Episode 39: Running at High Altitude and Altitude Acclimatization

Ever wonder why it feels so hard when you run in Colorado or Utah? We discuss the science of altitude acclimatization and running at high altitudes in this episode. We also provide some helpful tips to make your next runs at high altitude feel better!

We also answer a listener question about easy pace for 5+ hour marathoners.

Discussion points include

• What actually counts as high-altitude running?
• Why is running at high altitude so hard?
• Should you use an elevation training mask to prepare for high-altitude running?
• How to deal with dehydration, sleep issues, appetite suppression, and GI upset at high altitude
• How to modify runs and workouts for high-altitude
• How long does altitude acclimatization take?

References:

Cheung, S. & Ainsile, P. (2022). Advanced Environmental Exercise Physiology. Human Kinetics, 2nd ed.

Ehrman, J., Kerrigan, D., & Keteyian, S. (2018) Advanced Exercise Physiology.: Essential Concepts and Applications. Human Kinetics.

PMID: 9216951

PMID: 31691928

PMID: 29431471