What Altitude Do Runners Train At For Peak Performance?

Altitude training for runners involves a specialized training approach where professional athletes frequently train at high altitudes, typically at elevations of 8,000 feet (2,400 meters) or even higher, or as close to this altitude as possible. The primary objective of this training method is to stimulate physiological adaptations in the body. At higher altitudes, the oxygen levels in the air are lower, which leads to a decrease in the amount of oxygen available for athletes to breathe in during their workouts. This limited oxygen supply forces the body to adapt by increasing the production of red blood cells, a process known as erythropoiesis. The greater concentration of red blood cells enhances the body’s ability to transport and utilize oxygen more efficiently, which can result in improved endurance and performance for runners. This altitude training strategy is commonly utilized by professional athletes to gain a competitive edge and optimize their physical capabilities. [Updated: September 2023]

Determining the ideal altitude for effective altitude training is crucial for athletes and fitness enthusiasts. Research suggests that residing at a non-training elevation between 2,100 to 2,500 meters (approximately 6,900 to 8,200 feet) and conducting training activities at an altitude of 1,250 meters (around 4,100 feet) or lower yields the best results for altitude training. Some excellent locations for implementing the “live-high train-low” strategy include Mammoth Lakes in California, Flagstaff in Arizona, and the Sierra Nevada region near Granada in Spain. This combination of living at moderate altitudes while training at lower elevations enhances the benefits of altitude training, optimizing performance and adaptation for individuals seeking to improve their athletic prowess or overall fitness.

Is there a significant impact on athletes when they ascend to higher elevations, specifically starting at 1,000 feet above sea level? The study’s results indicate that elevation plays a noteworthy role. As athletes ascend every thousand feet above sea level, their VO2 max, a crucial indicator of aerobic capacity, diminishes by 1.9%. Additionally, the time it takes for these athletes to reach the point of exhaustion while engaged in running experiences a reduction of 4.4% for every 1,000 feet increase in altitude. This information sheds light on the notable influence of elevation on athletic performance and endurance.