Reach New Heights: How Altitude Training Supercharges Marathon Runners’ Performance

Reach New Heights: How Altitude Training Supercharges Marathon Runners’ Performance

Why Train at Altitude?

When it comes to pushing the limits of human endurance, especially in long-distance running, altitude training has become a cornerstone for many elite athletes. The concept of training at high altitudes is not new, but its benefits have been extensively studied and utilized since the 1968 Olympics in Mexico. So, what makes altitude training so effective?

At the heart of altitude training lies the body’s response to lower oxygen levels at higher elevations. At sea level, oxygen is abundant, and the body’s systems are optimized for this environment. However, as you ascend to higher altitudes, the atmospheric pressure decreases, and the air contains less oxygen. This “thin” air forces the body to work harder to transport oxygen to the muscles.

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Here’s a bit of the science behind it: Oxygen is carried by red blood cells, and at high altitudes, the body struggles to transfer oxygen into the blood. To compensate, the brain triggers an increase in the production of the hormone erythropoietin (EPO), which in turn increases the production of red blood cells. This adaptation improves the efficiency of oxygen delivery to the muscles, enhancing the athlete’s aerobic capacity[1].

Approaches to Altitude Training

Altitude training is not a one-size-fits-all approach. There are several strategies that athletes can employ, each with its own set of benefits and considerations.

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Train High and Race High

Athletes who compete at high altitudes often spend a considerable amount of time living and training at the same altitude. This approach ensures that the body is fully acclimatized to the lower oxygen levels, which can be crucial for competitions held at similar elevations.

Train High and Race Low

This is one of the most popular approaches. Athletes train at higher altitudes to reap the benefits of increased red blood cell production and then descend to sea level for competitions. The higher atmospheric pressure at sea level, combined with the increased number of red blood cells, results in more efficient oxygen delivery to the muscles, thereby enhancing performance.

Live High and Train Low

In this approach, athletes live at higher altitudes but descend to lower altitudes for their training sessions. For example, an athlete might live at 2,400 meters and train at 1,200 meters. This method allows for the benefits of high-altitude living while maintaining the quality of training sessions[1].

Where Should You Go?

Choosing the right location for altitude training is crucial and depends on several factors, including the time of year, the type of training, and the athlete’s specific needs.

Popular Destinations

• Falls Creek, Australia: Known for its extensive network of trails, Falls Creek is a favorite among Australian elite athletes. The altitude of 1,600 meters provides an ideal environment for endurance training.
• Potchefstroom, South Africa: At 1,350 meters, Potchefstroom has become a hub for European athletes, especially during the pre- and post-Christmas period. It offers a High-Altitude Centre and a variety of trails and tracks, making it suitable for both endurance and explosive runners[1].
• Iten, Kenya: Although too high for some sprinters, Iten is a legendary destination for distance runners. Its high altitude and favorable climate make it an ideal spot for intense training.
• Flagstaff, USA: Located at 2,100 meters, Flagstaff is a popular destination for American athletes. It offers a mix of high-altitude training and accessible lower-altitude areas for specific training sessions.

How Long Should You Spend at Altitude?

The duration of altitude training is a critical factor in maximizing its benefits. Here are some guidelines:

• Minimum of Two Weeks: Spending at least two weeks at altitude allows the body to start producing more red blood cells. However, a period of four weeks has been proven to be more beneficial.
• Red Blood Cell Lifecycle: Red blood cells have a lifecycle of around 20 days. Therefore, it is recommended to compete within this cycle to maximize the benefits of altitude training. This means planning your training and competition schedule carefully to ensure you are at your peak performance when it matters most[1].

Practical Considerations and Tips

Nutrition and Hydration

Training at altitude requires careful attention to nutrition and hydration. Here are a few key points:

• Hydration: Proper hydration is crucial at high altitudes. Dehydration can exacerbate the effects of altitude sickness and impair performance. Athletes should ensure they drink plenty of water and consider electrolyte supplements to maintain balance[4].
• Nutrition: The body’s energy demands increase at high altitudes. Athletes should focus on a balanced diet rich in carbohydrates, proteins, and healthy fats. Additionally, practicing race day fueling strategies at altitude can help in fine-tuning nutrition plans[4].

Recovery

Recovery is just as important as training, especially at high altitudes where the body is under additional stress.

• Rest and Sleep: Adequate rest and sleep are essential for recovery. Athletes should ensure they get at least 7-9 hours of sleep each night.
• Heart Rate Monitoring: Monitoring heart rate can help athletes gauge their recovery. A higher heart rate at rest can indicate that the body is still adapting to the altitude or that it needs more recovery time.

Altitude Tents

For those who cannot travel to high-altitude locations, altitude tents offer a viable alternative. These tents simulate high-altitude conditions by reducing oxygen levels, allowing athletes to benefit from altitude training in the comfort of their own homes.

Real-Life Examples and Anecdotes

Galen Rupp

Galen Rupp, the American distance runner, is a prime example of the benefits of altitude training. Rupp has spent significant time training at high altitudes, including in Flagstaff and other locations. His rigorous training regimen, combined with the physiological adaptations from altitude training, has contributed to his impressive performances in marathons and other long-distance events.

Trail Running at Altitude

Trail running at high altitudes adds an extra layer of complexity due to the varied terrain and often unpredictable weather conditions. Athletes like Kilian Jornet, known for his trail running prowess, often train at high altitudes to build both endurance and agility. The challenging terrain helps in strengthening the muscles and improving overall running efficiency.

Benefits of Altitude Training: A Detailed Breakdown

Here is a detailed list of the benefits of altitude training:

• Increased Red Blood Cell Production: The primary benefit of altitude training is the increase in red blood cell production, which enhances oxygen delivery to the muscles.
• Improved Aerobic Capacity: The body’s ability to transport oxygen more efficiently results in improved aerobic capacity, allowing athletes to perform at higher intensities for longer periods.
• Enhanced Endurance: Altitude training helps athletes build endurance by forcing the body to adapt to lower oxygen levels.
• Better Performance at Sea Level: When athletes return to sea level, the higher atmospheric pressure combined with the increased number of red blood cells results in superior performance.
• Reduced Heart Rate: Over time, athletes may experience a reduced heart rate at rest and during exercise due to the increased efficiency of oxygen delivery.
• Increased Lactate Threshold: Altitude training can help athletes increase their lactate threshold, allowing them to perform at higher intensities without accumulating as much lactic acid.

Comparative Analysis of Altitude Training Locations

Here is a comparative table of some popular altitude training locations:

Altitude training is a powerful tool for marathon runners looking to improve their performance. By understanding the physiological benefits, choosing the right location, and planning the training carefully, athletes can unlock significant improvements in their aerobic capacity, endurance, and overall performance.

As Perri Williams from Run Republic notes, “The popularity of locations such as Portugal, Lanzarote, and Tenerife have given way to altitude destinations. And it’s not just the elite that are going either.” Whether you are an elite athlete or an aspiring runner, incorporating altitude training into your regimen can be a game-changer.

So, the next time you’re planning your training camp, consider reaching new heights – literally. The benefits of altitude training are well-documented, and with the right approach, you can supercharge your performance and achieve new levels of success in your running career.