Before running at higher altitude, read these tips on adjustments to make in your training and mindset.

(Feature image: Photo by iStock.com/michelangeloop)

Boulder in Colorado and Flagstaff in Arizona are among the most popular training locations in the U.S. for elite and professional runners. It’s not because they’re gorgeous settings with ample trails — though both destinations are stunning! It’s because both are situated at high elevations, and running at high altitude is ideal for high-performance training.

Running at high altitudes has been shown to improve a runner’s aerobic capacity, lactic acid threshold, and oxygen usage. But unless you’re already living in a high-altitude location, or have the money and expertise to simulate it, running a race at high altitute has its challenges.

That doesn’t mean you shouldn’t sign up, however!

If you have your eyes set on a destination race at a higher altitude, be strategic about your travel arrangements and take steps to ensure a safe race experience — more on this below.

• What to Know About Running at High Altitude
• When to Travel to a High-Altitude Race Destination
• What to Know About Altitude Sickness When Running
• How to Train for High Altitude: Preparing for Your Race

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What to Know About Running at High Altitude

High altitude is generally considered anything above 5,000 feet in elevation. Here, there’s not necessarily less oxygen, but the decrease in pressure makes it more difficult for your body to get enough oxygen into your lungs and circulatory system.

To more efficiently transfer oxygen, your body increases the density of red blood cells and hemoglobin volume. This adaptation takes time and includes a few physiological changes. Because of this, you’re likely to feel your worst for several days after the first 24 hours of being in a high-altitude location.

This is why your travel plans for a high-altitude destination race are so important!

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When to Travel to a High-Altitude Race Destination

It’s generally recommended to run your race within the first 24 hours of arriving at a high-altitude destination. That way, you’ve crossed the finish line before your body experiences the stress of acclimating to the change. Try to schedule a flight the day before your race. Swing by the expo to pick up your race packet right after you land, or find out if race-day check-in is an option.

If you’re unable to race within the first 24 hours, plan to be in the location for at least a week before the race date. This time allows your body to recover from the initial stress. That said, the longer you can wait — ideally three weeks or more — the better acclimated you’ll be.

Explore five destination races that run through Colorado’s mountain towns.

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What to Know About Altitude Sickness When Running

Altitude sickness isn’t common below 8,000 feet in elevation. As a reference point, Boulder is at 5,430 feet in elevation, and Flagstaff is around 7,000. It’s above 8,000 feet where altitude sickness becomes more likely. Altitude sickness typically occurs due to increasing your elevation too quickly, such as when climbing a mountain.

When traveling to a high-altitude race, especially if the course has a significant elevation gain, familiarize yourself with the Cleveland Clinic’s list of altitude sickness symptoms. Symptoms include:

• Headache, dizziness, lightheadedness
• Nausea or vomiting
• Fatigue and feeling generally unwell

If you experience these symptoms during your race, stop, rest, and seek guidance from course medics before continuing. Emergency medical treatment is critical if your symptoms are severe, such as chest pain, difficulty breathing when resting, confusion, clumsiness, and slurred speech.

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How to Train for High Altitude: Preparing for Your Race

In addition to following the advice above, these tips will help you enjoy your high-altitude race experience:

Set Realistic Goals: Don’t get caught up with thinking that your race times at sea level will be reflected at higher altitudes. Your pace is likely to be a little slower. This makes it difficult to set a goal for a specific finish time. Instead, consider setting a goal time frame or a more general goal, such as to negative split.

Incorporate Interval Training: Speed intervals and hill intervals improve your cardiovascular fitness. Work with your running coach to add these workouts to your training plan.

Not sure if working with a coach is right for you? Read 9 reasons a running coach can help improve your training.

Hydrate: Your body loses water more quickly at higher altitudes. Leading up to your race (and after!), drink more water and add electrolytes.

Rest: Make sure to prioritize sleep before and after your race. Sleep is how your body repairs itself, which is especially important when working harder to adapt to the change in altitude.

Limit the Alcohol: Drinking alcohol at higher altitudes may lead to quicker intoxication and dehydration. Avoid drinking before your race. If you enjoy the post-run beer or two, pay close attention to how it affects you and increase your water intake.

Relax and Have Fun: While training at sea level and racing at high altitudes can be challenging, avoid adding extra stress. Follow these tips, relax, and enjoy the experience!

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Looking for more running advice? Check out these five keys to follow when training for a race.

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This article is not intended to provide medical guidance. Before choosing to follow the running advice provided in this article, be sure to consult with your physician about your health and medical concerns. Running and exercising are done at your own risk, including any injuries or health issues you may encounter.

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