The U.S. Olympic and Paralympic Training Center in Colorado Springs, situated at 6,000 feet in the Rocky Mountains, provides America’s top athletes with the advantages of training in an oxygen-depleted environment — and with good reason.
Hypoxic training, also known as altitude training for events at lower elevations, is a proven method for boosting sports performance. Athletes who engage in altitude training can increase the production of oxygen-carrying red blood cells naturally, without resorting to banned substances or methods. This gives athletes a leg up when they compete against others at lower altitudes.
That said, running at high altitudes has gained popularity among runners, athletes, and fitness enthusiasts alike. The Colorado Marathon, held annually in Fort Collins, is a prime example of why high-altitude running is drawing attention. Starting at an elevation of 6,111 feet and winding through the scenic Poudre Canyon, this marathon offers breathtaking views, significant health benefits, and a rewarding, memorable experience for all participants. Understanding the advantages of high-altitude running can be a game-changer for anyone looking to push their physical and mental limits.Â
Today, we’ll dig into the science behind running at higher elevations, explore the many health benefits of running at high altitudes, and share some helpful tips for safe and effective high-altitude running. Keep reading to learn more!
The Science Behind Running at High Altitudes
High-altitude running is more than just a challenging workout; it’s a scientifically backed method to enhance your fitness. At higher elevations, the air is thinner, meaning there’s less oxygen. This reduction forces your body to become more efficient at delivering oxygen to muscles and vital organs. Over time, this can significantly improve your endurance and performance.
When you run at higher elevations, your body produces more red blood cells to compensate for the lower oxygen levels. These cells are responsible for transporting oxygen throughout your body. An increased red blood cell count enhances your ability to utilize oxygen more efficiently, which can boost your stamina and endurance.
In addition to red blood cell production, high-altitude running stimulates the production of Erythropoietin (EPO), a hormone that regulates red blood cell production. Elevated EPO levels can lead to improved athletic performance, making high-altitude training a favorite among elite athletes. This natural boost can give you a significant edge in endurance events like marathons and half-marathons.
Health Benefits of Running at High Altitudes
Running at high altitudes offers numerous physical and mental health benefits.
Increased Lung Capacity
One of the most notable advantages is increased lung capacity. When you’re exposed to lower oxygen levels, your body adapts by enhancing its lung capacity to absorb more oxygen. This adaptation not only benefits your running performance but also improves your overall respiratory health.
Improved Cardiovascular Health
Improved cardiovascular health is another significant benefit in healthy individuals. High-altitude running forces your heart to pump more efficiently, strengthening your cardiovascular system. Over time, this can lead to better heart health and reduced risk of cardiovascular diseases. The rigorous nature of high-altitude running also helps in burning more calories, aiding in weight management.
It is important to note that training in high altitudes is not ideal for people with pre-existing cardiovascular health issues, especially if you’re traveling from a lower to higher altitude. These individuals should consult with their medical provider before considering high-altitude training and/or running.
Supports Mental Health
Mental well-being is equally important, and high-altitude running has positive effects on your mental health. The challenging environment and beautiful landscapes can elevate your mood and reduce stress levels. The sense of accomplishment you feel after completing a high-altitude run — or competitive race — can boost your self-esteem and mental resilience. Being close to nature and away from urban noise also provides a therapeutic effect, enhancing your mental clarity and focus.
Tips for Safe and Effective High-Altitude Running
While the benefits are enticing, it’s crucial to approach high-altitude running with caution. Preparation is key. Keep these tips in mind:
Acclimate
Before embarking on a high-altitude run, spend a few days acclimating to the elevation. This helps your body adjust to the lower oxygen levels, reducing the risk of altitude sickness. Gradually increase your running intensity to allow your body to adapt to the new conditions.
Hydrate
Hydration is another critical factor. The dry air at higher elevations can lead to quicker dehydration. Ensure you drink plenty of water before, during, and after your run to stay hydrated. Electrolyte-rich drinks can also help maintain your fluid balance and prevent cramps.
Pace Yourself
Pacing yourself is essential. High-altitude running can be more challenging than running at sea level, so it’s important to listen to your body. Start with shorter runs and gradually increase your distance and intensity as you become more accustomed to the altitude. Paying attention to your breathing and heart rate can help you gauge your effort and avoid overexertion.
Gear Up
Wearing appropriate gear can make a significant difference. Lightweight, moisture-wicking clothing can keep you comfortable, while proper footwear can provide the support and traction needed for uneven terrain. Sunglasses and sunscreen are also essential to protect yourself from the strong UV rays at higher elevations. Visit our friends at Runners Roost Fort Collins to find all the gear you need for your next run!
Read our recent article to explore 4 High-Altitude Training Tips for Runners to learn more!
Exploring the Colorado Marathon
One of the best places to experience high-altitude running is the Colorado Marathon in Fort Collins. The Full Marathon course starts at an elevation of 6,111 feet in the Poudre Canyon and travels downhill through Roosevelt National Forest along the Cache la Poudre River. The scenic route offers stunning views and a challenging yet rewarding experience.
For those participating in the Half-Marathon, the course starts at an elevation of 5,303 feet. Although the elevation is slightly lower, acclimating to the altitude beforehand is still essential. Both courses offer a unique opportunity to experience the benefits of high-altitude running while enjoying the natural beauty of Fort Collins.
It’s important to note that Fort Collins itself is at an elevation of 5,003 feet. If you’re traveling from out of state, give yourself a few days to acclimate to the higher elevation before the race. Staying hydrated and getting plenty of rest can help your body adjust more effectively.
Join Us at the Colorado Marathon in Fort Collins
Incorporating high-altitude running into your training regimen can offer numerous health benefits, from improved lung capacity and cardiovascular health to enhanced mental well-being. By preparing adequately and following practical tips, you can safely and effectively enjoy the advantages of running at higher elevations.
The Colorado Marathon provides an excellent opportunity to experience high-altitude running firsthand. Whether you’re participating in the Marathon or Half-Marathon, the breathtaking views and challenging course make it a memorable event. There’s also a 10k and 5k for those who prefer flatter terrain that passes through beautiful natural areas in Fort Collins.
Ready to take your running to new heights? Join us at the Colorado Marathon and discover the incredible benefits of high-altitude running. For more information about the race and to sign up for our upcoming event, visit our website and start your high-altitude running adventure today.