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Step 1
Appreciate the fact that exertion at high altitude is more difficult than at sea level. This is so because of the reduced partial pressure of oxygen as elevation rises. The decrease in oxygen pressure impairs the oxygenation of blood flowing through your lungs, ultimately resulting in a corresponding diminished oxygen supply to working muscles. Studies by the Federation of Sport at Altitude have shown that the lack of oxygen at elevations above 10,000 feet translates to 25-40% less muscle power.
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Step 2
Acclimate. To compensate lack of oxygen at altitude, your heart will have to work harder to maintain the same pace. Your body will also alter its blood composition to compensate for altitude. After approximately 14-60 days of altitude acclimatization, your body produces more red blood cells and hemoglobin — the iron-protein compound that transports oxygen.
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Step 3
Dope naturally. Altitude causes the kidneys to increase production of erythropoietin or EPO, which stimulates bone marrow production to increase both the concentration of red cells in the blood and total plasma volume. Working muscle tissue also learns to rely on more fatty acids, rather than the common glycogen source of energy fuel.
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Step 4
Be sensitive to the fact that everyone adapts to altitude differently and some people even adjust to elevation differently at different times. Studies have shown that the physiological response to altitude training varies widely, depending upon individual characteristics. Customize your altitude training based upon advice from a coach, exercise physiologist, or other certified trainer
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Step 5
Train on trails to be comfortable with your off-road running abilities. There are very few paved roads above 12,000 feet
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Step 6
Adapt to high altitude running by focusing on maintaining a steady rhythm with regular breathing. Slow down and use a shorter stride to keep from becoming out of breath. Walk when necessary, especially when the grade is steep.
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Step 7
Familiarize yourself with orienteering and hone your navigational skills, given the lack of trodden paths, signposts, or other landmarks at high altitudes. Also be alert that the lack of oxygen to the brain causes disorientation.
