{"id":53344,"date":"2016-10-19T11:15:23","date_gmt":"2016-10-19T15:15:23","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=53344"},"modified":"2022-01-20T07:20:05","modified_gmt":"2022-01-20T12:20:05","slug":"high-altitude-running-tips","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/high-altitude-running-tips\/","title":{"rendered":"The Beginner\u2019s Guide to Running at High Altitude"},"content":{"rendered":"
\"The
Photo: Twenty20<\/a><\/em><\/figcaption><\/figure>\n

After recovering from a spontaneous lung collapse in 2005, I spent years rebuilding my cardiovascular endurance. I took great pride in running one, two, and eventually up to seven miles at a time. And I\u2019ve kept up my running<\/a> practice for more than a decade since. This consistency meant that while I lived and worked all over the east coast, I never struggled to eke out at least a 5K<\/a> any time that I ran \u2014 regardless of my energy levels or the terrain.<\/p>\n

So you can imagine my dismay when I moved to the Rocky Mountains earlier this year and discovered in my first week of living at high altitude that I was back to square one. The first time I went for a run, I had to walk at\u00a0even the slightest of inclines. I made it through a painful (and painfully slow), walk-break-riddled 15 minutes before dropping onto the trail<\/a> with my head between my knees, gasping for breath.<\/p>\n

RELATED: <\/strong>The Easiest 5K and 10K Training Plan Ever<\/a><\/p>\n

Turns out, if you\u2019re a runner who\u2019s planning to race at, vacation at, or move to high altitude, preparation is key. Read on to learn how altitude affects the body, and how you can speed up the acclimatization process \u2014 safely. Whether your goal is a PR<\/a> at a sky-high race (we hear Leadville, CO\u2019s \u201cRace Across the Sky<\/a>\u201d is not to be missed!) or acing an everyday run<\/a>, our expert guide will get you from the bottom to the top.\u00a0<\/strong><\/p>\n

This Is Your Body on Altitude<\/strong><\/h3>\n

“Every breath you take provides less of what your muscles need in order to keep working…”<\/p><\/blockquote>\n

In general, \u201chigh altitude\u201d is considered to be approximately 5,000 feet or above (although the medical community tends to define the term as 8,000 feet or higher), says Bruce Kirk, Owner and Director of Snow Shadow Gymnastics High Altitude Cross-Training. (Kirk has trained women\u2019s Olympic gymnastics competitors for over 38 years and has spent 22 years pioneering the field of high altitude cross-training.)<\/p>\n

The main difference between running at high altitude versus running at sea level is that there\u2019s less available oxygen in the air at high altitude, says Kirk. This means every breath you take<\/a> provides less of what your muscles need in order to keep working, which requires that your body work harder to distribute oxygen throughout your tissues and process nutrient exchanges.<\/p>\n

RELATED: <\/strong>3 Breathing Techniques for a More Effective Workout<\/a><\/p>\n

Where It Hits You\u00a0Hardest<\/h3>\n

The effects of this process vary by individual. Some people may experience little to no dramatic effects, while others may experience moderate or even severe responses to training at altitude. For those who aren\u2019t already acclimatized, the effects of high-altitude running can include decreased time to exhaustion<\/a>, decreased VO2 max<\/a> (or the body\u2019s ability to use oxygen for energy), increased heart rate<\/a>\u00a0and increased risk for dehydration<\/a> resulting from stronger winds and lower humidity than are common in lower altitude environments.<\/p>\n

Additionally, anyone training at high altitude may be at risk for High Altitude Sickness or Acute Mountain Sickness, the signs of which include headache, fatigue, shortness of breath and confusion, says Kirk. These symptoms are more likely to occur at 8,000 feet or above. \u201cMore severe altitude illness occurs [at] 10,000 feet and above,\u201d says Kirk. \u201cHigh Altitude Pulmonary Edema [and] High Altitude Cerebral Oedema are considered potentially fatal.\u201d<\/p>\n

Even athletes who have successfully trained or raced at high altitude in the past may discover they experience altitude sickness the next time they arrive at high altitude, says Kirk. For this reason, it\u2019s important to be aware of the potential effects of running at altitude and to take care of your body accordingly. \u201cAny sign of sickness or illness observed should always be treated as serious,\u201d says Kirk.<\/p>\n

The Upside to High-Altitude Training<\/h3>\n

“While you might feel superhuman when you first head to lower altitudes, these effects are, unfortunately, temporary.”<\/p><\/blockquote>\n

