The effects of this process vary by individual. RELATED: 3 Breathing Techniques for a More Effective Workout Where It Hits You Hardest This means every breath you take provides less of what your muscles need in order to keep working, which requires that your body work harder to distribute oxygen throughout your tissues and process nutrient exchanges. The main difference between running at high altitude versus running at sea level is that there’s less available oxygen in the air at high altitude, says Kirk. (Kirk has trained women’s Olympic gymnastics competitors for over 38 years and has spent 22 years pioneering the field of high altitude cross-training.) In general, “high altitude” is considered to be approximately 5,000 feet or above (although the medical community tends to define the term as 8,000 feet or higher), says Bruce Kirk, Owner and Director of Snow Shadow Gymnastics High Altitude Cross-Training. “Every breath you take provides less of what your muscles need in order to keep working…”
Whether your goal is a PR at a sky-high race (we hear Leadville, CO’s “ Race Across the Sky” is not to be missed!) or acing an everyday run, our expert guide will get you from the bottom to the top. Read on to learn how altitude affects the body, and how you can speed up the acclimatization process - safely. Turns out, if you’re a runner who’s planning to race at, vacation at, or move to high altitude, preparation is key. RELATED: The Easiest 5K and 10K Training Plan Ever
I made it through a painful (and painfully slow), walk-break-riddled 15 minutes before dropping onto the trail with my head between my knees, gasping for breath. The first time I went for a run, I had to walk at even the slightest of inclines. So you can imagine my dismay when I moved to the Rocky Mountains earlier this year and discovered in my first week of living at high altitude that I was back to square one. This consistency meant that while I lived and worked all over the east coast, I never struggled to eke out at least a 5K any time that I ran - regardless of my energy levels or the terrain. And I’ve kept up my running practice for more than a decade since. I took great pride in running one, two, and eventually up to seven miles at a time. After recovering from a spontaneous lung collapse in 2005, I spent years rebuilding my cardiovascular endurance.
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