The Gym Drill

What is High altitude?

Running or participating in other endurance sports at altitudes above 6,000 feet (1,800 meters) is referred to as high altitude running. Due to reduced atmospheric pressure, the air at higher heights has less oxygen than at lower elevations. The human body may be negatively impacted by this drop in oxygen availability in a number of ways, including a reduction in aerobic capacity and a harder time maintaining physical performance.

Running at high elevations can result in decreased oxygen delivery to the muscles, which can increase heart rate and breathing rate to make up for the decreased oxygen content. Running may feel more difficult as a result, and people may go slower than they usually do or ferocity.

Athletes, though, may benefit from practicing and running at high elevations. By creating more red blood cells in response to the low oxygen environment, the body increases the blood’s ability to carry oxygen. When returning to lower elevations, where the increased red blood cell count offers an advantage, this adaptation can improve endurance and performance.

In order to prepare for competitions or events occurring at lower heights, some competitors and recreational runners opt to train at high altitudes. Altitude training is a type of exercise that attempts to boost overall performance, increase endurance, and improve cardiovascular health. It is crucial to remember that altitude training should be done cautiously and gradually to give the body time to acclimate to the lower oxygen levels and prevent possible negative effects on one’s health from altitude sickness.

It’s important to note that various people may respond differently to high altitude running, and some people may adjust to the altitude better than others. A coach with altitude training experience or a sports medicine specialist can offer individualized advice and recommendations based on each person’s goals and physical condition.

Benefits of High altitude running on muscles?

Running at high altitude offers several benefits to your muscles due to the unique physiological adaptations that occur at high altitude. Potential benefits include:

1. Increased capillary density:
   Training at high altitudes can lead to increased capillary density in muscles. Capillaries are the smallest blood vessels that carry oxygen and nutrients to muscle tissue. High capillary density promotes blood supply to muscles for better oxygen and nutrient delivery. This contributes to increased muscle function and endurance.
   
2. Improving mitochondrial biogenesis:
   Mitochondria are the cell’s powerhouses responsible for energy production. High altitude training stimulates the formation of new mitochondria within muscle cells, a process called mitochondrial biogenesis. Increased mitochondrial density enables more efficient energy production, resulting in improved muscle endurance and performance.
   
3. Strengthening respiratory muscles:
   When running at high altitude, respiratory muscles such as the diaphragm and intercostal muscles have to work harder because oxygen availability is reduced. This increased workload can lead to strengthening and conditioning of these muscles over time. Strengthened respiratory muscles improve respiratory efficiency and oxygen utilization during running, improving overall performance.
   
4. Increased red blood cell production
   Exposure to high altitude stimulates the body to produce more red blood cells, a process called erythropoiesis. Red blood cells carry oxygen from the lungs to the muscles, and increased red blood cell counts improve oxygen-carrying capacity. This adaptation helps improve aerobic capacity, delay fatigue and improve muscle endurance.

5. Improved muscle fiber recruitment:
   High altitude training can improve recruitment of muscle fibers, especially slow-twitch fibers involved in endurance activities. These muscle fibers have a higher aerobic energy production capacity and are more resistant to fatigue. Training at altitude can improve the recruitment and utilization of these muscle fibers, increasing endurance and performance.

It is important to note that individual responses to high altitude training may vary, and the magnitude of these benefits may depend on factors such as training volume, duration, and high altitude exposure. Additionally, proper training protocols, gradual acclimatization, and proper recovery are essential to minimizing the risk of altitude-related health problems and maximizing the muscle benefits of running at altitude. 

Long term affects

Long runs at high altitude offer a variety of physiological adaptations and performance benefits. Possible long-term benefits include:


1. Improves aerobic capacity:
Running at altitude stimulates the body to produce more red blood cells, increasing the oxygen-carrying capacity of the blood. This adaptation increases aerobic capacity and improves oxygenation of muscles during exercise. As a result, runners have improved endurance and are able to sustain more intense effort for longer.

2. Improved efficiency:
When you train at altitude, your body uses oxygen more efficiently. This increased efficiency is due to adaptations of the cardiovascular system, such as increased stroke volume (the amount of blood pumped with each heart beat) and increased concentrations of oxygen-carrying molecules. These adaptations may result in lower oxygen costs during running. This means runners can maintain a given pace and intensity with less oxygen consumption, making them more efficient runners overall.

3. Improving Mitochondrial Function:
High altitude training promotes the growth and function of mitochondria, the energy-producing units within cells. Prolonged exposure to high altitude allows your muscles to utilize oxygen more efficiently and convert nutrients into energy. This allows the muscles to maintain aerobic metabolism for longer periods of time, which may improve endurance and delay the onset of fatigue.

4. Increased Strength and Strength:
High altitude running often involves training in hilly and rugged terrain, which naturally requires greater muscle effort. Strength and power increase over time as muscles contract repeatedly and have to adapt to different inclines. This improves overall driving performance, especially when returning to racing in low-lying or flat terrain.

5. Mental resilience:
Running at altitude is physically demanding and requires mental resilience. Mental strength developed through altitude training translates into improved mental strength in other running scenarios, helping athletes overcome discomfort, fatigue and difficult racing conditions. It is important to note that the long-term benefits of high altitude running are influenced by individual factors such as consistent training, adequate recovery time, genetics, training history, and overall health. Additionally, it is important to balance high altitude training with adequate acclimatization and recovery periods to minimize the risk of health problems associated with high altitude. Consulting with an altitude training trainer or sports medicine specialist can design a training program to suit your specific goals and needs.