Boost Your Marathon Game: Key Benefits of Altitude Training for UK Runners

Boost Your Marathon Game: Key Benefits of Altitude Training for UK Runners

Why Train at Altitude?

For UK runners looking to enhance their performance and gain a competitive edge, altitude training has become an increasingly popular strategy. But what makes altitude training so beneficial, and how can you incorporate it into your training regimen?

One of the main reasons athletes opt for altitude training is to improve their aerobic capacity. At high altitudes, the air is thinner, meaning there is less oxygen available. This forces your body to work harder to transport oxygen to your muscles. Here’s a breakdown of the science behind it:

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• Oxygen Transportation: Oxygen is carried by red blood cells and is essential for muscle function. At high altitudes, the lower atmospheric pressure makes it harder for your body to transfer oxygen into the blood. This challenges your body, particularly your cardiovascular and respiratory systems[1][3].
• Adaptation Mechanism: In response to the reduced oxygen levels, your body increases the production of the hormone erythropoietin (EPO), which leads to an increase in red blood cells. This adaptation enhances the efficiency of oxygen transportation in your body. When you return to sea level, the higher atmospheric pressure and increased number of red blood cells mean your body can transport oxygen more efficiently, thereby boosting your aerobic capacity[1][3].

Approaches to Altitude Training

There are several approaches to altitude training, each with its own advantages and considerations:

Train High and Race High

Athletes who compete at high altitudes often spend a significant amount of time living and training at the same altitude. This approach helps them acclimatize fully to the high-altitude conditions and perform optimally during competitions.

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Train High and Race Low

This method involves training at high altitudes and then descending to sea level for competitions. This approach leverages the physiological adaptations gained at high altitude to enhance performance at sea level. For example, athletes might train in places like Flagstaff, Arizona, or Livigno, Italy, and then compete at sea level[1].

Live High and Train Low

In this approach, athletes live at high altitudes but descend to lower altitudes for their training sessions. For instance, 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 to Go for Altitude Training

Choosing the right location for altitude training is crucial. Here are some popular destinations that cater to different needs and preferences:

Location	Altitude	Facilities and Features
Falls Creek, Australia	1,600m	Extensive network of trails, popular among Australian elite athletes[1]
Font Romeu, France	1,850m	Good trails, tracks, gyms, and self-catering accommodation; close to Barcelona[1]
San Mortiz, Switzerland	1,856m	Excellent trails, tracks, and gym facilities; access to lower altitudes in Italy for faster track workouts[1]
Livigno, Italy	1,800m	Flat runs around the lake, trails to higher altitudes, and affordable accommodation[1]
Flagstaff, Arizona	2,106m	Favored by elite athletes; excellent trails starting in the city; option to drop down to Sedona for faster sessions[1]
Davos, Switzerland	1,560m	First-class sports facilities, dry alpine climate, and medical care according to Swiss Olympic standards[3]

How Long Should You Spend at Altitude?

The duration of your altitude training is critical for maximizing its benefits. Here are some guidelines:

• Minimum Duration: Spend at least two weeks at altitude, though a period of four weeks has proven to be more beneficial. Your body starts producing more red blood cells as soon as you arrive, and this adaptation continues even after you return to sea level[1].
• Acclimatization Phase: When you first arrive at high altitude, your body needs time to adjust. This acclimatization phase typically lasts two to four days. During this time, it’s normal to feel out of breath, but your body will gradually adapt[3].

Benefits of Altitude Training

Increased Red Blood Cells

One of the primary benefits of altitude training is the increase in red blood cells. This adaptation allows your body to transport oxygen more efficiently, which is particularly beneficial for endurance athletes. Here’s how it works:

• EPO Production: At high altitudes, your body produces more EPO, leading to an increase in red blood cells. This increase in red blood cells enhances oxygen delivery to your muscles, improving your endurance and performance[1][3].

