any tips for beginner runners at altitude?

OneLuckyRabbit
OneLuckyRabbit Posts: 67 Member
edited December 18 in Fitness and Exercise
Hi all,

I was wondering if there are any breathing techniques or the like that will help me be able to run longer at higher altitudes. I am a beginning runner, and I live in Colorado, which is about a mile above sea level. When I am on the coast I can run like a champ, but here running for a couple of minutes leaves me gasping for air. Does anyone have any experience running at higher altitudes? And, if so, can you give me some pointers?

Replies

  • jshaps7
    jshaps7 Posts: 74 Member
    I live in CO too and just finished the couch to 5K running program. It's a really hard adjustment and it hits you before you know it. Best advice I can give you is to ramp into it and listen to your body. And make sure to hydrate hydrate hydrate! I really liked the couch to 5K and I've made a lot of progress (I can run for 30 mins straight but I need to work on speed). Also I've found cross training is really helpful - doing other types of cardio besides running. My cardio rotation is running, using the spin bike and elliptical.

    Hope that's helpful!
  • OneLuckyRabbit
    OneLuckyRabbit Posts: 67 Member
    Thanks! That is some sound advice!

    I have been trying to use my heart rate monitor to gauge when I should slow down. That seems to be fairly helpful. I will definitely try cross-training, though.
  • scorpio516
    scorpio516 Posts: 955 Member
    Can't help you too much, when I get that high up, I'm hiking, not running ;)

    But I do know you'll be a whole lot faster at sea level. There are actually some formulas for how much faster, but I do know it's substantial.
  • LilRedRooster
    LilRedRooster Posts: 1,421 Member
    I've always trained around 5,000 feet, since I lived in Reno, Colorado, and New Mexico, so I can't offer tips besides just really listen to your body, and don't go too fast! Your body has to figure out the adjustment period where it can make more red blood cells to up your oxygen in your blood, and that does take time. Eating clean with lots of iron and protein will definitely help, too.

    The best thing about running at high altitude, though, is when you run at sea level, you feel like the air weighs nothing and you can run forever. I had a half maratjon PR running at sea level, and felt awesome. :)
  • OneLuckyRabbit
    OneLuckyRabbit Posts: 67 Member
    Sigh. I was kinda hoping my body was an idiot, and I was just underestimating my ability. I guess I will just have to become an adequate runner here so I can run circles around people from sea level. :devil:
  • wbgolden
    wbgolden Posts: 2,066 Member
    slow down a little. don't be afraid to walk when you have to. but mostly....

    hydration, hydration, hydration. it make a HUGE difference. i'm from Seattle and just got home from a successful vacation to northern New Mexico (1+ mile high). i finished all my runs including 2 five milers. it was slower than my normal, but it was done.

    again: hydration.
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