How to Trail Run at High Altitudes

You don't have to be a mountain maniac to excel at high-altitude trail running. Just get used to the thin air and stop tripping over the views.

Things You'll Need

  • Trail Running Shorts
  • Trail Running Socks
  • Trail-running Shoes
  • Running Foods (gels And Bars)
  • CamelBak Hydration Systems
  • Altimeters
  • Fanny Packs
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Instructions

    • 1

      Pack clothing appropriate for the season. Dangerous weather conditions come in fast at altitude, so be ready for just about anything: rain, hail, sleet, snow, fog, lightning, high winds, intense sunlight and bitter cold.

    • 2

      Understand the weather patterns in the area you plan to visit and time your runs accordingly. In some places, for instance, afternoon thunderstorms are common.

    • 3

      Stash extra food and water in a fanny pack or backpack hydration unit. High-carbohydrate and high-calorie foods are best, as they are easy to digest and are less likely than fats and proteins to make you nauseated.

    • 4

      Pace yourself over the entire run. Try to keep your breathing steady by slowing down to power-walking pace on steep ascents.

    • 5

      Stay hydrated by drinking lots of water.

    • 6

      Acclimatize if running at altitude is a new venture. Your body might need several days to adjust if you're used to relatively low elevations.

    • 7

      Heed your body's warning signals. If you feel symptoms of altitude sickness - headaches, nausea, dizziness - begin your descent as quickly as possible.

    • 8

      Stay on the trail to avoid destroying fragile ecosystems. The vegetation at high altitudes can take a long time to recover if trampled.