Adjust to Workouts at High Altitudes

violetfire1978

Hi! I'm new to the Denver area, and noticed that my workouts are much more difficult than they were at sea level. Do any of you have any conditioning/training advice? I've been working out with beginner videos and trying take brisk walks to get used to the altitude. Any ideas from people who have successfully gotten used to altitude are welcome.

JenKindo

Welcome to Denver!

It's going to take time for your lungs to catch up. No getting around the lack of oxygen unless you buy the canned stuff. There's a reason athletes come here to train, you get more bang for your exercise buck! On the bright side after a while, when you visit sea level, you might feel like you can work out forever or get a little high from the thick air.

Make sure you drink lots of water - Colorado is super dry, and pay attention to your body for altitude sickness symptoms, headache, fatigue...

nossmf

I second the need to increase water intake. You don't need to go overboard crazy and drink gallons per day, but I drink 8oz as soon as I wake, 8oz right before bed, and sip at a 50oz bottle throughout the day, plus however thirsty working out makes me.

As far as working out goes, you will get used to the lower oxygen, but it takes time. When you first come here you need to lower the intensity/duration by a good 25%, then add in 5% per week or as you feel up to it. A month to be able to walk around and talk at the same time is pretty normal, as is two weeks to exercise and feel ok. Take the stairs whenever you can, park further away at the grocery store to force yourself to move further.

As said by @JenKindo you will enjoy the benefits when you go the other direction. I distinctly remember once running a mile at altitude in the morning, getting on a plane to Los Angeles, and running another mile that evening. Despite being the second run that day, plus the fatigue of travel, I cut over 2 minutes off my run time without even feeling like I was breathing hard. It's amazing, but unfortunately those benefits disappear within a few weeks. But for a day or two, say going to Boston to run a marathon, you'll be shocked.

cwolfman13

I live in the ABQ metro area which is also over a mile high like Denver. It just takes time to adjust and you'll just need to go easier for awhile. I grew up here, but lived for a few years in the San Diego area in the military and when I moved back to ABQ it was pretty brutal even though I was in extremely good shape. I don't really have any tips other than you just have to work with it almost like it's a completely new training program you're running. I also echo the water sentiments...elevation will suck you dry and your hydration needs will be greater than at sea level, not to mention the dry air.

MikePfirrman

I'm not quite as high (north of Tucson at around 4000 ft elevation on a mountain ridge) but just go easy and you'll adapt to it after a while.