How to Run at High Elevations

Athletes who run at high elevations must prepare adequately to ensure their success. When you ascend to a high elevation, less oxygen is available, which makes it difficult to adapt to the changes in the atmosphere. During the run, your heart rate and respiratory rate speeds up, which can cause shallow breathing and fatigue. By taking extra care and preparing ahead of time, athletes who plan to run at high elevations can successfully complete the task.

Instructions

    • 1

      Eat a healthy diet that is high in carbohydrates and iron and low in salt. Get as much rest as possible before the run. It is important to feel your best when running at high elevations.

    • 2

      Drink lots of water to prevent dehydration. You are more likely to become dehydrated at higher elevations than at low elevations because you sweat more.

    • 3

      Avoid extreme sweating by wearing light-colored clothing. Dress in layers so you can shed clothing if you get too hot.

    • 4

      Begin pressure breathing if you start to feel nauseous. Purse your lips and exhale fully and forcefully to release the carbon dioxide in your lungs.

    • 5

      Train at high elevations as often as possible to acclimatize yourself. This process conditions your body for running at high elevations.

    • 6

      Take a pain medication before the run to prevent headaches, or ask your doctor for a high-altitude medication.

    • 7

      Pay attention to signs of problems, such as nausea, headaches, breathlessness and swelling of the hands and feet. Run at a steady pace and take a break if any of these symptoms occur.