Are you training for a marathon and planning to travel to a high-altitude race? If so, congratulations! You are about to embark on an amazing experience. But before you book your ticket, there are a few things you need to know about how to prepare for high altitude.

In this blog post, we will give you tips on how to acclimate to altitude and avoid altitude sickness.

If you are not used to breathing air with less oxygen, spending time at high altitudes can be tough on your body.

The air is thinner at high altitudes, which means your body has to work harder to get the oxygen it needs. This can lead to symptoms of altitude sickness, such as headache, dizziness, nausea, vomiting, and fatigue.

The good news is that there are things you can do to prepare for the thinner air and reduce your risk of altitude sickness.

In this blog post, we will give you tips on how to prepare for high altitude.

1. Gradual Ascent

When traveling to a high-altitude race or event, it is important to take a gradual ascent. This means spending a few days at lower altitudes before going up to the race’s starting point.

For example, if you are traveling from sea level to race at 8,000 feet, spend a few days at 5,000 or 6,000 feet before going up to 8,000 feet.

2. Stay Hydrated

Staying hydrated is important for all runners, but it is especially important when preparing for high altitude.

Thin air can cause dehydration more quickly, so make sure you are drinking plenty of water during your training and in the days leading up to the race.

3. Eat Well

Eating a healthy diet helps your body function at its best so you can stay in shape for hiking. Make sure you are eating plenty of fruits, vegetables, and whole grains in the weeks leading up to the race.

Avoid processed foods and excessive amounts of sugar as they can hinder your performance.

4. Get Enough Sleep

Getting enough sleep is crucial for all runners, but it is even more important when preparing for high altitude.

Your body needs time to recover and adjust to the changes in elevation, so make sure you are getting 7-8 hours of sleep each night.

5. Breathe Deeply

Breathing deeply and slowly helps your body get more oxygen with each breath. This will help alleviate some of the symptoms of altitude sickness.

6. Stay Warm

The temperature decreases as you go higher in elevation, so it is important to dress warmly when training or racing at a high altitude.

Wear layers that you can easily add or remove as needed so that you don’t get too cold or too hot during your run.

7. Acclimatize Slowly

Once you arrive at your destination, take some time to acclimate slowly. Spend a few days adjusting to the new elevation by running shorter distances at a slower pace. As your body gets used to the thin air, gradually increase your mileage and pace.

8. Listen to Your Body

It is important to listen to your body when running or any physical activity at high altitudes.

If you feel any symptoms of AMS, such as headache, nausea, shortness of breath, lightheadedness, fatigue, or sleeplessness, slow down or stop altogether and descend to a lower elevation.

Getting proper rest, staying hydrated, and maintaining energy levels through proper nutrition will help reduce symptoms.

9. Use Supplements

Some runners find that taking supplemental oxygen or acetazolamide (Diamox) can help with symptoms of acute mountain sickness (AMS).

However, these should only be used under medical supervision as they can have side effects.

10. Have Fun

Remember that part of the reason you’re training for this race is because it sounds like fun! So don’t forget to enjoy yourself along the way. Take in the views, meet new people, and create lasting memories.

These tips will help you prepare for high-altitude running so that you may enjoy the experience to the fullest!

Good luck and see the challenge head-on!