by suddenly reducing exercise, the correct way is to exercise the body properly, choose a balanced and light diet, and high-quality sleep.

3 Foods to Reduce Lactic Acid:

1. Foods rich in B vitamins: pork, chicken, eel, dried squid, soybeans, green beans, brown rice. The effective combination is pork + garlic + green onions, and the allicin contained in garlic and green onions improves the absorption of vitamin B1 in pork.

2. Foods containing citric acid: lemons, oranges and other citrus, edible vinegar, salted dried plums.

3. Foods rich in aspartic acid: green asparagus, beans, bean sprouts, pears, peaches, meat.

Oh, that's not just lactic acid, your muscles may be slightly strained, it's normal to feel sore, although it's very painful now, you can't just rest, but also do some necessary exercise, so to speak, **pain activity**, endure a little to think about two days no longer painful, these two days to be patient, the intensity of the activity is moderate. I have my own experience, I often practice push-ups at school, but I don't practice it when it comes to the holidays, and I still have to practice after returning to school, but if I don't practice for a long time, it will hurt in the first few days, and I can't lift my shoulders, but I still insist on practicing every day, endure the pain to practice, and I don't feel any more in two days, hehe, I hope this method is also suitable for you!

Muscle stretching after exercise.

After exercising, be sure to pay attention to stretching and relaxation, especially the moving parts. Muscle stretching can eliminate some of the accumulated lactic acid. Because the muscles will continue to contract during exercise, the muscles will expand due to congestion, hindering the flow of blood.

Stretching can relax and restore the swollen muscles to the greatest extent, reduce the accumulation of lactic acid and dredge the blood.

Muscle stretching generally uses static stretching, that is, slowly stretching the muscles to the maximum stretch, and then holding this action for 10-20 seconds, intervals, and then repeating two or three times. Stretching can relieve muscle spasms caused by overexcitation, improve blood flow during exercise, and if combined with stretching during exercise, it is even better, which can promote better recovery of the body.

Adjust the intensity of your breathing.

Eat foods that are high in protein and sugar and drink some milk.