5 Best Ways Lactate Threshold Improves Speed in Running

If you’re into running, you’ve probably heard the term “lactate threshold” being said by coaches, athletes, or fitness enthusiasts.

It’s one of those technical-sounding terms that may seem complex, but understanding and training for it can make a big difference in how fast and efficiently you run. 

In this article on RambodFit, we’ll analyze the lactate threshold, why it matters for your running performance, and how the lactate threshold improves speed.

Based on evidence from research we will dive into this subject But first, let’s start with the basics to figure out how lactate threshold improves speed in running

What is the Lactate Threshold?

When we run or engage in any intense activity, our muscles need energy, and through a process called glycolysis, this energy is provided to muscles.

When your muscles have plenty of oxygen, this process occurs aerobically, meaning no damage from products are left behind.

But when you push yourself and increase the intensity, there comes a point when your body can’t provide enough oxygen to your muscles.

At this point, your body starts breaking down glucose anaerobically (without oxygen), producing lactic acid as a by-product.

The key point is that lactate isn’t basically the bad guy. In fact, your body uses it as fuel.

But when you go above a certain level of intensity your lactate starts to build up in the blood faster than your body can clear it.

This causes that familiar burning sensation in your muscles, and if it continues too long, fatigue will result.

The lactate threshold (LT) is the point where lactic acid production exceeds your body’s ability to clear it from the bloodstream.

At intensities below the lactate threshold, lactate is produced at a manageable rate and can be efficiently removed from the bloodstream and used as fuel.

However, at intensities above the threshold, lactate begins to accumulate, causing muscle fatigue and a decrease in performance.

Why is Lactate Threshold Important for Runners?

In simple terms, the higher your lactate threshold, the longer you can sustain higher running speeds before fatigue starts to show its face.

A runner who can raise his lactate threshold improves speed for longer periods without suffering from muscle burn and fatigue.

Research has shown that the lactate threshold is one of the best predictors of endurance performance, especially in events lasting longer than 30 minutes.

In fact, some studies suggest it may even be a better predictor of running performance than VO2 max, which is often thought of as the ultimate measure of cardiovascular fitness. 

So, enhancing your lactate threshold is one of the most beneficial ways to increase your running speed, especially over longer distances like 5Ks, 10Ks, half-marathons, and marathons.

The Science of Lactate Threshold and running speed

There are a few key reasons why a higher lactate threshold improves speed in running, all supported by scientific research:

1. Enhanced Energy Efficiency

The better your body can manage and use lactate, the more efficiently you can run.

When lactate is produced at low to moderate levels (below your threshold), it can actually be recycled back into energy.

Lactate plays a crucial role in fueling muscle fibers and other tissues during prolonged exercise, helping athletes run longer without tiring out.

By improving your lactate threshold, you increase your body’s ability to tap into this energy source, allowing you to sustain faster paces for longer.

2. Delayed Fatigue

Running above your lactate threshold causes rapid fatigue, leading to a drop in speed. By raising your lactate threshold, you can push that point of fatigue further and further away.

Research has shown that lactate accumulation directly has connections with fatigue in endurance athletes.

The longer you can run without accumulating large amounts of lactate, the longer you can avoid the exhaustion that slows you down.

3. Improved Muscle Endurance

Training at or near your lactate threshold can increase the efficiency of your muscle fibers, particularly your slow-twitch fibers, which are responsible for endurance.

Over time, this improves your overall endurance, and lactate threshold improves speed for longer periods of time without hitting a fatigue point.

4. Better Oxygen Utilization

Athletes with a higher lactate threshold are more aerobically efficient, meaning their muscles can use oxygen more effectively.

Studies show that lactate threshold training improves the capacity of the mitochondria to produce energy through aerobic processes.

This allows you to run faster without needing to rely on anaerobic energy systems too soon.

How to Improve Your Lactate Threshold?

Below are some scientifically backed strategies to improve your lactate threshold and, as a result, lactate threshold improves speed.

1. Lactate Threshold Training (Tempo Runs)

The best way to improve your lactate threshold is by training at or near it. This is often referred to as “tempo” or “threshold” running.

A tempo run typically involves running at a “comfortably hard” pace—about 80-90% of your maximum heart rate—where you’re just below or at your lactate threshold.

According to Daniels (2005), these runs should last between 20 to 40 minutes at this pace. The key is to push yourself enough to challenge your lactate threshold, but not so hard that you’re working entirely in the anaerobic zone.

Over time, as you practice this kind of effort, your body adapts by clearing lactate more efficiently, allowing you to run faster without accumulating lactate too much.

2. Interval Training

Another effective way to improve lactate threshold is through interval training. This type of workout alternates between high-intensity bursts of running (above your lactate threshold) and recovery periods.

Research shows that this approach can increase both your lactate threshold and VO2 max, giving you the dual benefit of better endurance and speed.

 For instance, a workout might involve running hard for 3-5 minutes, just above your lactate threshold pace, followed by 2-3 minutes of easy jogging.

Repeating this cycle for 4-6 rounds helps your body adapt to clearing lactate faster, ultimately raising your lactate threshold.

3. Long Slow Distance (LSD) Runs

Surprisingly, the classic “long run” is also a tool to improve lactate threshold. While LSD runs are generally done at an easy pace, they still have an important role in your overall endurance development.

They help improve the body’s ability to burn fat for fuel and spare glycogen, which delays lactate buildup in higher-intensity efforts.

This allows you to run at higher speeds for longer without tapping into anaerobic energy pathways.

4. Strength Training

Research has shown that strength training can also improve your lactate threshold by increasing the strength and efficiency of your muscles, making them more resistant to fatigue.

In particular, plyometrics (like jump squats) and exercises focusing on the posterior chain (like deadlifts) can help improve running economy, which ultimately supports faster paces at lower energy costs.

5. Monitoring Progress with Heart Rate and Perceived Effort

Tracking your heart rate during training can help you ensure you’re hitting the right intensity zones.

A heart rate monitor allows you to stay at that sweet spot during tempo runs or threshold intervals.

In that case, if you are in control lactate threshold improves speed in running.

Conclusion

Now that we know how and why lactate threshold improves speed, by having the right strategy we can reach our goal.

By incorporating tempo runs, intervals, and strength training into your routine, you’ll start to see progress in your lactate threshold, and with that, lactate threshold improves speed and duration.

Remember that lactate can be your friend, and also an energy source that your body can learn to handle more efficiently.

I hope that you find this article helpful and you can read related scientific articles in Pubmed.

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