There are a few questions I would like to clarify with you to get a better understanding of your situation!
- On a scale of 1 (no pain) - 10 (extremely pain), how “painful” do you feel?
- How long does the pain take to go away after you have stopped?
- What intensity (as a % of your maximum capacity) do you think you are running at from the time you started to the time you stop?
- How frequently do you run in a week? Does this occur everytime you run or after you have stopped running for a few weeks?
- Do you currently have any injuries?
What I’m guessing is that you may be running at a high intensity (>60% of your maximum VO2max, or “maximum capacity”) and when you do stop, you find it hard to “restart” as there is an oxygen debt your body needs to pay off due to mainly using anaerobic system to produce energy.
If you’re not running frequently and you jump into long distances or high intensities, your body will not be “used” to it. You will have to train at a lower intensity and gradually progress so your body can adapt and muscles that aid in running and respiration that become stronger and better equipped to deal with the demands. Our body is a use it or lose system, they do not want to hold unnecessary muscle mass. Our heart works the same way, the more you train, the stronger it will get, which will have an impact on your VO2 max (higher the “fitter”).
Lactate per se doesn’t cause that burning feeling. It is the build up of protons that cause the acidic environment which gives us that burning sensation - a protective mechanism of our body to tell us to slow down or stop.
What I will suggest is alternate between running and doing some resistance training to strengthen muscles for running - thigh, hamstrings, glutes, calves, core. Got to give all attention to prevent any imbalances that would then give rise to compensations and injuries.
For running, go at a lower intensity, if you need a rough gauge, you can calculate your maximum heart rate (220- age) and go at 40-50% of that. This is just a rough estimate for maximum heart rate. Breathe in through the nose while running so the oxygen goes “deeper” and eat 1-2 hours before your meal. Some carbs will be good and if we want to be geeky here, go for Low GI carbs.
I always believe we should go quality > quantity ! Stay safe