Everything runners need to know about lactic acidosis
What is lactic acid?
Usually nothing to worry about, lactic acid is produced as a result of anaerobic metabolism – the process during which the body produces energy without oxygen.
When you go for a low-intensity run, your body uses oxygen to break down glucose for energy. However, if you’re starting to exercise more intensely – whether that's during a training workout or in a race – the body may not be getting enough oxygen to produce the energy it needs. In this case, your body’s cells resort to breaking down carbohydrate stores for energy. Lactic acid – or, to use the physiologically accurate term, lactate – is produced as a result.
Runners are probably all too familiar with the feeling of lactate build-up – legs burning, general weakness, shortness of breath, potential cramping and even visible shaking of the muscle. Once you rest and recover, symptoms should begin to subside as more oxygen becomes available to break down the lactate. However, your body can start to produce a level of lactate that cannot be broken down as efficiently.
What is lactic acidosis?
Lactic acidosis occurs when your body cannot metabolise (break down) the amount of lactate produced. Hyperlactatemia describes a moderate buildup of lactate in the blood, and lactic acidosis occurs when the buildup is enough to turn your body’s pH balance acidic. The liver and kidneys usually flush out excess lactate from your body, but if there is too much or the organs are not functioning properly, lactate will start to build up in the blood. Symptoms can include nausea and vomiting, fatigue and cramp.
Is lactic acidosis dangerous?
Depending on its severity, lactic acidosis can be serious. It will likely only be temporary if it’s due to overexercising because if your liver and kidneys function normally, they should be able to clear the lactate buildup eventually.
However, you should remain alert for more advanced symptoms that could signal more serious and underlying health issues. These symptoms might include confusion, drowsiness, low urine output and ataxia (issues with muscle coordination), and could be a sign of your body regularly producing too much lactate or problems with your kidneys and liver. In this case, you should seek medical help immediately because, in the most serious cases, lactic acidosis can be fatal.
How to reduce lactate buildup
Although runners cannot banish lactate entirely, they can increase what’s known as their lactate threshold – the point at which the body can no longer remove lactate from the bloodstream as quickly as it builds up during exercise. To do this, runners should build up their workouts gradually, stay hydrated, eat a balanced diet, perform adequate warm-ups and cool-downs, vary the intensity of their runs, and rest and recover well.
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