Altitude/Elevation and performance

TheRoadRunner

Was just wondering does anybody have any idea when altitude (as in metres above sea level) starts to affect the ordinary Joe soap who trains at sea level.

I've ran in Denver before which is a mile above sea level. I could definitely notice an additional burn on the lungs I'm wondering when most people would start to feel the additional burn ? 800/1000/1200 metres etc

Krusty_Clown

I used to run on a treadmill in Utah (1.3km above sea level) years ago on occasional business trips of 1-2 weeks. It was very difficult for the first day or two (the same was true of any exercise like climbing stairs), but after a few days everything seemed to be back to normal (though my gastro issues tend to last a bit longer). Same thing for ski holidays, where the effort over the first day or two (due to the altitude) is much greater.

I'm sure there's a section in Noakes' Lore of running on running at altitude (a book that size has got to touch on pretty much everything!), but generally speaking the consensus seems to be that performance is affected from 1,000m upwards, but in a non-linear fashion, and that you are partially compensated by improved running efficiency. From a Jack Daniels article:

Jack Daniels wrote:

A runner who is not acclimated will lose 10 to 12% in VO2max at an altitude of about 6,500 feet (1,981 m) and 12 to 15% at 7,500 feet (2,286m). However, performance will not be to the same degree because running economy is better at altitude (due to the less dense air resistance). Our research at 6,500 feet indicated a 12% loss of VO2max, but 6% improvement in running economy resulting in 6% loss in performance. The duration of a race is also a factor. An 800-meter race is so anaerobic that little performance difference exists. A 1,500-meter race may be six to 10 seconds slower, but over 20 seconds slower for unacclimated runners. An unacclimated runner could expect to lose a minute in 5K and as much as two minutes for a 10K

Krusty_Clown

Oh, and here's a really cool graph. You just enter the altitude and it'll show you some really cool stuff (in other words, I'm not sure what any of it means ).

TheRoadRunner

Thanks for all that Krusty. Running at 2000 feet in a couple of weeks which isn't really that high at all but based on the altitude calculators you attached the oxygen pressure will definitely be lower. It shouldn't have a negative effect though.

robinph

Was running with my brother at about 1300m'ish in Arizona last year and he really struggled whereas I was fine, he was slower anyway so it could have been that which kept me from noticing anything. But I've also not been as badly affected by the altitude up around the 3800m'ish mark when skiing either, whilst other people around me are strugleing to stand up right. It just hits different people differently, but I'd not attempt to do any running at 3800m.