Running at high elevations, such as 8,000 feet, can have significant effects on the body. Here are some of the key effects to consider:
What are the physiological effects of high elevation on the body?
- Reduced oxygen availability: At high elevations, the air pressure is lower, which means there's less oxygen available to breathe. This can lead to fatigue, dizziness, and shortness of breath.
- Increased heart rate and blood pressure: The body tries to compensate for the lack of oxygen by increasing heart rate and blood pressure, which can lead to cardiovascular strain.
- Dehydration: The dry air at high elevations can cause dehydration, especially if you're not drinking enough water.
- Increased lactic acid production: The body's anaerobic energy system is activated at high elevations, leading to increased lactic acid production and muscle fatigue.
How does high elevation affect performance effects?
- Reduced running performance: Running at high elevations can reduce your running performance by 10-20% due to the lack of oxygen.
- Increased perceived exertion: Running at high elevations can feel more challenging due to the reduced oxygen availability.
- Reduced endurance: The body's ability to sustain long periods of exercise is reduced at high elevations.
Necessarily you may not be effective but it's good to understand the signs and symptoms as a precautionary principle.
Acclimating Effects
It is imperative to keep in mind the Acclimating Effects of running or climbing elevation you are not accustomed to.
- Acclimatization period: It can take several days to several weeks for the body to acclimatize to high elevations. One should train with an elevation mask and weight to understand how you would adapt to high elevations above 5,000-8,000 feet above sea levels.
- Increased red blood cell production: The body produces more red blood cells to compensate for the lack of oxygen, which can improve performance over time.
- Improved cardiovascular efficiency: The body adapts to the high elevation by improving cardiovascular efficiency, which can improve performance over time.
Health Risk:
Running at high elevations can cause altitude sickness, which can be life-threatening if not recognized and treated promptly. Running at high elevations can cause dehydration and electrolyte imbalance, which can lead to serious health complications. You need to make sure you are hydrated and maintain a balance of electrolytes. Cardiovascular problems: Running at high elevations can exacerbate underlying cardiovascular problems.
As always you should have your doctor clear you before.
Many have asked why I am educating you on this topic: Our team will be running above 8,000 feet above sea level in a week. It is essential to understand the art of running at different levels and terrains. Being ready for your challenges is what your training is designed to achieve.
Running at High Elevations - Safety Tips
To minimize the risk of elevation sickness, follow these tips: Elevation and terrain do impact your overall performance. Remember to consult with a healthcare professional before running at high elevations, especially if you have any underlying medical conditions.
- Gradually increase your elevation exposure over several days or weeks.
- Stay hydrated: Drink plenty of water and electrolyte-rich fluids to stay hydrated. Do not wait to you get thirsty.
- Monitor your body even in a vehicle if you're ascending above 5,000 feet. Pay attention to your body's response to high elevation and adjust your running plan accordingly.
- Run at a conversational pace: Run at a pace where you can still hold a conversation to avoid overexertion. This also apply to descending.
- Pay attention to any symptoms of elevation sickness, such as headaches, fatigue, or nausea.
- Consult your doctor about taking Diamox, a medication that can help prevent elevation sickness.
- Use oxygen supplements: If available, use oxygen supplements to help alleviate symptoms.
Recognizing Elevation Sickness Symptoms
- Mild symptoms: Headache, fatigue, nausea, dizziness
- Moderate symptoms: Increased headache, fatigue, nausea, vomiting
- Severe symptoms: Confusion, disorientation, loss of coordination, coughing up blood.
Note: if you're operating a vehicle you need to double down on recognizing the symptoms.
Elevation zones and risk
This is a generic rule everyone is different and may have different symptoms at different levels of elevation.
- Low risk (5,000-8,000 ft): Minimal risk of elevation sickness
- Moderate risk (8,000-10,000 ft): Some risk of elevation sickness
Remember, elevation sickness can affect anyone, regardless of age or physical condition.
Be aware of the risks, take necessary precautions, and prioritize your health and safety.
Hope this helps