High altitudes can provide an unmatched running experience. The combination of beautiful scenery and challenging terrain makes running at high altitudes a sought-after experience for seasoned and beginner runners alike.
For beginners, however, running at high elevation can feel surprisingly difficult, even if they’re comfortable running at sea level. Luckily, this difficulty is a barrier that can be overcome. Knowing how altitude affects the body, how it differs from sea-level running, and the precautions to take before high-altitude running can make a world of difference for your safety and comfort.
How Higher Altitudes Affect the Body
High-altitude running is defined as running at elevations that are significantly above sea level. The effects of higher altitudes become more pronounced as elevation increases because air pressure decreases with altitude. This means that as you go higher above sea level, less oxygen is available with each breath.
In addition to lower oxygen levels, high-altitude environments are characterized by cold weather, low humidity, and increased exposure to ultraviolet radiation, all of which can cause health problems.
The biggest risk of high-altitude running is developing high-altitude illnesses like altitude sickness, which occurs when your body moves into a higher altitude too quickly. Some of the symptoms of altitude sickness include:
- Headache
- Nausea/Vomiting
- Fatigue
- Dizziness
If left untreated, altitude sickness can progress to life-threatening conditions like High-Altitude Pulmonary Edema (HAPE), a lung condition or High-Altitude Cerebral Edema (HACE), a brain condition. As such, prioritizing your health when running at high altitudes is extremely important.
Don’t let the risks of high-altitude scare you! With the right precautions, you can run safely and comfortably at high altitudes. The most important safety precaution is allowing your body to acclimate to the elevation, which, according to the CDC, typically occurs during the first 3-5 days.
How Does High-Altitude Running Differ From Regular Running?
If you’ve ever run at a higher altitude, you probably felt the difference. The same pace can feel significantly harder at higher altitudes, since the body has less oxygen available. This means that a pace that feels comfortable at sea level may feel like tempo-level effort at altitude.
According to the CDC, a runner’s performance capacity will remain reduced at higher altitudes, even after acclimatization. As a result, high-altitude runners should prioritize effort over pace, and evaluate perceived exertion over specific timing. Altitude training isn’t just more challenging; it is anatomically difficult! Recovery and adaptation are part of the process.
How to Train for High-Altitude Running: Tips for Beginners
Ready to get running? Take these precautions to stay safe and comfortable on your high-altitude runs.
Give Yourself Time to Acclimate
Don’t jump straight into a difficult workout! Start with easy running or walking for the first couple of days after you arrive at higher elevation.
Slow Down!
Run by effort, not pace. Expect your normal pace to be significantly slower, and give your body grace. Keep your easy days easy until your body adjusts. Once it does, gradually introduce tempo runs, intervals, and other high-intensity workouts.
Adjust Your Training for the Terrain
Higher altitudes often go hand in hand with steeper, more challenging terrain. Shorten your stride and adjust your effort to match the terrain you’re in. If you aren’t accustomed to hills, build your elevation gradually.
Converting Altitude Miles to Sea-Level Miles
Altitude effects vary from person-to-person based on fitness, elevation, acclimatization, individual response, and workout type. As a result, there’s no one-size-fits-all conversion equation.
Still, a few methods can be used to make accurate estimates about the reduced aerobic performance expected at a given elevation. Our favorite method is using altitude-adjustment calculators, like Nxt Run’s or VDOT’s, which use formulas to estimate how a sea-level pace or time may translate at elevation.
What Gear Do I Need for Running at High Altitudes?
The right gear can make or break a high-altitude run. Here are a few of our recommendations for the best high-altitude apparel and running shoes.
Apparel
Higher altitudes can mean colder temperatures, lower humidity, and higher UV exposure. As a result, you want lightweight, moisture-wicking layers that are easy to add or remove over time.
It can be difficult to know where to start your search for high-altitude apparel. To give you a head start, here are a few of the best high-altitude apparel brands.
- Patagonia: Patagonia’s apparel is lightweight and offers wind and weather resistance. Houdini windbreaker is a favorite amongst high-altitude runners.
- Janji: One of Janji’s biggest strengths is its UV radiation protection, specifically with its Sunchaser series.
- Black Diamond: Black Diamond’s apparel is not only high-stretch, lightweight, and built to last, but also formulated to protect against UV radiation.
- Salomon: Salomon’s apparel is geared toward mountain sports, which makes it perfect for altitude running.
Athletic Shoes
High-altitude running shoes should be selected based on the terrain you’ll run on. For instance, road shoes are ideal for paved routes, while trail shoes are better for uneven terrain.
On the hunt for your next pair of athletic shoes? Consider the following options:
- HOKA Speedgoat Series: These running shoes are designed for trail running. Their cushioned foam and grip-forward soles are built to absorb the heavy impact of steep, rocky descents.
- La Sportiva Prodigio Pro: These trail-running shoes are said to provide unparalleled cushioning and stability while remaining lightweight and responsive.
- Altra Lone Peak: One of these athletic shoes’ biggest strengths is their foot-shaped toe box, which allows for natural toe splay on uneven terrain.
- The North Face Summit VECTIV Pro: These running shoes feature high-rebound foam and carbon-fiber propulsion plates, designed to maximize efficiency on trails.
Give Your Running Shoes a New Life with Sneakers4Good
If you’re thinking of upgrading your running shoes to match your new altitude, you may need to make space in your closet. Rather than throwing your gently worn running shoes away, consider giving them a second life!
With Sneakers4Good’s Mail In Reuse Bag Program, you can clear your closet without filling a landfill. Plus, it’s easy! All you have to do is:
- Request a free mail-in bag
- Fill it with 6-8 pairs of gently worn, used, or new sneakers
- Ship it back (Sneakers4Good covers shipping!)
It’s that simple! Plus, you get to select an organization to support through Sneakers4Good partnerships, including RRCA Kids Run the Nation, Sustainable Food Center, or Dell’s Children’s Foundation. With Sneakers4Good’s Mail-In Reuse Bag Program, you get to reduce your closet’s clutter while making a real difference.
Ready to Take Your Running to New Heights?
Mastering high-altitude running is a gradual process. Remember to let your body acclimate, expect slower paces, run by effort, adjust training gradually, and bring gear that’s appropriate for the weather and terrain.
The best part of training for altitude running is watching yourself grow. As you build your comfort levels at higher elevations, you’ll be able to gradually build up to longer distances and more difficult runs. Giving yourself the time to grow is the key to long-term success.
And when you’re ready to give your running shoes a new purpose, Sneakers4Good’s Mail-In Reuse Bag Program is just a click away.
Ready to get started? Click here.
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