Printable View
At what sort of elevation would you need to start worrying about acclimatisation if running at altitude? I've walked at 2500 meters but never run at that altitude and don't know if it would have an impact.
Also how long would it generally take to get acclimatised?
It varies from individual to individual. Some people seem to start to feel it from about 2000m but personally, the only time I've really felt debilitated by it was on my highest ever run, which was the Integral de Sierra Nevada, a 58km traverse, much of which is at about 3000m and which reaches a high of 3482m altitude on Mulhacen. Even on the Dolomite Skyrace, which tops out at around 3000m on Piz Boe, I didn't much feel any effect beyond the normal fatigue you'd get running in a tough fell race.Quote:
Originally Posted by maddaddy
Significant acclimatisation would usually take at least a week or two of living at altitude so it's not really an option for the 'holiday mountaineer'
As Fellhound says it really differs person to person. Running-wise, I've been up to 3000m and could definitely feel the impact. I've climbed (but not ran) above 4000m and you can definitely feel the lack of air there, slopes you'd find easy down in the valley start to become difficult.Quote:
Originally Posted by maddaddy
For example, last year we camped at 1500m, day 1 did a walk up to 2200m and then day 2 I did a run up to 2500m and felt fine. I think the key is not to jump straight in and go from sea level to 3000m+ in one day. Of course full acclimatisation takes a long time, but a few days acclimatising should mean you're not going to make yourself ill.
So, as a guideline, around the 2000m mark is probably about right.
Above 2000..Quote:
Originally Posted by maddaddy
Anything above 1000m will be compromised. But you'll be OK.
From 2000-2500 I wouldn't worry but it will impact on performance considerably, and above that if you want to run well then acclimatise.
A few days is the worst thing you can do..Quote:
Originally Posted by Sam Harrison
Either fly out the day before or a week before.. 3-4 days your body is struggling and has no benefits..
Most people feel v few effects below 3,000m.Quote:
Originally Posted by maddaddy
And I think what is more important is how long you are up there for - in the space of a short race I don't think there is time for altitude effects to kick in.
By spending time up there before a run you could actually be inviting the symptoms to come on when otherwise they wouldn't have done.
I think you would be unlucky to experience any effects at all below 2,500m.
you won't suffer effects but it will impact on performance. Look at what altitude altitude training occurs at? Normally 1500m or so.. because even at that height there is significantly less 02.Quote:
Originally Posted by ZootHornRollo
You don't go a few days before because your body is starting to adapt to less 02.. yet hasn't yet adapted... nothing to do with AMS or any other altitude illness. Most races don't go higher than 3000m, so sickness is extremely rare, but it will really impact on performance.
I accept your argument in theory Iain but I don't think most runners are quite as performance-focussed as you are..Quote:
Originally Posted by IainR
Well, thats me buggered! I'm flying out to Chamonix 3 days before the Mont Blanc marathon. TBH I wasn't thinking about acclimatisation - it's just that's when we're going.Quote:
Originally Posted by IainR
In my experience it varies hugely even with the same person and the same level of fitness.
I walked at 3300m and felt sick (headache, nause).
I walked at 4500m and I was fine (same fitness).
I ran at 3700m and I was fine.
In all cases no acclimatisation.
I was thinking a few days just so you're not shocking your body straight into less oxygen, I wasn't really thinking about how well you perform. I'd have thought in that it'd be better than jumping straight in with no acclimatisation, but you're probably more qualified to give advice than me as my experience is pretty limited!Quote:
Originally Posted by IainR
Below 1,000 metres most people do not notice anything. Above that people will become more breathless than normal at a given level of exertion and so slow down. Sleeping above about 1,500 metres can result in transient nausea/headaches - this varies from person to person and is usually mild/transient but can become a nuisance above about 2,200 metres to the extent that it can ruin a skiing trip. As has been said, if possible, either race within 24 hours, or wait a week. True altitude sickness of any type is uncommon below 3,500 metres but can affect even those who are very fit.Quote:
Originally Posted by maddaddy
1% theory 99% practice?
Like 'Finn', take timeout, and go and run with the Kenyans on the Rift valley escarpment (circa 2500m).
http://www.amazon.co.uk/Running-Keny.../dp/0571274056
I got the book for my birthday in April and just finished it. Nice read.
Harambee!
yes agreed.Quote:
Originally Posted by IainR
I just meant that there's not a lot you can do about that so you may as well forget about it - unless you have a few weeks to do some altitude training.
Agree with Ian,
my experience of racing without acclimatisation is that as you approach 2000m you can feel the effect of reduced oxygen, running feels harder work, but you can still pretty much push yourself on and keep running (though it will be that bit slower).
As you approach 2500 then capability is reduced i.e. you can't do the things you can lower down (eg keep running hard). Beyond 3000m continuous running becomes harder and harder (unless its downhill).
(If you race hard up to 4000+ then there is a euphoric high to be had when you turn and descend into oxygen).
If you are racing Mont Blanc marathon, racing up to 2200m, then you'll be ok without acclimatisation, you'll also be fine arriving in Chamonix 3 days before - Its at 1000m so only at the very lower edge of "altitude". The thing I noticed racing around and above 2000m is that you really feel it the next day, more than usual.
Are there any potential issues in flying the day after running at altitude?