Running tips for higher alititute and low air quality

loveby30

Hello Fitness People!

I was hoping to get some tips from the runners out there. I currently live about 6000 feet (1800 meteres) above sea level in a city with epic-ly horrible air quality (like famously bad). After 6 months of being a lazy expat i am trying to get back into a decent fitness regime. For the last month I have been pretty good at doing circuits, yoga and workout videos (30 day shred etc) and it's really helping, but I really want to add some cardio to my workout, as I loved the relaxation and endorphin rush of cardio back home. I have a treadmill at home and have been trying to run in the morning but MY LUNGS BURRRRNNNNNN after just a few minutes, so much i have to stop and walk.

Of course part of it is that i was basically sedentary for 6 months, but I know that altitude and horrible air quality can also make running a bit painful. I was wondering if anyone has tips on how best to train to get used to the change in altitude (not much i can do about the air quality). Or do i train normally and eventually my body/lungs will get used to it?

Thanks in advance!

timeasterday

It will take time to get used to it. Follow a program like C25K and if it feels like too much - slow down.