How To Get Rid Of Lactic Acid When Running

When it comes to running, lactic acid buildup is a common challenge that many athletes face. I can personally attest to the burning sensation in my muscles as lactic acid starts to accumulate during a long-distance run. It can be quite uncomfortable and can hinder your performance if not properly managed. In this article, I will share with you some effective strategies to help you get rid of lactic acid when running, based on my own experiences and research.

Understanding Lactic Acid

Before we dive into the strategies, it’s essential to have a basic understanding of lactic acid and why it builds up in our muscles. Lactic acid is a byproduct of the anaerobic energy system, which kicks in when our muscles are working at a high intensity without enough oxygen supply. As a result, our bodies produce lactic acid as a way to generate energy without oxygen.

When we push ourselves during intense workouts or races, our muscles produce more lactic acid than our bodies can efficiently clear away. This leads to the accumulation of lactic acid, causing that familiar burning sensation and fatigue in our muscles.

Tips to Get Rid of Lactic Acid

1. Gradual Warm-Up and Cool-Down

One of the most effective ways to prevent lactic acid buildup is to start your run with a gradual warm-up and end it with a proper cool-down. A warm-up should consist of light aerobic activities that gradually increase your heart rate and blood flow to your muscles. This can include jogging, dynamic stretches, or exercises like lunges and high knees.

A cool-down is equally important as it helps flush out lactic acid and aids in the recovery process. A good cool-down may include a slow jog or walk followed by static stretching to stretch and relax your muscles.

2. Improve Your Aerobic Fitness

A well-developed aerobic fitness level plays a crucial role in lactic acid clearance. By incorporating regular aerobic exercises into your training regimen, such as long runs, tempo runs, or cycling, you can enhance your body’s ability to utilize oxygen efficiently and prevent the early onset of lactic acid accumulation.

3. Interval Training

Interval training is an excellent way to improve your lactic acid threshold, allowing your body to tolerate and clear lactic acid more effectively. By alternating between high-intensity efforts and recovery periods, your body adapts and becomes more efficient at buffering lactic acid, improving your overall performance.

4. Proper Hydration and Nutrition

Staying well-hydrated before, during, and after your runs is crucial for lactic acid clearance. Drinking enough water helps improve blood circulation and aids in the removal of lactic acid from your muscles.

In addition to hydration, fueling your body with the right nutrition can also contribute to efficient lactic acid clearance. Consuming foods rich in carbohydrates before your run can provide the necessary energy for your muscles, while post-run protein intake aids in muscle recovery.


Dealing with lactic acid buildup is an inevitable challenge for runners, but by implementing these strategies, you can mitigate its effects and improve your overall performance. Remember to warm up and cool down properly, improve your aerobic fitness, incorporate interval training, and prioritize hydration and nutrition. With consistent practice, you’ll find yourself better equipped to handle lactic acid and achieve your running goals.