Combating lactic acid buildup

The more you do it the better your body will be at getting rid of it.

make sure the groundwork is laid (huge base)

This is actualy a problem from another MA friend who has found that cycling has affected his kicking.. He loves to cycle..

Well the good news is that the blood system removes excess lactic acid within 20 mins of finishing exercise.

TriBob and Sue are right. Correct nutrition and hydration also helps.

Pain post exercise is something different, although most people think this is an acid buildup. Hot and cold, stretching and massage work best, plus adaption and base.

It's removed in about 60 minutes. But you're right, many people confuse DOMS and the soreness in muscles hours to days after a hard workout or competition with "lactic acid" build-up. Not so. Massage also does nothing to clear lactic acid after a run. It has to be a metabolic clearance, although this is NOT to say a post-exercise massage isn't highly beneficial for DOMS. It is! The best advice you can give a runner for clearing lactic acid rapidly and more effectively after the run is: 1. 10-15 minutes of post-run jogging or walking at 60% lactate threshold (use a HR monitor if you do not have a feel for this) 2. Post-race massage if it is immediately (<60 minutes) after the race or run (not likely going to happen) There is much damage caused by lactic acid to muscle in the first hour after a run, and so anything a runner can do to speed its clearance will greatly reduce muscle damage! This is best done by a "warm-down" or "cool-down" as it has been variously called (Suggestion #1 above) DOMS is what most runners are dealing with when they say it's a "lactic acid" problem hours to days after a hard race or run. There are many many things to reduce DOMS, including knowing what to eat and drink, and when, before, during and after a run. Staying hydrated. Sleeping well. These things are cumulative. Drinking a carb-protein drink in a 4:1 ratio during the run. Replenishing protein and carbohydrate after a run. using high glycemic index carbs immediately after the run. Avoiding good fats immediately after the run. Stretching immediately after the run. Massage after the run. Stretching later in the day, hours after the run. The list is very long if you do it right. BCAA in the diet, and immediately before and after a run help. A good warm-up helps a great deal (a warm-up is not stretching cold, btw). Warming up gradually will also reduce lactic acid at the start of the run, whereas going right into race pace from the car will make for a poor performance. Get to the race site early!