The news desk
On October 5, 2026, Runners Connect coach Jeff published an article reviewing lactate-related research, pointing out that muscles produce lactate at any pace, and that after an all-out sprint, blood lactate peaks at 15 to 25 mmol/L between 3 and 8 minutes after stopping exercise; next-day muscle soreness comes from muscle damage caused by downhill running and is unrelated to lactate. The article recommends jogging for 10 to 15 minutes at an intensity close to the lactate threshold after a hard workout to accelerate lactate clearance, and cites a 5-week interval trial stating that intervals above threshold for 2 minutes can increase muscle buffering capacity by 25%.
Runners Connect coach Jeff reviews lactate research showing muscles produce lactate at every pace, blood lactate peaks at 15 to 25 mmol/L 3 to 8 minutes after an all-out sprint, and next-day soreness comes from downhill running muscle damage, not lactate. The fix: jog 10 to 15 minutes near threshold after hard sessions. A 5-week interval trial raised muscle buffering capacity by 25%.