Running at high altitude - tips!?

Question

I am going to be going to South Dakota for Field Training. I am from a sea-level location and I know that the high altitude may affect my running abilities. I want to know how long it will take to adjust (if possible) and how I can prepare myself for the sudden altitude change.

I am running 1.5 miles everyday. I plan on upping my mileage to 2.0-3.0 miles everyday until I get to SD... then I'll do what they tell me to.

Do you have any other tips or advice? I've also been doing a cycle class for a while to increase my stamina.

Help me out!!

I forgot to tell you that I'll be going to SD on June 27th.

Answer 1

well..it's not ultra different or anything...but it's good you are aware of this because you may be out of breath faster and such. you should:
1.try diaphram stuff...not just breathing because you will develop your own. try breathing deeper and stronger as you run
2.longer distance...as you may be out of breath sooner than people who are used to it,s o it's good to get used to this feeling
3.yes, you can adjust...at least it won't be too bad for even a day
4. if you are that desperate, go to the highest altitude in SD and meditate there, to get used to it and it won't be that bad later...
WELL...GOOD LUCK!!!

Answer 2

Interval/speed training and hills are good for building your cardiovascular strength and will help you cope with the thin air at higher altitudes.

If you have a short, but steep hill near your home you could practice running up and down it repeatedly. The hill should be such a size that it doesn't take more than a couple minutes to run up it. Jog very slowly back down to allow your heart rate and breathing to recover.
If you prefer to avoid the hills, you could do fartleks (funny word, I know). Run at an increased pace for 30 seconds followed by a drastically decreased pace for 30 seconds. Repeat 10 sets.
Your faster pace during the intervals should be difficult, but not so hard that you can't complete all 10 at the same speed. Your slow intervals should be VERY slow (only about 60% of your normal effort).

With either exersize you should always do some light stretching and a 10 minute easy paced warm-up.

Good luck!

Answer 3

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RE:
Running at high altitude - tips!?
I am going to be going to South Dakota for Field Training. I am from a sea-level location and I know that the high altitude may affect my running abilities. I want to know how long it will take to adjust (if possible) and how I can prepare myself for the sudden altitude change.

I am running...

Answer 4

There's not a lot you can do at sea level to get ready for high altitude. South Dakota isn't all that high, so it won't be that huge of a difference. It'll take a week or so to get acclimated, but it's not like you're going to 10,000 feet and will get altitude sickness or anything. Just take it a little easy your first few workouts there, keep hydrated, and plan on being a little slower.

Answer 5

The whole elevation thing is a lie. Its not that big a deal! Everyone stresses out about getting altitude sickness but it rarely happens and if it does its more caused by dehydration. I dont know where you are from, but S. Dakota is not that high. (The highest point is a mountain that is 7,000 ft and I bet you could run on that mountain and be fine ). At most, you might notice the air feels a little thinner when you are running hard but even that feeling would go away in a few days . Just remember to drink lots of water (just like you would anywhere else) and listen to your body. If you need to rest, rest. YOU WILL BE FINE! tho I feel kinda bad for you because the heat in SD in mid summer is not fun to run in. good luck and have fun-dont forget water, water, and more water!

Answer 6

Get ACCLIMATED. Yes the air is thinner up high, I know, I live in the mountains and it took awhile to get used to it. Just take your time and get your body used to the air, or lack thereof.

You will perform better when you get back down, as we've seen with our athlete sons. ;)