High(er) altitude running

farmgirlsuz

I am currently training using the C25K program in Iowa at an altitude of 864 ft. In a month I will be vacationing in Colorado and Utah where the altitudes will be 8800 ft and 4000 ft respectively. Anyone have any ideas what I can expect or should I just give myself the week off and just walk the trails at that altitude.

Thanks!

natskedat

I just went from sea level to Park City, Utah, and here's what I did.

1. Upon arrival, I drank a lot of water. I rested the first day.
2. I went on a short run and didn't hesitate to walk when my heart rate got too high. I drank more water.
3. I gradually increased my mileage over the course of a week and continued to drink a lot of water every day.
4. By the 4th or 5th day, my body had adapted and I was running like I did at home.

It doesn't take long for your body to adapt to altitude. Drinking enough water will prevent dehydration in the thinner air, and will give your body the fluid it needs to make more blood.

Good luck and have fun!

Bumblebee26

Like the above, take it easy! They say go up about 1k a day while you are there. After a few days though you'll feel good. Get some nasal spray, good sunscreen and eat carbs to help recover up there.

julie737

I live in Utah at 4200 ft. and visited my parents on the Puget Sound in Washington State a few weeks ago. Running felt like a BREEZE at sea level and when I went for a run after I got home my body felt like lead! Natskedat's advice is perfect. Start gradually, but don't give it up altogether! Besides, you don't want to lose all the training you've accumulated.

c2sky

ACSM (American College of Sports Medicine) recommends you do interval training. They say you have to be at high altitude for several days to get the training effects. But to compensate, interval training works.

I find this really interesting, and here's why. I live at 200 feet above sea level. All my relatives are really high up, Utah etc. Last year, we had a family reunion in Star Valley, Wyoming. I planned to stay extra days, so I could backpack the Tetons with some of my kids, who live in Utah. I was worried as the reunion approached. I had just run a 1/2 marathon in Seattle, and made good time. I always do a couple days of interval training, except on my easier weeks that I work in. But I was worried about the altitude and the fact that I had not been hiking much, mostly running and Zumba. But due to my interval training I found that the altitude was absolutely no problem. We backpacked with (35-40 lbs. on my back) for several miles at an elevation from 6,000 to 11,000 feet. I had zero problem. I was really amazed at how well I did.

Then I got home and received my ACSM personal training journal, and they had an article on high altitude. That is where I read about interval training.

So try that.

c2sky

http://www.acsm.org/AM/Template.cfm?Section=Search&CONTENTID=14886&SECTION=20101&TEMPLATE=/CM/ContentDisplay.cfm


Above is the article I referred to. The fartlek or interval training is talked about on page 13.

I think this will help you assess how ready you are, and what you can expect.

Michellerw1

I live at 6600 feet and it makes a big difference. Definately want to drink a ton of water. Chances are if you are going to a place at a high altitude you can find some hills to run intervals on!

c2sky

http://www.acsm.org/AM/Template.cfm?Section=Search&CONTENTID=14886&SECTION=20101&TEMPLATE=/CM/ContentDisplay.cfm


Above is the article I referred to. The fartlek or interval training is talked about on page 13.

I think this will help you assess how ready you are, and what you can expect.

sorry, to clarify, scroll down to page 12 for the entire article. Good stuff!

emariec78

Be sure to stay hydrated and I believe you need to give youself some time to adjust before doing any type of really strenuous exercise. You may want to look up altitude sickness to get more info, I live in CO and friends that come to visit from low altitude frequently get sick after doing some type of strenuous activity.