Still, anyone willing to brave the potential uncomfortable transition to high-altitude running will reap a variety of benefits. \u201c[The] principal benefits of exercising and training at altitude are numerous,\u201d says Kirk. Think: increased VO2 max, increased red blood cells (which enhances the body\u2019s ability to deliver oxygen to its tissues), and increased athletic performance<\/a> overall. Not to mention decreased body fat percentage<\/a>, increased muscle and strength<\/a>, and improved stamina upon returning to lower altitude, Kirk says.<\/p>\n

Keep in mind though, while you might feel superhuman when you first head to lower altitudes, these effects are, unfortunately, temporary. Expect your high-altitude acclimatization to wear off within 10 to 20 days<\/a> (or two to three months<\/a>, depending on the source you consult) of arriving nearer to sea level. The more time you spend training at high altitude, though, the longer the benefits will last, says Kirk.<\/p>\n

RELATED: <\/strong>The 11 Best Running Camps in the U.S.<\/a><\/p>\n

How to Ease the Transition to High Altitude<\/strong><\/h2>\n

The best strategy for transitioning to high-altitude running varies depending on several factors, says Kirk. These include the amount of time you have to adjust, your age and fitness level. Where you\u2019ve been training prior to arriving at high altitude, weather conditions such as temperature, humidity, and barometric pressure, the altitude at which you\u2019re planning to train, and your goals (e.g. are you training for a race<\/a> or for personal achievement?) all matter, too. But regardless of your personal situation, a few techniques can help you ease in.<\/p>\n

1. Go long.<\/h3>\n

For starters, giving yourself a longer transition period will help ensure that you\u2019re able to acclimate successfully. Though this may not always be feasible, Kirk recommends acclimatizing over the course of three weeks. This will allow your body to gradually adjust to high-altitude conditions at its own pace. Because the fact of the matter is there\u2019s only so much you can do to speed up this process.<\/p>\n

2. Eat (and drink) right.<\/h3>\n

One critical factor that may help facilitate the acclimatization process is nutrition, says Kirk. A basic high-altitude nutrition plan should place a strong emphasis on hydration. The dry air at high altitudes can quickly zap your body of moisture<\/a>, and water is essential for enabling red blood cells to circulate oxygen in the lungs \u2014 a process that\u2019s already hampered by being at high altitude. Because drinking plenty of water is paramount, high altitude runners should aim to approximately double their hydration intake<\/a>. Kirk also recommends following a low-fat diet whenever you\u2019re training at altitude, as there\u2019s some evidence the body doesn\u2019t digest fat as efficiently at higher elevations.<\/p>\n

RELATED: <\/strong>A Runner\u2019s Guide to Hydration (and How Not to Overdo It)<\/a><\/p>\n

3. Take it slow.<\/h3>\n

When in doubt,\u00a0transition to increasingly high altitudes incrementally, says Kirk. If you\u2019re going to be racing at 10,000 feet but you\u2019ve been training near sea level, don\u2019t just fly to 10,000 feet a few days before a race and hope you\u2019ll feel OK. You\u2019ll have much better results if you start at a lower high-altitude elevation and then gradually transition upward via 1,000-foot increments. The rate at which you transition is dependent upon the amount of time you have available as well as the rate at which your own body acclimatizes. If you\u2019re experiencing symptoms of altitude sickness, then don\u2019t go any higher<\/a> until your body acclimatizes. If you\u2019re feeling good (and able to run satisfactorily), that\u2019s a sign that you\u2019re ready to transition upward.<\/p>\n

4. Shirk substances.<\/h3>\n

Finally, it\u2019s a good idea to avoid smoking tobacco or consuming alcohol. Both\u00a0substances are\u00a0linked to a worsening of strained breathing<\/a> at high altitude. And because being at high altitude can induce physical and mental fatigue<\/a> all on its own, there\u2019s no sense in giving your body another reason to feel sluggish in the morning.<\/p>\n

The first few times you run at high altitude may be dispiriting. But remember: High-altitude athletes aren\u2019t born, they\u2019re made. If you follow the strategies outlined above and allow your body to transition at its own pace, you\u2019ll be a VO2-maxed, red-blood-cell-fueled super runner soon enough.<\/p>\n","protected":false},"excerpt":{"rendered":"

If you\u2019re a sea dweller planning on running at high altitude, don\u2019t make the same mistakes this writer made. Here are the tricks to getting altitude-ready. <\/p>\n","protected":false},"author":68,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6],"tags":[288,110,108,341,357,174],"class_list":["post-53344","post","type-post","status-publish","format-standard","hentry","category-cardio","category-exercise","category-fitness","tag-cardio","tag-race","tag-running","tag-tax1living-well","tag-tax2running","tag-travel"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/53344","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/68"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=53344"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/53344\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=53344"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=53344"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=53344"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}