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How Can You Avoid Lactic Acid Build Up During Your Run

Published : Jan 16, 2020 2 mins read Updated On : Dec 27, 2022

What is lactic acid?

While you work out it is important to not overexert yourself, as you run the risk of contracting lactic acid buildup in your muscles. During intense physical exertion, like a 100m sprint or a marathon run, your body requires more energy than normal to keep the muscles functioning. Following this, the body metabolizes glucose to supply energy to the muscles.

The metabolized glucose, known as pyruvate, is then converted into lactate. When lactate builds up at high levels in the blood as well as muscles, it generates acidity called lactic acidosis, which results in muscle fatigue and at high levels can interfere with muscle recovery. The storage of lactic acid results in burning sensations that can disturb your athletic performance and experience.

Stay Hydrated

Ensure you remain hydrated, preferably before, during, and after your run. Ideal hydration is fundamental when working out because it will help:

  • Replenish electrolytes and nutrients you lose when you sweat
  • Flush your body of lactic acid
  •  Nutrients will regenerate energy
  •  Soothe sore muscles
  • prevent muscle cramps
  •  Sustain your body to perform at optimal levels

How to reduce lactic acid while running

You should try to drink at least eight glasses of water a day, and add to this amount when you exercise. To elevate your hydration to the next level you can rely on these instant hydration electrolyte drinks that are fast, tasty, and effective above all.

How Can You Avoid Lactic Acid Build Up During Your Run

Rest & Recover Between Your Workout

Although regular exercise can help maintain consistency, treating your body to ample rest is important for full muscle recovery. This also gives your muscles the opportunity to break down any excess lactic acid in running. Therefore, make sure you dedicate at least one complete day of rest in a week's time. You can also boost your recovery with these muscle recovery supplements, as well as soothe muscle cramps with these electrolyte supplements.

Improve Your Breathing

A 1994 study showed that athletes who maintained breathing exercises extended their athletic performance without an increase in lactic acid levels. For a simple and straightforward breathing technique, inhale slowly through your nose and exhale out through your mouth. You may wish to retain your breath for a few seconds after each inhalation, but do this only if it feels comfortable.

You can practice simple breathing exercises to get in the habit of breath awareness while increasing your lung capacity. This may help to transport more oxygen to your muscles, impeding the production of lactic acid and helping to release any reserve of lactic acid buildup.

Warming Up and Stretching

Stretching will boost circulation, increase flexibility, and soothe tension. This will bring more oxygen to your muscles, which will reduce lactic acid production and ease your muscles of any buildup of lactic acid. It is also strongly recommended to stay hydrated before your run-which you can immediately accomplish with these hydration supplements.

Magnesium Prevents Muscle Soreness

Increasing your magnesium intake can help with preventing muscle soreness as well as muscle spasms and increase energy sources so your muscles will be served ample oxygen during your run. For the assured delivery of elemental Magnesium, you can turn to these Magnesium effervescent tablets to fulfill your requirements.

How Can You Avoid Lactic Acid Build Up During Your Run

By incorporating these simple and straightforward tips you can prevent the uncomfortable experience buildup of lactic acid while running. You will undoubtedly have a more pleasant and efficient run if you do so.

Mohd Amaan
Mohd Amaan
Daily Wellbeing

Amaan is someone who loves to read and write. He is a writer and editor with passion for daily wellbeing. His focus areas are daily wellbeing and overall health. He writes about health hacks, nutri... Read More

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