How to Trail Run at High Altitudes

You don't have to be a mountain maniac to excel at high-altitude trail running. Just get used to the thin air and stop tripping over the views.

Instructions

Difficulty: Moderately challenging

Things You’ll Need:

• Trail Running Shorts
• Trail Running Socks
• Trail-running Shoes
• Running Foods (gels And Bars)
• CamelBak Hydration Systems
• Altimeters
• Fanny Packs

1. Pack clothing appropriate for the season. Dangerous weather conditions come in fast at altitude, so be ready for just about anything: rain, hail, sleet, snow, fog, lightning, high winds, intense sunlight and bitter cold.
2. Understand the weather patterns in the area you plan to visit and time your runs accordingly. In some places, for instance, afternoon thunderstorms are common.
3. Stash extra food and water in a fanny pack or backpack hydration unit. High-carbohydrate and high-calorie foods are best, as they are easy to digest and are less likely than fats and proteins to make you nauseated.
4. Pace yourself over the entire run. Try to keep your breathing steady by slowing down to power-walking pace on steep ascents.
5. Stay hydrated by drinking lots of water.
6. Acclimatize if running at altitude is a new venture. Your body might need several days to adjust if you're used to relatively low elevations.
7. Heed your body's warning signals. If you feel symptoms of altitude sickness - headaches, nausea, dizziness - begin your descent as quickly as possible.
8. Stay on the trail to avoid destroying fragile ecosystems. The vegetation at high altitudes can take a long time to recover if trampled.

Tips & Warnings

• Run with a partner. If something goes wrong a long way from the trailhead (a sprained ankle, for instance), it's good to have a friend around for help.
• Try hiking at high altitudes before your first run, to see how your body responds.
• Trail running is a physically demanding sport that could result in serious injury. We recommend that you seek the proper equipment and training before undertaking this activity.