So, you’ve signed up for a race at altitude, and now the nerves are creeping in. You’ve heard the warnings—thinner air, slower paces, hydration is crucial. But what if I told you that most runners miss a few key things that could make or break your race? I’ve got you. Let’s break this down like we’re on a run together, and I’ll walk you through exactly what you need to know so you can show up confident and ready.
Your Body’s Timeline for Adjusting
The million-dollar question: When should you arrive? Ideally, at least 10-14 days before race day so your body can adapt. But I know that’s not always realistic. If you can’t get there that early, arriving just 1-2 days before can actually work in your favor—this way, you skip the mid-acclimation slump that can hit around days 3-7. Either way, your pacing strategy needs to change because altitude won’t let you run by sea-level paces. Listen to your body, not your watch.
How to Avoid Altitude Sickness (Because No One Wants to Feel Miserable on Race Day)
The last thing you need is nausea, dizziness, or a pounding headache before you even toe the start line. Here’s how to keep altitude sickness from wrecking your race:
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Hydrate like it’s your job. You lose more fluids just from breathing at altitude, so drink up—but don’t overdo plain water or you’ll flush out electrolytes.
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Balance your electrolytes. Sodium, potassium, magnesium—they all matter more up here.
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Consider iron and beet juice. If your iron levels are low, altitude will hit harder. Beet juice can help with oxygen efficiency.
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Easy on the coffee and alcohol. Caffeine is fine in moderation, but both can make dehydration worse.
Why Altitude Training is Different (and What You Need to Adjust)
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Forget sea-level pacing. Everything feels harder up here, so use effort as your guide.
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Recovery takes longer. Give yourself extra time between hard workouts—your body needs it.
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Short, fast strides help. Work on neuromuscular efficiency instead of grinding out endless aerobic miles.
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Altitude tents? Masks? Maybe. They help some athletes, but they’re not a magic fix.
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Heat training actually helps. It expands blood plasma, which can make altitude feel a little easier.
Sleep at Altitude: It’s Not the Same
The first few nights? Probably rough. Your body is working harder, and lower oxygen levels mean you might wake up more often. Your resting heart rate will be higher for a bit—totally normal. To help:
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Try nasal breathing and slower exhales to improve oxygen efficiency.
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Magnesium or melatonin can support sleep quality.
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Keep stress low (easier said than done, I know). Travel itself raises cortisol, and the last thing you need is extra stress messing with your adaptation.
Fueling for Altitude is NOT Like Fueling at Sea Level
Your body craves carbs at altitude. Your appetite might drop, but you need those calories. Also, altitude increases red blood cell production, which means your iron levels should be solid before you arrive. If you’ve ever struggled with fueling, pay attention to this now so your body isn’t playing catch-up later.
The Sneaky Impact of Travel Stress
Let’s talk about something no one really considers: Just getting to altitude can mess with your system. Flights dehydrate you. Sitting for hours stiffens your muscles. Travel stress raises cortisol, which can spike your heart rate for days. Here’s how to handle it:
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Take extra recovery days after you arrive.
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Wear compression socks and move around on the plane.
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Eat anti-inflammatory foods to keep your system happy.
Mindset Matters More Than You Think
Altitude makes running feel harder. That’s just a fact. The best thing you can do is expect it to feel tough and have a strategy for staying calm when it does. Try this:
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Practice breath control in training.
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Use positive self-talk when things feel hard.
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If you can, get in some altitude exposure beforehand to build confidence.
Race-Day Adjustments That Make a Big Difference
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Warm up slower than usual. Avoid early oxygen debt.
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Start conservative. If you go out too fast, the altitude will punish you later.
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Downhills help—but don’t trash your legs early. They’re great for recovery, but they also load your muscles eccentrically.
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Hydration stations may not be enough. Carry extra fluids if needed.
What Happens After the Race?
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Plan for extra fatigue when you return to lower elevations.
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Prioritize hydration, carbs, and light movement for recovery.
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Give yourself time to adjust before jumping back into intense training.
One More Thing: Your Gut Isn’t Ready for Altitude—And That’s a Problem
Ever had mid-run GI issues? Now imagine that at 7,000 feet. Blood flow prioritizes your brain and muscles at altitude, so digestion slows down. If you eat too much fiber, fat, or heavy foods pre-race, you might pay for it later. Stick with easy-to-digest carbs in the 48 hours before your race, and if gut issues are a concern, probiotics leading up to race week can help.
Altitude Can Trick You Into Thinking You’re Fitter Than You Are
Some runners train at altitude, feel amazing, then return to sea level only to realize their fitness didn’t translate as expected. Why? Altitude forces adaptations in oxygen efficiency, but that doesn’t mean your legs got stronger or your speed improved. If you’re using altitude for a sea-level race, plan for at least 10-14 days of recalibration before an important event.
Your CO₂ Tolerance Might Be the Real Issue
Most runners stress about getting enough oxygen, but the real limiter? Carbon dioxide. Shallow, fast breathing at altitude blows off too much CO₂, making you feel more breathless. Try these tricks:
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Nasal breathing drills on easy runs.
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Breath-hold exercises to improve CO₂ resilience.
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Slower, controlled exhalations to keep your system calm on race day.
Let’s Get You Ready for This Race
Altitude racing is about more than just showing up. It takes planning, smart adjustments, and the right mindset. If you want a training plan that actually prepares you for the reality of racing at altitude—without the guesswork—I’m here to help. Let’s build a plan that sets you up for success, so you can show up strong and ready. Reach out, and let’s get started.