Why Testing Your Lactate Can Make You Faster
If you’re a runner looking to improve your performance, you’ve probably heard about VO2 max, heart rate training, and pacing strategies. But there’s another powerful metric that many runners overlook: lactate levels.
Lactate testing is a game-changer for runners who want to increase their speed and endurance without unnecessary fatigue or overtraining. Understanding and training based on your lactate threshold can help you run faster, recover better, and optimise every workout. Let’s dive into why lactate testing matters and how you can use it to your advantage.
What is Lactate and Why Should Runners Care?
Lactate (often incorrectly referred to as “lactic acid”) is a natural byproduct of energy production in your muscles. Unlike the outdated belief that lactate causes muscle fatigue, it actually serves as a valuable energy source that your body can reuse.
However, when you run too fast for too long, lactate accumulates faster than your body can clear it, leading to muscle fatigue and slowing you down. The key threshold to monitor is your lactate threshold (LT)—the intensity at which lactate starts accumulating rapidly, making your pace unsustainable.
How Lactate Testing Helps You Train Smarter
Lactate testing measures how your body responds to different running speeds. This data helps pinpoint key training zones:
Aerobic Threshold (AeT): The pace at which your body efficiently burns fat as fuel while keeping lactate levels low. This is your easy-run zone.
Lactate Threshold (LT): The speed at which lactate begins to accumulate significantly—this is your ideal tempo pace.
VO2 Max Intensity: The point where lactate spikes dramatically—used for high-intensity interval training (HIIT).
With this information, you can train more effectively by:
- Improving endurance by running just below your LT.
- Boosting speed by training at or slightly above your LT.
- Preventing overtraining by ensuring your easy runs stay within the AeT zone.
How to Use Lactate Testing to Improve Performance
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Find Your Lactate Threshold Pace
If you don’t have access to a lab test, you can estimate your lactate threshold using a simple 30-minute time trial:
- Warm up properly.
- Run as fast as you can sustain for 30 minutes.
- Your average pace for the last 20 minutes is a good estimate of your lactate threshold pace.
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Train Just Below and Above Your LT
🔹 Tempo Runs: Train at 85-90% of your LT pace to improve your body’s ability to clear lactate.
🔹 Interval Workouts: Run short bursts slightly above LT to increase lactate tolerance.
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Keep Easy Runs Easy
Many runners train too hard on easy days. Keeping easy runs below your aerobic threshold (AeT) allows for better endurance-building and faster recovery.
The Result? Faster Race Times with Less Effort
By using lactate testing to optimise your training, you can expect:
Better endurance – Your body becomes more efficient at using oxygen and fat for fuel.
Higher race paces – Training at LT raises your sustainable speed.
Faster recovery – Avoiding overtraining means fewer injuries and improved consistency.
Final Thoughts: Is Lactate Testing Worth It?
If you’re serious about running faster and training smarter, lactate testing can give you the data-driven insights you need to maximise your training efficiency.
Get Started Today:
✔ Estimate your lactate threshold with a simple time trial.
✔ Adjust your workouts to target specific training zones.
✔ Keep easy days easy and push hard when it matters.
Within weeks, you’ll see the difference: faster running, better endurance, and less fatigue.