Understanding Altitude’s Effect
Altitude training has been a popular topic among athletes, particularly runners, for several decades. The challenge and potential for adaptation it presents can prove beneficial to performance - but how exactly does altitude affect your running?
At higher elevations, the air pressure is lower and there is less oxygen available. This requires your body to work harder to supply adequate oxygen to your muscles. As such, you may find your pace slowing and your breath becoming shorter. While this can make running at altitude feel harder, the benefits you can achieve through adaption are significant, particularly when then running at lower altitudes.
Oxygen Absorption and VO2 Max
One of the most significant impacts of altitude on running performance is oxygen absorption. Our ability to absorb oxygen from the air into our bloodstream is paramount to performance during endurance events.
At sea level, the air consists of roughly 21% oxygen. Higher altitudes, however, have a lower air pressure, resulting in a lower oxygen concentration.
This impacts the maximum volume of oxygen (VO2 max) you can use during intense exercise. In simple terms, your VO2 max is a measure of your aerobic capacity. The more oxygen you can use during intense exercise, the more energy you can produce. At altitude, your VO2 max is significantly reduced.
Acclimatization: Your Body’s Response to Altitude
Acclimatization is the process through which your body adapts to the lower oxygen levels at high altitude.
When you first arrive at a high-altitude location, you may experience symptoms of altitude sickness such as headaches, dizziness, and fatigue. These are signs that your body is struggling with the reduced oxygen concentration, but as you stay longer and train in these conditions, your body starts to adapt.
Your body produces more red blood cells, thus increasing its ability to transport oxygen from your lungs to your muscles. It also improves your body’s ability to buffer lactic acid, delay fatigue, and recover from strenuous activities.
Acclimatization can take anywhere from a few days to a few weeks. The general rule of thumb is that the body can adjust to increases in altitude of about 1,000 feet per day.
Altitude Training for Improved Performance
Many athletes use altitude training as part of their routine to boost performance. After extended time at altitude, when you return to lower altitudes, you’ll benefit from the increased number of red blood cells transporting oxygen around your body, improving your athletic performance.
Remember: adequate rest and hydration are even more critical at higher altitudes. Always monitor your body’s responses and consult a sports medicine professional for individual advice on altitude training.
In conclusion, training at altitude can be an effective method to improve your running performance. Understanding how your body responds to altitude and preparing appropriately can make the process more efficient and enjoyable.
Finally, some runners will always find running at altitude more challenging due to genetic factors. However, with careful training and acclimatization, most can reap the benefits of altitude training. Embrace the challenge and enjoy the journey—it’s all part of the runner’s high.
