The Theory of Lactic Acid

The production of Lactate (or lactic acid) occurs when we reach our aerobic threshold. In other words, this is the point in which we cannot consume enough oxygen to maintain our current level of exertion. Recent research shows that lactic acid is not bad, but rather helps the body get rid of acid . The story is actually quite complicated, but I will do my best to explain. Also click here..

During exercise, muscles produce acid in the form of H+ ions mainly due to the hydrolysis of ATP!! This is not lactatic acid!!!! To provide energy, muscles break down glucose to form pyruvate. Below the aerobic threshold, oxygen drives the degradation of pyruvate to form carbon dioxide (in the mitochondria). During this process, oxygen is reduced to water--which is most important for maintaining proper pH. The major point: This reaction consumes 2 H+ ions (in H2O) helping the muscles maintain a proper pH during aerobic exercise.

Above the aerobic threshold, more H+ is produced than can be used for oxygen reduction. Therefore, the pH in your muscles decreases (more acidic) and you begin to cramp. However, lactic acid comes to the rescue. Additionally, under these conditions, more pyruvate is produced than can be broken down into carbon dioxide (by mitochondria). So, there is too much H+ and too much pyruvate. Your body adds an H+ to pyruvate and produces lactatic acid and actually raises the pH (makes it more basic)!!! So, creation of lactic acid actually counterbalances the increase in acidity due to anaerobic exercise. Lactate then gets transported out of your muscles with an H+ (to balance the charge), further lowering the acidity.

Why doesn't the H+ just get transported out of the muscle directly? If this happened, your whole body would lower its pH as a result of your exercise and resulting in acidosis and most likely shock.

Workshop Announcements: Learn for Charity!

Aaron Groen, PhD will be teaching two workshops this Spring for charity. ALL of the proceeds from these workshops will be donated to the Leukemia & Lymphoma Society (LLS) as a fundraiser for Jen Chapin, a Team in Training (TNT) participant and mentor. Jen, a Bristol resident, is training with TNT to run the 2010 Mayor's Marathon in Anchorage, AK on June 19th. She must raise over $5000 for the LLS's Connecticut Chapter to compete in Alaska. Her goal is to raise $6500 in an effort to further the LLS's mission of curing blood cancers by 2015. Visit Jen Fundraising Website by clicking here. GO TEAM in TRAINING!

#1 - Running Form and Nutrition - $30
March 13, 2010, 2pm-5pm, 2pm-5pm Farmington Valley Physical Therapy, 112 South Main St., Unionville, CT 06085

Course Description: Your body is fueled by food so shouldn’t the best nutrition be part of your training regimen? In this workshop you will learn how to maximize your performance by eating the foods you need most, and avoiding the foods you don’t. Students will also learn about the technique of running through a video-analysis of each student. An emphasis will be placed on nutrition and its general influence on metabolism and performance during training cycles. This workshop includes a running video-analysis of each student.

#2 - Running Form and Common Running Injuries - $30
April 10, 2010, 2pm-5pm Farmington Valley Physical Therapy, 112 South Main St., Unionville, CT 06085

Course Description: An in-depth analysis of running form as related to common running injuries. Students will learn about the technique of running through a video-analysis of each student. The course will focus on how changes in running form and training schedules can contribute to common injuries. Some injuries discussed include the Sacroiliac Joint (SI Joint) Dysfunction, Knee/ACL injuries, Iliotibial band (IT band), and plantar fasciitis.

To register by phone and credit card, call 860-673-0223.

To register by mail, enclose the name of the registrants, contact information including phone number and email, and payment by check in the amount of $30 per person made out to FVPT to:

FVPT, 112 South Main St, Unionville, CT 06085

The Myth of "Carbo-Loading"

Eating large amounts of carbohydrates before a race or workout (aka "Carbo-loading") is a complete waste of time! After all, you would not assume that by sleeping 5 days straight you would now be able to stay up for 5 days straight? Why would you assume that by eating large amounts of carbohydrates 3-4 days before a race, you would fill up your glycogen stores? Most of us are cutting down our milage the week or 2 before the big race and the lighter load will create extra nutrients for your body. Adding more carbohydrates to your data will create a larger excess of glucose, which gets converted to fat. You can only increase your glycogen stores only when your body is ready to do so.

Research has shown that high levels of glucose consumed during rest does not get converted to glycogen (Am J Physiol. 1989 Nov;257(5.1):E697-703 ). How do you get glycogen, you ask? Well, only when high levels of lactate are present, through a pathway called the Cori Cycle (see below).



So what does this mean for us runners? If you want to build your glycogen store, eat carbohydrates soon (1-2 hours) AFTER you run. The consumed carbohydrate will replace the need for lactate to supply your body with the needed glucose. The glucose formed by lactate will then convert to glycogen. Therefore, the longer or harder you run, the more lactate you produce, the more potential you have to build up glycogen stores (if you eat at the right time). Real "Carbo-loading" can only happen over the course of months and not 3-5 days before your big marathon.

Additionally, the same study showed that galactose incorporated more quickly into glycogen than glucose. Thus many of those high carbohydrate drinks which contain extra glucose (as the carbohydrate source), will just be converted to fat. Galcatose is contained in many dairy products (such as milk). So, if you want to "Carbo-load", drink some milk right after you run!

July 14 Group Run!

Today we went out for a 4.5 mile run. The weather was perfect. Hope to see you next time at 6 (therunsclub.com).

June 30th Group Run

We had two surprises this week. First, the newspaper sent out a photographer and we had a photo shoot. For a brief period of time, we were running superstars; modeling our running form up and down the trail. Second, someone new showed up to our group!
We beat the rain storm and ran over 6 miles! Hope to see you next time at 6pm. (www.therunsclub.com).

FVPT Runner in the News!

Patrick Kral, a regular FVPT Runner, ran over 12 miles carrying the Olympic torch to mark the beginning of the Special Olympics! Below is a picture of him (bottom picture on the left) that was featured in the Danbury News Times carrying the torch. Good job and Congrats!

Core Strength and Overall Fitness

Why would anyone focus so much attention on one part of the musculoskeletal system. It seems short sighted and superficial. While great toe strength is important, I think there is more than "one key muscle system" needed for running.

So why such an emphasis on core stregnth training? How does one even define core strength training? So I googled "core strength training" and "running" and the first hit was Core Strength Training Exercises at the site, Running Planet. Sounded promising. It listed eight exercises that worked "the core": seven crunches and one stabilization exercise that emphasized the tucking the pelvis with the abs. So am I to take this to mean that core = abs? To be a better runner, the key is ab strength?























This concept of core strength is absurd. The abs are the key to running as much as the big toe, your left hamstring, your right shoulder, etc. The key to good running is well balanced strength and coordination.

Working the abs alone creates an imbalance. Abs flex your torso forward (and rotate but that is for another discussion). Overworking your abs while ignoring all the rest of your core creates and reinforces a bent forward and slouched posture. Your core really consists of the abs, back muscles, pelvic floor muscles, and the nearly always forgotten psoas muscle (pronounced so-az). You need not only to be strong, but be able to coordinate all these seemingly opposing muscles to create balanced, stable, yet flexible torso.