How to Adjust to Running at High Altitude
Hi and welcome back to the Mohsin Salya blog, where I share advice and tips on all things running.
There could be a number of reasons why you could be running at high altitude. Maybe you’re going away to a different country, such as west America, and you want to maintain your running routine. Or maybe the marathon you’re taking part in is at high altitude. Either way, it’s important to prepare.
The idea of running at high altitude can be a scary one, especially if you’ve never experienced it before. Altitude will dramatically increase the intensity of your runs, and you will immediately notice that your heart rate and breathing rate are significantly faster. Therefore, several weeks before you are due to run at high altitude, it’s important to add some intensity to your training.
Expanding your anaerobic threshold
Shorts bursts of speed and some hill repeats twice a week will go a long way to expand your anaerobic threshold – this is an indication of your body’s ability to process lactic acid. Improving your body’s ability to handle lactic acid is a key way to prepare your body for dealing with the altitude ahead.
It usually takes weeks to fully acclimatise – so if you’re having a shorter trip to somewhere with high altitude, you should allow two to three days to adjust by running easy. As running at altitude requires more red blood cells that have an oxygen carrying capacity and more mitochondria, you’re not likely to find running at altitude easy until these occur.
Warm up for longer
Easing into activity allows your heart rate and breathing rate to gradually increase and helps you avoid immediately wearing yourself out. It helps to imagine that you are preparing for an intense workout, even if it’s just an easy day.
Run at a slower pace
Running at a slower tempo, even if it’s just 60 seconds per mile slower, will help keep your heart rate in your normal training zone. Even though you’re running slower, the run will feel more intense than the pace per mile indicates.
Get lots of sleep
Sleep is when our bodies repair, replenish and rejuvenate. By allowing for more sleep, you’re allowing your body to adapt to this new environment.
Increase your intake of fluids
The climate is higher and drier, which means you’re going to lose more body fluids. Becoming dehydrated can happen very easily in this kind of climate, so increase your fluid intake to prevent this. Headaches, dry lips and chapped skin are all signs of dehydration, so watch out for these. However, make sure you avoid alcohol as this will help keep your body fluids in normal balance.
Until next time,
Mohsin Salya
