Lactate Threshold Training for Better Running Performance After 40

Sometimes, runners experience breathlessness after a couple of miles, especially runners after 40. Understanding that it’s normal to experience changes in your running abilities as you age can empower you to take control of your running journey. This decline is because your body functions start to deteriorate and impact your running performance and even your recovery time. If you are thoroughly enjoying your running sessions, there are ways to cope with the changes and still keep going. One of the best ways is lactate threshold training.

This decline is not the call to hang your running shoes. A passionate runner will understand this; it is the sign for you to make changes in your training routine. Your body is adaptable, and there are different ways to help you stay strong as you age. In this post, I will discuss how can help you maintain your endurance and speed.

What actually is lactate threshold [LT]?

In a way, lactate threshold can be considered as a speed limit for your body. What it means is that your body will feel discomfort after you cross a certain speed, which will soon force your mind and body to stop running. Remember that this threshold is not a constant and can go up or down depending on your training output and post-run recovery.

When you run at a moderate pace, your body produces lactate, but your body burns it efficiently. The problem starts when you push your body harder, because it increases the lactate production. Now the body finds it challenging to burn lactic acid at the same speed, resulting in its accumulation in the muscles. The situation forces your body to overwork, and you start feeling tired quickly, which impacts your performance.

For running after 40 and beyond, the goal of LT training is to push your body to the edge of this threshold limit, but without exceeding. It will help your body enhance its lactic-acid clearing capacity and improve endurance and pace.

Why is lactate threshold training so important?

Training at a range a little lower than your LT can help you enhance your running performance in multiple ways.

Increased endurance

When you push your body to its limit, you are teaching it to handle high lactate levels. It means you can run harder and longer without feeling tired. When you train at your LT, your body can efficiently clear the unwanted by-product, lactic acid. It allows you to sustain a good pace for an extended period.

Enhances efficiency

With lactate threshold training, your body starts to use oxygen efficiently. It means you can run fast without burning out quickly. Besides, your body’s capability to deliver oxygen to your muscles gets better, which is essential for maintaining a high-performance level.

Better recovery

Regular lactate threshold training helps your body to recover more quickly after the running session. It is because your muscles get more flexible and are better able to deal with the stress of intense workouts. During LT training, you are essentially strengthening your muscles and enhancing their ability to repair themselves after a workout. It means you experience less soreness and exhaustion, allowing you to train more frequently and effectively.

There are several misconceptions about lactate threshold training, especially for runners over 40. One of them is that older runners cannot handle high-intensity training. While it’s true that older runners may need to adjust their training intensity and volume, they can still benefit from lactate threshold training. It’s crucial to find a balance between pushing yourself and listening to your body. Overtraining can cause injury and long-term setbacks, so it’s important to be cautious and responsible in your training.

When LT training is done correctly, you can strengthen muscles, enhance running economy, reduce joint stress, and lower injury risks.

Effective lactate threshold training strategies

Interval training

This lactate threshold training involves alternating high-intensity bursts with some recovery time. For example, you run for 800 meters at a fast speed, followed by a 400-meter slow jog. It will help your body to adapt to the high-intensity test and enhance your lactate clearance capacity. Start workouts with shorter intervals and gradually increase duration as you get stronger. It will allow your body to get familiar with the training demands without getting overwhelmed. Besides, it is essential to react to your body’s warning signs and adjust the running intensity and duration. Overtraining can cause injury and long-term setbacks, so find a suitable balance.

Hill repeats

Running uphill forces your body to work harder. It can help you improve lactate clearance. Start with short hills and gradually increase the slope or distance, or both. Focus on maintaining a good posture and pace. A good posture ensures efficient spending of energy and reduces injury risks. Pay close attention to your body form, foot strike, and arm swing. Never overstride as it can strain your joints. Maintain consistent pace and avoid slowing down on the uphill portions. It will help you develop a more efficient and sustainable running performance.

Tempo runs

Tempo runs involve running at a steady increasing pace till you hover a little faster than your LT pace. This training type helps to enhance your lactate clearance capacity and builds endurance. Start by running tempo runs for short distances, such as a couple of miles, and when you start feeling strong, aim for 3 to 4 miles, and so on. It will help improve your lactate threshold pace, and there will be no need to push yourself too hard like when you first started. You need to find a comfortable speed that challenges you without overwhelming you.