Improved Endurance

Altitude training is renowned for its ability to enhance endurance. Here are some key points:

• Cardiovascular Adaptations: Training at high altitudes forces your cardiovascular system to work harder, leading to improvements in heart rate and overall cardiovascular efficiency[1][3].
• Anaerobic Energy Production: At high altitudes, your body adapts to produce more energy anaerobically, which is beneficial for athletes who need to perform at high intensities[3].

Enhanced VO2 Max

VO2 max, or the maximum amount of oxygen an athlete can use during intense exercise, is a critical measure of aerobic endurance. Altitude training can significantly improve VO2 max:

• Study Findings: A study found that after 11 days of training at altitude, runners experienced a 13.6% rise in VO2 max. This improvement is a direct result of the increased red blood cells and enhanced oxygen transportation[4].

Altitude Training Masks: An Alternative

For those who cannot travel to high-altitude locations, altitude training masks offer a viable alternative. Here’s how they work:

Mechanism of Action

Altitude training masks simulate the conditions of high-altitude training by restricting airflow, creating a scenario of oxygen deprivation. This forces your body to adapt to reduced oxygen levels, similar to what happens at high altitudes.

• Oxygen Deprivation: By restricting airflow, these masks compel your body to produce more red blood cells and improve oxygen efficiency, leading to enhanced endurance and stamina[2].

Benefits

The benefits of using altitude training masks include:

• Increased Lung Capacity: Masks train your lungs to handle workloads more efficiently, improving respiratory efficiency and overall stamina[2].
• Improved Endurance: The challenge of breathing through the mask conditions your body to maintain energy levels for longer periods, even under strenuous conditions[2].
• Enhanced VO2 Max: Regular use of altitude training masks can lead to improvements in VO2 max, indicating better overall athletic performance[2].

Practical Tips for Altitude Training

Start Slowly

When starting altitude training, whether at a high-altitude location or using an altitude training mask, it’s crucial to start slowly:

• Acclimatization: Give your body time to adjust to the new conditions. For high-altitude training, this means allowing 2-4 days for acclimatization[3].
• Gradual Increase: If using an altitude training mask, start with low-intensity workouts and gradually increase the duration and intensity as your body adapts[2].

Stay Hydrated

At high altitudes, the dry air and increased breathing rate mean you need to drink more fluids and replenish minerals and electrolytes:

• Hydration Tips: Drink plenty of water and consider electrolyte supplements to maintain optimal hydration levels[3].

Coordinate Your Training

Ensure your training and competition schedule are well-coordinated with your altitude training:

• Competition Timing: Compete either immediately after returning to sea level or after a waiting period of up to 20 days. Avoid competing during the critical phase of readjustment (days 4-9)[3].

Real-World Examples and Testimonials

Many elite athletes swear by altitude training. For instance, the Ingebrigtsen brothers and Jake Wightman frequently train in Flagstaff, Arizona. Here’s what some athletes have to say about their experiences:

• Ciara Mageean: “Training in Flagstaff has been instrumental in my performance improvements. The high altitude and excellent trails have allowed me to push my limits and achieve better results”[1].
• Athlete Testimonials: Competitive runners using altitude training masks often report heightened stamina and reduced fatigue during endurance events. They also mention an improved ability to recover quickly, a crucial advantage for back-to-back performance demands[2].

Altitude training, whether through traveling to high-altitude locations or using altitude training masks, offers significant benefits for runners looking to enhance their performance. By understanding the physiological adaptations that occur at high altitudes and incorporating these methods into your training regimen, you can improve your endurance, increase your VO2 max, and ultimately boost your marathon game.

Key Takeaways

• Physiological Adaptations: Altitude training leads to increased red blood cells, improved cardiovascular efficiency, and enhanced anaerobic energy production.
• Practical Application: Start slowly, stay hydrated, and coordinate your training and competition schedule.
• Alternative Methods: Altitude training masks offer a viable alternative for those who cannot travel to high-altitude locations.

By applying these principles and integrating altitude training into your routine, you can take your running to the next level and achieve the performance gains you’ve been striving for.