the point at which your muscle efficiency falls off significantly (your lactate threshold, or LT); and you can improve your endurance, or running economy (RE).It follows that the most effective training takes direct aim at one or more of these three factors
. Personally, I think this is a fine way of doing things.The Lactate ThresholdWhen you’re reading, walking, or just running very slowly, your muscles burn modest amounts of carbohydrate and produce modest amounts of lactic acid, which doesn’t do you any harm
prevention. Abide by these, and you'll be more likely to enjoy a long and healthy running life.1. Know Your LimitsIt's easy to get injured; anyone can do it. Just run too much. "I firmly believe that every runner has an injury threshold," says physical
oxygen uptake by 4.8 per cent and their lactate-threshold running pace by 4.4 per cent. In other words, the three workouts had led to better fitness and race potential. FIRST was up and running.In the summer of 2004, FIRST advertised a free marathon
, and the high pain threshold that runners might develop. An Arthritis Foundation paper called "Exercise and Your Arthritis" offers a more direct answer. "The stronger the muscles and tissues around your joints, the better they will be able to support and protect
12 per cent of your weekly mileage at your lactate threshold (LT) or tempo pace When you run at LT pace, you enhance your running economy and your body’s ability to cope with increasing amounts of lactic acid. LT pace is your 5K pace, plus 25 to 45
of running not mileage totals, not your marathon PB, and certainly not the percentage of VO2 max you can maintain when running at lactate-threshold pace while holding your breath on a treadmill set at a six-per-cent-incline in a hypoxic tent. These Zen
