Running at altitude

[maddaddy]

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?

[Fellhound]

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.

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'

[Sam Harrison]

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?

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.

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.

[IainR]

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?

Above 2000..

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.

[IainR]

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.

A few days is the worst thing you can do..

Either fly out the day before or a week before.. 3-4 days your body is struggling and has no benefits..

[ZootHornRollo]

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?

Most people feel v few effects below 3,000m.
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.

[IainR]

Most people feel v few effects below 3,000m.
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.

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.

[Fellhound]

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.

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..

[Nigel]

A few days is the worst thing you can do..

Either fly out the day before or a week before.. 3-4 days your body is struggling and has no benefits..

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.

[Gambatte]

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.