Joining the Mile High Club? Tips for Running at Altitude

Are you a member of the Mile High Club? No, not the one that involves airplanes and yoga poses! I’m talking about running at elevations of 5,280 feet and higher.

I’m on my way to Colorado to spend a week with my kids at Keystone. Of course, I’m excited to get in some trail runs, but a little worried about the altitude. I called a few of my friends who live in the Mile High State and got some tips on running at altitude that I figured I would share.

Running at a higher altitude can make you feel like a slug, and an asthmatic slow one at that. However, if you’re careful, and keep some of the following tips in mind, high altitude running can be very enjoyable and great for racing at lower altitudes!

1. Hydrate. Drink plenty of fluids before, during and after your run. Then drink some more. Dehydration occurs quicker at higher altitudes, so this is good advice even if you won’t be running.
2. There’s less air up there. This is a good news/bad news situation. The bad news is that according to my buddy, Dr Jack Daniels (coolest running coach on the planet!), at an elevation of 6,500 feet you lose 10 percent to 12 percent in VO2 max and at 7,500 feet you lose 12 percent to 15 percent. The good news is that a lower density of air means lower air resistance and better running economy. You just keep telling yourself that when you’re winded like an overweight smoker climbing to the top row in the stadium.
3. Enjoy the view. You should prepare yourself for a slower paced run than you’re accustomed to and you’ll find that focusing on the surroundings instead of your watch will make that easier. Running with peeps also helps! Bring a friend or two and you can be asthmatic together!
4. Wear sunscreen. Putting yourself a mile closer to the sun may seem insignificant when you think about how far away the sun is, but I assure you that it will not feel insignificant tomorrow if you fail to heed this advice. Think ahi tuna!
5. Lip Balm, and plenty of it. When you pass another runner you want to be able to wave and crack a smile, not your lips.
6. Take it easy. Stick to easy runs until you become acclimated; if ever. Wear a heart rate monitor so you can see when you are out of your zones. Don’t look at your watch, just set the heart rate alarm. Time means nothing! Don’t try to go out and run a tough session of intervals on your first run at altitude. If you’ll be racing at a high altitude, plan to spend as much time as possible at that altitude prior to the race.

Bottom line: Take it slow and easy and enjoy your runs!