Tips For Running At High Altitude
Running at high altitude is more challenging than running at lower altitudes because the higher you go, the less oxygen there is in the air. Because the mountain air lacks oxygen, the amount of oxygen in the blood decreases too. The body then starts to secrete hormones that boost the production of red blood cells to compensate for the lack of oxygen. Short, fast runs are difficult at altitudes but longer runs are easier.
Runners often train at high altitudes to increase the amount of red blood cells and to improve their body’s ability to deliver oxygen to the muscles. When a runner comes back from a high altitude training camp, he or she usually performs much better than before. If you are planning to run at a high altitude to improve your performance or to take part in a competition, there are a few ways to make it easier for your body.
It is important to give your body time to adjust to higher altitudes and the lack of oxygen in the air. When you first arrive, take a few days to adjust and start your training with low intensity running. Train at a low or a moderate intensity for up to a week. If you are going to participate in a race that is held at a higher altitude, train at that altitude for approximately four to six weeks before your competition.
The body dehydrates fast at high altitudes even if you are not doing any exercise, and it is important to drink a lot of fluids to stay hydrated. Many people suffer from sleeping difficulties in the mountains, but it is essential to get enough rest, even if it means taking naps. Once you return to lower levels after you training, give your body time to readjust to a lower altitude.