how to improve your running pace training you need

Pace has always been a concern for many runners because it directly reflects a person's running efficiency. However, many people find that after a period of time, they hit a pace plateau.

Whenyour pace is below this plateau, you can run very comfortably. But once you exceed this speed threshold, even if you speed up by just over 10 seconds per kilometer, you will feel overwhelmed. Lactic acid builds up, your lungs burn, and your heart races, forcing you to slow back down to your original pace.

In fact, plateaus are a normal phenomenon in sports training, and the higher your level, the more noticeable the plateau. So, how can you improve your pace when you encounter such a plateau? Today, I'll explain it to you.

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When talking about pace, we must mention the lactate threshold.

Before discussing how to improve your pace, you need to understand the relationship between pace and the lactate threshold.

Lactic acid is a byproduct of anaerobic glycolysis in the body. Lactic acid buildup occurs due to high exercise intensity and insufficient oxygen supply, leading to increased anaerobic glycolysis and the accumulation of lactic acid in the body. This buildup can cause localized muscle soreness, such as numb arms, leg pain, buttock pain, and a lack of strength in the torso.

During exercise, lactic acid is an intermediate metabolic product that is produced and broken down simultaneously. During low-intensity exercise, lactic acid production is minimal and can be metabolized quickly, so the rate of lactic acid metabolism is roughly equal to its production rate, and blood lactate levels do not increase significantly, making the body feel at ease.

As exercise speed increases, lactic acid production increases rapidly, and the rate of metabolism is much slower than the rate of elimination, causing blood lactate levels to suddenly rise. The speed at which this change occurs is called the lactate threshold speed, and the corresponding exercise intensity is the lactate threshold intensity. This reflects the critical point or turning point where the body's metabolism shifts from primarily aerobic to primarily anaerobic.

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What factors affect running pace?

Stride frequency and stride length are the most basic factors determining pace. Their rhythm dictates running speed. For beginners, it is recommended to start with small, frequent steps to steadily increase pace. Increasing the number of steps can reduce the pressure of each landing, and then gradually increase stride length to run faster.

Mileage is the foundation for improving pace. When mileage accumulates to a certain extent, running ability will transform from quantitative to qualitative. Without a certain mileage base, simply trying to increase speed per kilometer will lead to quick fatigue, inability to sustain long periods, and inconsistent speed. Ultimately, this will result in significantly shortened running distances and increased time consumption.

In addition, breathing is also an important factor limiting stride frequency. Because too fast a stride frequency can disrupt breathing and throw off your rhythm. The essence of running is rhythm: the rhythm of your heartbeat, breathing, arm swing, and leg movement.

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How should you train to improve your pace?

Through targeted training, you can effectively stimulate your body, enhance its tolerance to lactic acid, and improve aerobic capacity. However, it is essential to ensure that training is doneat a sufficient lactic acid level and with enough exercise intensity. Most people choose lactate threshold training and interval training methods.

1. Lactate Threshold Training

Maintaining training intensity within the lactate adaptation range, especially near the anaerobic threshold, significantly improves aerobic endurance. This "lactate threshold training method" has gradually become a classic endurance training method.

Lactate threshold training is a type of aerobic training, but its intensity is higher than most aerobic training, approaching "aerobic-anaerobic mixed" training. It is also a common method for many high-level marathon runners to improve aerobic endurance.

Elite athletes have a strong tolerance to lactic acid and can maintain lactate threshold intensity for over an hour, even more than two hours, essentially running a full marathon at lactate threshold intensity. However, ordinary runners may slow down after 30-40 minutes. Therefore, it is recommended that ordinary runners limit lactate threshold training to 25%-30% of their total training, with a maximum of 40%.

2. Interval Training

Interval training involves multiple high-intensity exercises with incomplete recovery. It typically covers short to medium distances, generally between 400 meters and 2000 meters, or even longer. Additionally, interval training is conducted in multiple sets and high density, with 6-8 sets or more, and rest intervals controlled between 2 minutes 30 seconds to 3 minutes. At the same time, high-intensity exercise close to your maximum oxygen uptake must be ensured.

During interval running, a large amount of lactic acid is produced and eliminated, promoting the ability to remove and reuse lactic acid, thereby increasing the lactate threshold. Interval running demands high cardiovascular and overall physical fitness. Therefore, it is not recommended for beginner runners. Most amateur runners should not do too many interval runs and should focus more on quality.

When doing interval runs, be sure to control exercise intensity, not exceeding 90%. Complete the volume first before pursuing intensity. For marathon training, segments longer than 2000 meters are often used.

Although high-intensity training can increase the lactate threshold, the role of medium to low-intensity aerobic training should not be underestimated. For amateur runners, a large amount of medium to low-intensity aerobic training is the safest and most direct way to improve aerobic capacity and is also the foundation for high-intensity training.

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Conclusion

Pace control ability is a process of developing rhythm and is not achieved overnight. Beginner runners will usually notice a significant improvement in fitness by consistently doing low-intensity jogging.But if we want to make further breakthroughs, in addition to jogging, we also need to undergo higher-intensity training.

After improving aerobic endurance through medium to low-intensity aerobic training, your lactate "threshold" will naturally increase significantly. On this basis, adding some high-intensity lactate threshold training and interval training can be the icing on the cake.

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