Long runs

The main aim for long runs is to build endurance, but they can also be used to enhance your LT. Running for long distances trains your body to clear lactic acid more efficiently. Start shorter long runs like 6 to 8 miles and keep increasing the distance by 1-2 miles whenever it becomes too comfortable. This gradual progression allows your body to adapt to the increasing stress without injuring your joints. With this training plan, you can comfortably aim for a 10 to 12-mile run without getting exhausted.

Cross training

To avoid getting bored from running, only add other exercise forms into your LT training routine.

• When you swim, your body gets a total workout without stressing the joints.
• Cycling is also an excellent cross-training activity to enhance your endurance and leg strength.
• Rowing is a high-intensity workout that helps to increase LT and core strength.
• Not many sports can beat swimming when it comes to improving our breathing or lung capacity.

Proper nutrition & hydration for lactate threshold training

A balanced diet gives your body the necessary energy for doing workouts better and quick recovery. Consume sufficient carbs, proteins, and healthy fats for energy.

• Carbs fuel your muscles when you run. Focus on consuming different complex carbs like whole grains, fruits, and vegetables. They offer sustained energy and maintain blood sugar levels.
• Protein builds and repairs muscles. Include lean protein sources like chicken, fish, beans, and tofu. Proteins help to regulate hormones and support overall recovery.
• Healthy fats from seeds, nuts, olive oil, etc., help in multiple organ functioning.

Always remember to stay hydrated, even during the run if you do long distances. Dehydration can cause muscle cramps and fatigue.

Rest & recovery

Your body needs sufficient rest after an intense workout session, so that it gets the time for muscle repair and rebuilding. It will also increase your body’s ability to adapt to load progressions and help you improve. Consider incorporating techniques like foam rolling, static stretching, and massage to support recovery.

• Foam rolling helps to release muscle tension and enhance flexibility.
• Static stretching increases motion range and reduces muscle soreness.
• Massage helps to reduce muscle tension and promotes blood circulation.

Also, ensure to get enough quality sleep, essential for recovery and overall health.

Listen to your body for personalized lactate threshold training plan

Always pay attention to warning signs like fatigue, persistent pain, or decreased performance. Ignoring these factors can lead to injuries and setbacks. If you experience these symptoms, take a break and rest. Rest doesn’t mean that you are weak; it is an essential element of the recovery process. Everyone’s body reacts differently to lactate threshold training. So, create a personalized plan, but be prepared to adjust it as per the changes in your body. If you are unsure, consult a running coach or physical therapist.

Consistency is the key for success of lactate threshold training

Lactate threshold training is a journey because your limit keeps changing. Progress takes time, so be patient and stick to your training plan. Don’t get discouraged, committedly keep pushing, and you will eventually reach your goals. Consistency is essential to succeed in any endeavor, including lactate threshold improvement. You have to put daily effort and stay dedicated to your training. Even small, consistent steps can lead to significant improvements over time.

Train with a running group

Group training for runners over 40 is beneficial.

• Running with people who share your passion keeps you motivated. It is easy to stay committed to your LT training plan.
• A running group provides accountability. You know that others are expecting you to join them on the track and will avoid skipping sessions.
• It offers a feel of friendship and companionship. Sharing experiences and challenges with other runners makes your journey more enjoyable and rewarding.
• It provides opportunities for social interaction and community involvement. You can participate in social events, group runs, and races. Connect with people who share your interest and expand your social circle.

Lactate Threshold Training – Conclusion

Lactate threshold training is a valuable tool for runners of all ages. You will need to slowly increase the intensity and duration of your running sessions to increase your lactate clearance capabilities and enhance endurance.  Incorporate the above training strategies but listen to your body’s warning signs and avoid overtraining. Take a break and rest, if you feel exhausted or sore. Consistency is crucial but move gradually in terms of increasing intensity and duration. With consistent effort and commitment, you will enhance your lactate threshold and overall running economy!

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