Q: I will be running a marathon in Colorado next spring and need to deal with the altitude. How can I train for this? How many days should I show up ahead of time to adjust? — Kit Eldridge, Tampa, Fla.
A: The effect of altitude on the body cannot be discerned with our basic five senses, but we know something is very different once we begin to exert ourselves. Even those of us who live in mile-high Denver feel the effects when we head 3,000-plus feet up to the mountains to hike, ski or shop; even those who are in good physical condition suddenly feel out of shape, and it is not fun.
“At altitude” refers to elevations at and above 3,000 feet. The effect you will feel first is heavier breathing. This is not because there is “less oxygen” (air on planet Earth contains 20.93 percent oxygen regardless of whether you are on Everest or Eleuthera). It is because the ambient pressure decreases with an increase in altitude, forcing you to breath deeper and with greater frequency in order to get the same amount of O2.
If you live at sea level — or at an altitude below 3,000 feet — you will not be able to adapt your body to the conditions at altitude without moving to that location for at least 10 to 14 days. As this is not likely for most visitors, it is best to arrive in Denver as close as possible to the day of the race in order to minimize the intensity of the physiological changes your body will experience. Regardless, there are adjustments you can make physically, mentally and emotionally to insure a good experience.
Dr. Troy Donahoo, endocrinologist and medical director of weight management for Kaiser Permanente in Denver, is a long-time runner with decades of experience running at a variety of altitudes. His first recommendation focuses on the mental and emotional adjustment, recommending that a runner from sea level “do this for the experience, not the time because the time will be slower.”
Paying attention to how you feel is key, says Donahoo. “Many runners use heart rate or a particular pacing cadence when doing a marathon,” he says. “At altitude, the pace will be slower in relation to how you feel, so do not use the typical markers.”
The other major factor for staying healthy at altitude is hydration. Donahoo recommends staying well hydrated with a half and half mixture of water and an electrolyte drink like Gatorade or Powerade. “Most experienced runners already know the solution that works for them, but if this will be a new experience, be sure to get used to this hydrating solution before racing day.”
While it will not be possible to adjust your body overnight to the altitude, it will be helpful to be over-prepared for the race by training at your current sea-level location for a run that is longer than a marathon.
Step up training
“The ability to exercise intensely is hampered at altitude, so increase the amount of training you do at home before the race here in Denver,” Donahoo suggests. “Also, it is easier to recover at sea level; your recovery at altitude will not be as quick.” Keep this in mind if you plan on inserting a hard push at various points in your race plan.
Jason Karp, a nationally recognized running coach, offers some training recommendations regarding nutrition. He suggests increasing your caloric intake — especially in carbohydrates — because of the increased metabolic rate that occurs at altitude. Your muscles will thank you for it. Karp also recommends consuming the antioxidant vitamins A, C and E to reinforce the immune system.
Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com.
