Targeted altitude training can lead to an improvement in running performance, especially in endurance sports.
Runners use altitude training to achieve a training effect that increases performance capacity. How altitude training works and what benefits and effects training at altitude brings are explained in this article.
What Is Altitude Training?
Altitude training takes place at an elevation of usually above 2,000 meters. Alternatively, "simulated" altitude training is also possible. Due to the elevation, hypoxia occurs, meaning a lack of oxygen. The cause is the lower air pressure at altitude. Through acclimatization to altitude, a training effect is intended to be achieved.
At the beginning of an altitude training camp, athletic performance is therefore negatively affected. In running, for example, this means that your usual pace can only be maintained at a higher intensity. Accordingly, during the first few days at altitude, you must run at a reduced pace, otherwise overuse and excessive strain may occur.
A classic altitude training camp typically takes place at an elevation of 1,800 to 2,600 meters above sea level.
What Are the Effects of an Altitude Training Camp?
At altitude, the body produces more red blood cells, a process known as erythropoiesis. This leads to an increased capacity for oxygen uptake and transport. It is, in a sense, a legal form of blood doping. In order to achieve this effect, a stay of several weeks at altitude is absolutely necessary. For this reason, altitude training camps are usually held for at least three weeks.
The hematocrit level, meaning the proportion of red blood cells in the blood volume, also increases during a stay at altitude. The heart rate, on the other hand, is elevated. However, through acclimatization, this effect decreases slightly from day to day, so that after some time at altitude, training and training intensity are nearly comparable to training at sea level.
In elite sports, these effects can be essential for success or failure in major championships. Especially in the period following an altitude training camp, competition performance can be positively influenced. For recreational athletes, altitude training usually does not lead to improvements, particularly if their performance level is still relatively low. In such cases, the more difficult training conditions may even have negative effects on health and performance.
Where Are High Quality Altitude Training Camps Available?
Elite athletes primarily travel to altitude training camps in winter or during the off season. In winter, training often takes place in Africa, such as Kenya, Ethiopia, or South Africa, or in the United States, for example in Flagstaff. In summer, St. Moritz in Switzerland offers excellent training conditions for endurance athletes. Austria would also offer excellent conditions for altitude training in summer due to its topography. However, Austria’s sports infrastructure, as in almost all sports, is at best comparable to the standards of a developing country. For this reason, ambitious endurance athletes from Austria usually travel to Switzerland for altitude training.
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