Running and altitude

[CallingAllAngels]

I'm going to be in Salt Lake City next weekend and I need to get a run in - at least 8 miles.  Is the altitude going to kill me?  Anything I need need to do differently?  Or is it no big deal? 

[gummybear]

When I went to Santa Fe (which I think is similar) from PA, it was not a big deal at all. It only affected me when when we when running at Bear Wallow which is a +800 ft elevation change. I def. felt it then. But when we were running normally, not at all.

[taratru]

You will dehydrate faster. Drink more than you would during the days before and while there.

[Deleted]

H just experienced this issue, he was in Moab, Utah and did some trail running at 4000 ft (we live at like 500, so a big change) and was fine when not running, but he definitely winded while running. Just take it slower, and be aware that it may happen.

[labbie]

When I went out there skiing, my biggest issue was headaches vs. getting winded. I adjusted after a day or so, but looking back maybe it was a hydration issue.

[clseale]

Are you going to be running a fairly flat route? (I'm not familiar with SLC.) It is likely because I was running a decent hill, but the elevation kicked by butt a bit. I didn't notice it much until I was climbing, but I was huffing & puffing quite a bit. Again, it was a decent uphill, and it should be noted that my house sits at roughly 11 ft above sea level and I was running at close to 4,000 ft above sea level. I would guess that at the very least, you'll need to slow down a bit.

[CallingAllAngels]

Oct 2, 2014 8:35:48 GMT -5 clseale said:

Are you going to be running a fairly flat route? (I'm not familiar with SLC.)

I am looking at a route that has this description: "It is fairly easy grade until the last 2 miles, where most of the elevation gain occurs"  It seems like an out-and-back with the first half being uphill and the second half being downhill.  I may plan my route to turn around before those last two miles.  My best friend lives there, so I will try to enlist her help in planning a route, but it's also her wedding, so I don't want to bug her too much. 

[keweenawlove]

I was there for a conference and didn't have issues with the altitude. I wasn't paying attention to my pace when I ran there so I'd say just be okay with slowing down a little bit and make sure you're hydrated well before and after. When I'm at altitude, I feel like I'm constantly taking in water and still thirsty.

Downtown SLC is pretty flat. I was right in the main downtown area so I was able to find some easy routes. I did run west east towards campus one day and thought I was working a little harder than normal. When I turned around, I realized I'd been running up a grade for 3 miles, just enough to make it harder but minimal enough so it wasn't obvious I was climbing.

[theoriginalbean]

Ditto everyone else. Don't be surprised if you're more out of breath than normal, and definitely watch the hydration.

[kams]

Extra hydration throughout the entire trip - the dryness in the air is another factor that may be a shock to your system. Also, the sun is different around here - wear plenty of sunscreen even in cool weather. Have fun!

[theoriginalbean]

Oct 2, 2014 9:20:29 GMT -5 kams said:

Extra hydration throughout the entire trip - the dryness in the air is another factor that may be a shock to your system. Also, the sun is different around here - wear plenty of sunscreen even in cool weather. Have fun!

Oh yes! I forgot about the sun. It sounds so dumb to say "you're closer to the sun," but that's what it felt like. I was so burnt. I never sunscreen my legs to run at home, and that was a mistake in CO.

[oreos]

Oct 2, 2014 9:20:29 GMT -5 kams said:

Extra hydration throughout the entire trip - the dryness in the air is another factor that may be a shock to your system. Also, the sun is different around here - wear plenty of sunscreen even in cool weather. Have fun!

Definitely this. I moved to a city at 3,400 feet last winter. This spring, I managed to burn myself while running on a 45 degree, overcast day.

[shorewife]

Good avice! I'm running rim-to-rim at the grand canyon with my brother in the spring and the elevation change is my biggest concern. I live at about 7 feet above sea level and the top of the canyon is about 7000! I have a few days to get used to the elevation change before we run it, but I'm also seriously considering getting one of those oxygen deprivation masks for training at home before I leave.

[clseale]

Oct 2, 2014 8:58:13 GMT -5 CallingAllAngels said:

Oct 2, 2014 8:35:48 GMT -5 clseale said:

Are you going to be running a fairly flat route? (I'm not familiar with SLC.)

I am looking at a route that has this description: "It is fairly easy grade until the last 2 miles, where most of the elevation gain occurs"  It seems like an out-and-back with the first half being uphill and the second half being downhill.  I may plan my route to turn around before those last two miles.  My best friend lives there, so I will try to enlist her help in planning a route, but it's also her wedding, so I don't want to bug her too much. 

That doesn't sound too bad. I think you'll be okay, but just don't let the pace guide your run. I actually had two contradictory things going on. On one hand, my body was all "HOLY HELL! COOL AIR & NO HUMIDTY! You're a Kenyan!!" Then my lungs were all , "Hey there. Not so fast, crazy! Thin air & altitude and shit. Slow your roll." So, yeah. It's different. 

[kams]

I mean, elites train here (high altitude mountain west) because it is advantageous to have that type of fitness when you race at lower altitudes - so don't get down on yourself if it feels hard and you aren't hitting your paces. That's part of the deal for everyone, at all levels of fitness/ability.

[CallingAllAngels]

Thanks, everyone! I never hit my paces, so that won't be too heartbreaking. I am looking forward to some dry air, but I will do my best to stay hydrated.

[pixy0stix]

All the water, all the time. And chapstick.

[katyintx]

Oct 2, 2014 9:24:16 GMT -5 theoriginalbean said:

Oct 2, 2014 9:20:29 GMT -5 kams said:

Extra hydration throughout the entire trip - the dryness in the air is another factor that may be a shock to your system. Also, the sun is different around here - wear plenty of sunscreen even in cool weather. Have fun!

Oh yes! I forgot about the sun. It sounds so dumb to say "you're closer to the sun," but that's what it felt like. I was so burnt. I never sunscreen my legs to run at home, and that was a mistake in CO.

I'm doing the same thing (wedding/run at altitude) in CO next weekend. It dawned on me that I'm going to have to wear some sort of outfit like compression socks with my running capris, long sleeves, and a hat with major sunscreen so I don't get funky tan lines the morning of the wedding. I tan super easy, and the last thing I want is compression sock tan lines with the pretty BM dress!  

[ktzmoh]

I did a few runs at altitude this summer up in the high Sierra and man, t was really tough. On a short run, I was able to hit my pace, but at a much bigger effort. My long run wound up being nowhere near target pace.

I second the Chapstick recommendation

Good luck and have fun!