How much acid after running
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November 03 07:07:26, 2022
After a normal marathon running, everyone will feel sore muscles. This “acid†all blames the accumulation of lactic acid, and the subsequent recovery run is called “race acid runâ€. With the popularization of this name, "race acid run" is gradually understood to exclude lactic acid run. In fact, this understanding is wrong.
01 What is lactic acid?
Normally, the body produces energy by consuming oxygen to metabolize sugar, but when the movement is too intense, the body's energy demand is more urgent than normal aerobic conditions. In this case, the body will use anaerobic capacity, and lactic acid is a byproduct of the anaerobic capacity.
Actually, lactic acid is not the culprit for muscle pain after long distance or high-intensity exercise as you would imagine. Its real effect is temporary energy source in high-intensity exercise, and it will be consumed within one hour after exercise. Therefore, lactic acid is not a cause of muscle pain in 1-3 days after high-intensity or long-distance exercise such as marathon.
02 The cumulative effect of lactic acid
Although the accumulation of lactic acid in muscle can be restored within 1 hour after long-distance or high-intensity exercise, it has no effect on body aches and fatigue, but accumulation of lactic acid during exercise can lead to very serious consequences.
When the exercise intensity is too high or the distance is too long, the body needs energy faster than the energy generated by aerobic metabolism, thus turning to anaerobic metabolism, so as to greatly increase the production rate, but the longest period of anaerobic energy supply is not Over 3 minutes, during this time, the body's lactic acid concentration rapidly increased, causing a burning sensation in the muscles. After about 3 minutes, the function of muscle contraction was affected by the accumulation of lactic acid, and the running speed was greatly reduced.
Although a small amount of lactic acid is helpful for the normal operation of the entire circulatory system, controlling the rapid accumulation of lactic acid during the initial training greatly helps to maximize the potential and ensure physical comfort during exercise.
03 The Role of "Running Acid Run"
What are the causes of physical pain after long-distance or high-intensity exercises such as marathons? It seems that there is no unified conclusion at present. Some theories say that it is the accumulation of hydrogen ions in the muscles, which lowers the pH value of the blood, makes the muscles acidic, stimulates nerve endings, causes pain, heavy and burning sensation.
Some theories say that in the recovery after long-distance or high-intensity exercise, the body performs two processes of catabolism and anabolism, and the damaged tissue is destroyed and removed to make room for new tissue, so the soreness may be decomposed The sensation (inflammation) produced by metabolic and anabolic processes.
Until now, there is no evidence that the so-called "race acid" can relieve muscle soreness after long-distance or high-intensity exercise. In other words, recovery does not promote physical recovery.
So what are the benefits of this lower intensity recovery running training? The real significance of returning to running training is to substantially increase physical fitness through continuous training under fatigue.
Studies have shown that physical fitness is not directly related to the time spent on training, but is directly related to the accumulation of training time under conditions of considerable fatigue, which we commonly call after long distance or high intensity training. The recovery run or "race acid run" is the training under fatigue, although the strength and time is very small, but it is very helpful for improving physical fitness.
This is why the vast majority of professional athletes still choose this type of training method when they know that "salvage runs" does not promote recovery.
04 How to reduce lactic acid accumulation
Since lactic acid accumulation limits the performance of sports, we must find ways to prevent such accumulation. So what is the method?
First of all, it is necessary to add enough water in time because lactic acid is a water-soluble substance. The greater the amount of drinking water, the less sensation of muscle burning caused by accumulation of lactic acid, and certainly not excessive drinking water. Hyponatremia is very dangerous.
The second is to increase the depth of breathing, resulting in two causes of muscle burning sensation. In addition to the accumulation of lactic acid, hypoxia is also a very important factor. Increasing the depth of breathing can promote more oxygen to be transported to the muscles, and it can also slow the continued absence of Oxygen metabolism produces lactic acid.
The third must be regular training, the better the physical fitness, the less the body's demand for sugar will become, and the accumulation of lactic acid produced by metabolizing sugars will be reduced correspondingly. Of course, we must pay attention to gradual and orderly progress.
The stretching after the fourth training also significantly relieved the pain (not to mention whether the stretching was scientific after training).
Lastly, do not sit for a long time. The body, which is often under light activity, will metabolize and produce a small amount of lactic acid. A small amount of lactic acid does not cause harm to the body and is beneficial to metabolism.
05 Recovery after Marathon
Although we do not know the specific principles of muscle pain after long-distance or high-intensity exercise such as marathon, this does not prevent some commonly applicable methods from relieving such muscle aches.
If you look closely and realize that in the trail running competition, the moment of stopping is the most painful, so don't stop immediately, continue to walk, and don't stay in bed that night after the game, although walking posture may be Not so deciduous, although the sofa and the bed are not able to resist the temptation after the game, although you will feel leg pain, but in most cases, the walk after the game will help to eliminate pain more quickly.
In the course of the competition, the loss of minerals is serious, especially potassium, so it is very necessary to add potassium immediately after the game, which is very helpful especially for the one-day body pain after the game and the more severe pain relief two days after the game. In addition, it is also necessary to add enough water in time, either during or after the competition.
For the repair of muscle damage, protein intake is indispensable. After the trail running competition, tiny damage to the muscle tissue is difficult to avoid. It is necessary to place more quality protein in the diet at this time. Starting on the first day after the competition, the diet needs to contain a lot of carbohydrates and high-quality protein. In the following week, it is best to get enough protein.
In addition to "eat" and "sleep", sleep is very important for physical recovery. If your schedule is very compact, try to find time to sleep.
These suggestions are basically suitable for everyone, as long as they pay attention to the recommendations, more or less can promote rapid recovery.