Colorado is a beautiful state with plenty of things to do, but living at a high altitude can be difficult for those who are not used to it. Whether you have just moved here or have lived in Colorado for many years, training for a race at an altitude can be challenging.
If you live in Denver, you really don’t have an excuse for avoiding cross-training. There are a ton of good hiking trails around Denver, indoor and outdoor rock climbing, biking trails, and places to swim. If you’d rather stick with just running, it’s still possible to train for a race at an altitude.
Here are some tips on how to train properly for a race at an altitude.
Have a Trainer
A trainer will design a personalized training program for you and work with you every step of the way. Whether you are just starting or have been training for years, a good trainer will be able to help you prepare.
If at all possible, visit your local running store and ask about their trainers. They might even recommend someone who has worked with other runners in the area before.
Train on Hills
The best way to train for a race at an altitude is to train on hills. Just make sure not to go too steep, as this can be dangerous for your knees and legs.
Running on a hill helps your body acclimatize to the lower oxygen levels. This is important since the air contains less oxygen at high altitudes, especially when running fast.
If you can’t train on hills for one reason or another, try to build up your strength by walking and jogging uphill for 15 minutes every day. This will help increase your stamina without overstraining yourself too much.
Have Appropriate Training Gear
Make sure to have a training journal and a GPS watch. If you don’t have a training journal, use an app like Map My Run or Nike+ to record your runs. You can track your progress, write down the details of every run you do and see how far you’ve come.
Additionally, don’t forget a good pair of running shoes, breathable clothes appropriate for the weather, and a water bottle.
Take it Slow
When you are first beginning to train at altitude, do not push yourself too hard. If you feel lightheaded or have an irregular heartbeat, then stop immediately because this could lead to serious issues if ignored.
Start with a walk around your neighborhood and slowly increase the distance you cover each day until your body gets used to the new elevation. After a few days of staying at a high elevation, your body will start to produce more red blood cells, which will help you in your race.
Train at High Altitude
You might not train for a race entirely in the mountains, but you can try to train at a high altitude. Make sure to take a few day trips outside of the city and do some short runs in the mountains; it will make a huge difference. A high attitude has proven to increase endurance and performance by as much as 20%!
When running at a high altitude, make sure to take plenty of breaks and listen to your body since it will be more sensitive than usual. You might feel lightheaded or have an irregular heartbeat if you push yourself too hard too quickly.
Train with Others
This is especially important for your first race. If you’re training alone, there’s no one around for motivation when things get tough. By training with others, you can push each other to do better and achieve your goals faster.
Do Not Forget Strength Training
Even if you are not training for a marathon or other long-distance race, it’s still crucial that you do some strength training at least twice per week. Lifting weights will help build endurance and speed up your recovery time after running, which is especially important when preparing for a race at an altitude.
Train When It’s Cold
If your race is in the wintertime, train in colder weather as often as possible. The more accustomed your body becomes to running in the cold, the better you’ll be able to handle it on race day.
Wear Sunscreen
Even though Colorado is known for its snow-capped mountains, sunlight here can damage your skin just like anywhere else. Apply sunscreen before going out for a run, and bring some with you in case your skin gets wet.
Train in the Same Hours in The Day
Your body will get used to running at certain hours of the day, so try training during the same time that you’ll be doing your race. This will help your body get used to running at that time, and you’ll be able to finish the race without getting too tired.
Drink Enough Water
If your race is longer than an hour, make sure to practice drinking water on runs before the day of your race. Sometimes it can be challenging for runners who are not used to running in high altitudes, and if they don’t drink enough water, they can feel sick, dizzy, and have muscle cramping. Also, water regulates temperature and lubricates the joints while running.
Avoid Alcohol
You should also avoid alcohol the week before your race if possible. Drinking can dehydrate you and make it harder for your body to adjust to higher altitudes, which is why runners are better off staying away from it at least a few days beforehand.
Make Sure You Eat Healthily
The proper diet is essential when training for a race. Avoid processed sugars and foods with a high glycemic index, like white bread or pasta. Instead, eat healthy carbs like whole grains and vegetables, and proteins for energy at least an hour before your run.
Get Enough Sleep
Making sure that you get enough sleep the week before your race will help your body recover and make it easier for your muscles to stretch. If you can’t fall asleep easily at night, try practicing relaxation techniques like deep breathing or meditation.
In summary, training for a race at an altitude in Colorado can be difficult, but by planning and following these tips, you will have the best possible chance of achieving your goals.