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Tips For Training in High Altitudes and High Humidity

Help! Training in Tough Conditions

June 8, 2010

FitSugar reader amusesbouche posted this in the RunningSugar community group. Can you offer her some advice?

FitSugar readers, I need your help! I'm training for a half marathon in July, and I've been following a training regimen pretty closely. Problem is, I'll be traveling a bit in the next month before my half, and mostly in tough training conditions.

One weekend, I'll be in Colorado, at an altitude of 8,000-plus feet. I've never run at high altitude, but I imagine it's about 10,000 times harder — as if training weren't hard enough already!

Another weekend — the weekend of my 13-mile long training run — I'll be in Houston. No high altitudes, but knowing my hometown, I'll pretty much die running by myself (I usually run with others), for 13 miles, in 100 degree heat with 100 percent humidity.

Guys, I'd love any advice you might have for training. I'll only be in each location for three to four days, but that's enough to impact me, since I typically save my longer training runs for Saturdays. Help!!

Have any other burning questions or helpful tips about running? Post them in RunningSugar and they could be featured here on FitSugar.

Source: Thinkstock

14 Comments

2 years 49 weeks

I feel for you on this one! I live in Phoenix and training in dry less than 20% humidity is quite comfortable. I just got back from San Diego, and an "eye opener" at that, for the Rock and Roll marathon out there. The hills + humidity kicked my butt:-( I planned to qualify for Boston with that run and fell way short:-( 84% humidity was not my friend:-( My advice to you, arrive a week early if possible and do some easy runs (for the distance) and speed drills (for the intensity) in the city you'll be running in. Give your body a chance to "adapt" to the local conditions. This way there are no surprises come race day.

redmed 2 years 49 weeks

I agree with ChloeBella, if you try to do your longest workout in heat or humidity you will probably get discouraged-- especially if you are new to running. I would actually worry more about the altitude than the humidity. In Houston you could always find a gym with an indoor track, use a treadmill, or simply run VERY early in the morning before the heat of the day. But, altitude is another story. You can't escape it. Some people are very susceptible to altitude, even to the point of getting altitude sickness (believe me it's not fun). You will NOT become acclimated to the thin dry air for several weeks, so you won't gain anything by pushing yourself those 3-4 days you will be in Colorado. I would move your harder training runs or long run to any other day before or after your trip. You may not notice a difference your first day there, but altitude is a cumulative thing. Your body has to breathe faster to account for the lack of oxygen it is receives with each breath. It is SO important to stay hydrated while you are in Colorado. Not only because the air is very dry, but you are breathing faster, which leads to more water loss. Force yourself to drink water and gatorade while you are there. Know some of the signs of altitude sickness: fatigue, dizziness, nausea, and headache. Listen to your body, and do what you can. These few days out of town won't be what makes or breaks your race. Congrats on sticking to a training routine and good luck with your half marathon!

chloe bella 2 years 49 weeks

I posted an answer to this when it was in Runningsugar, but to repeat what I said - I agree with noodledancer. If you're only away on the weekends, reschedule your long runs for during the week. Also, I would consider moving your 13 mi Houston run up a week or back a week, depending on where it is in your schedule. If you try to do your longest run in heat and humidity that you aren't accustomed to, it won't go well and you'll end up getting needlessly discouraged about your race.

michlny 2 years 49 weeks

I run in NYC all the time and I could NOT run in Vail!! Just cross train -- hike and walk fast up all the amazing mountains!!

amybdk 2 years 49 weeks

I absolutely agree with Bplasters: you will most certainly notice the altitude change in Colorado. She gave you some great advice which I encourage you to follow.It took me over a year to acclimate to the change, so don't get down on yourself if you have a rough time.Where in Colorado will you be, if you don't mind me asking?

amybdk 2 years 49 weeks

I absolutely agree with Bplasters: you will most certainly notice the altitude change in Colorado. She gave you some great advice which I encourage you to follow. It took me over a year to acclimate to the change, so don't get down on yourself if you have a rough time. Where in Colorado will you be, if you don't mind me asking?

damsel427 2 years 49 weeks

Amusesbouche - when I was training for my first long distance race, I travelled to Pheonix when I was supposed to do one of my long runs. I'd never been there before and was afraid of running by myself not knowing anything about the city, so I contacted a running group there. They were very nice and offered for me to run with them (they were even doing about the same distance as me). I myself live in Houston and am part of a big running group. Our group has their long runs on Saturday mornings and you are more than welcome to join us for a run while you are in town. If you are interested, PM me and I can give you details about our group or help you with places to run.

Miss Bree 2 years 49 weeks

I live in Colorado....my city is roughly a mile high, and when I go to altitude (my mother lives on mountain property) I have trouble handling it. You WILL notice the difference. Unlike when i run on vacations at sea level , where I can go for miles and miles, at altitude it does get very difficult to breathe. Just do shorter intervals with more moderate jogging in between, and don't overestimate or over exert yourself. My biggest problem with working out at altitude is pushing myself too hard, hitting a serious wall, and getting down on myself. Just pace yourself and you'll be golden. And hey, once you've been training at altitude, it will be that much easier to run your marathon! woot!

2 years 49 weeks

head out to Memorial park in Houston. It's always full of people running.

2 years 49 weeks

do not stress about the altitude too much!! i live in boulder, co and am from philadelphia, pa and what ive found is that the altitude makes going from higher to lower EASEIR but going from lower to higher ISNT that bad. especially if youre this far into your training i think you will be ok! think positive, youre stronger than you think you are :)

2 years 49 weeks

Hiya! I actually am a runner from Colorado, and it's not too bad actually. I am sure that it will be a difference for you, but it won't be impossible. What part of Colorado are you visiting? Because I know that in Manitou Springs, Colorado, there is this place called The Incline and it's basically a mile of stairs up a mountain. I know some friends who have done it many times and think it's a lot of fun. Maybe you could try that if you are in the vicinity? But I just wouldn't worry about it too much. The humidity is much lower, but I am sure it will just make you a better runner! :) Good luck!

inlove23 2 years 49 weeks

I feel your pain! I hate running in humidity, it makes me feel like I am running underwater. Maybe for Houston you could try running super early in the morning. After a particularly humid day I ran at at 6 something in the morning and I could see my breath! It was such a nice run! Or if worse comes to worse there is always the dreaded treadmill (shudder). But, I couldn't imagine running that many miles on the treadmill!

2 years 50 weeks

Hey I feel ya on this one. I trained for my first triathlon last year and went to Alaska and Washington in the middle of training. But you just do what you gotta do. If your comitted you will think of a way to do it. In Colorado you could do a slightly shorter run or run in intervals. In Houston just enjoy the alone time. I love running by myself because that is when I can sort the crazy things that are happening in my life out. When you are by your self you can reflect on life and receive inspiration. Enjoy the new scenery around you and the oppurtunity you have to travel. Good Luck and have fun!

n00dledancer 2 years 50 weeks

it sounds like amusesbouche is just away for weekends, so if that's the case, the easiest thing would be to switch around your training schedule so she does her long run(s) on a week day before leaving town. otherwise, she should just do the best she can under unfamiliar conditions and get going early while in houston.

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14 Comments

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