Tips for Running at High Altitudes
- Take your time
- Begin your altitude training with low- to moderate-intensity running for the first five to seven days.
- If the race is will be held at a higher altitude than you are used to, plan to run at the higher altitude for four to six weeks before the race for peak performance.
- Race Conservatively
- You will be pushed into your anaerobic zone much faster at altitude.
- Start your race slower and build to race intensity over the first third.
- Stay Hydrated
- Dehydration naturally occurs at higher altitudes
- Drink at least three liters (12 or 13 cups) of fluids per day.
- Readjust to low altitudes
- Once you descend to a lower altitude, wait at least five to seven days before you try to race again.
- The wait is needed to allow your body to reestablish blood-acidity and electrolyte levels.
- Get plenty of rest
- The increased breathing rate at higher altitudes often causes difficulty sleeping.
- Take naps and avoid caffeine and alcohol.