iPaulina
The science behind altitude training
Athletes are always looking for ways to improve performance, and one method that has gained popularity is altitude training.This involves training at high altitudes, usually above 2,000 metres, where the air is thinner and contains less oxygen. At first, this makes it harder to breathe, but, over time, the body adapts in ways that can improve endurance and stamina.
When someone trains at high altitude, their body starts producing more red blood cells to carry oxygen more efficiently. This is because oxygen levels are lower in the air, so the body has to work harder to get enough. The increase in red blood cells helps athletes perform better when they return to lower altitudes, as their muscles can use oxygen more effectively. That is why long-distance runners, cyclists, and even footballers sometimes train in the mountains.
However, altitude training isn’t easy. Athletes often feel tired and may struggle to train at the same intensity that they would at sea level. It can take weeks for the body to adjust, and the training may not provide any real benefits if done incorrectly. Some athletes even experience altitude sickness, which can cause headaches and nausea.
Despite these challenges, many top athletes use altitude training to gain an edge over their competition. British long-distance runner Mo Farah attributes much of his success to high altitude training, which has helped him build his endurance and improve the way he uses oxygen, key for sustaining his pace over long distances. When done properly, altitude training can boost endurance and make a real difference in performance. That’s why it remains a key part of many elite training programs.
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