Elevation Running: Mexico City

Destination racing is an exciting opportunity to experience a new environment and running culture while collecting a new medal. However, it is essential to understand travel's impact on your race day, especially when it involves running at a different elevation. 

I’ll be heading to Mexico City this week to cheer for several athletes running the Mexico City half marathon. Ringing in at over 7,000 feet, Mexico City offers beauty and a captivating experience. I’ve been in Mexico during my last two marathon training cycles, and wow, it is altitude humbling. While I won’t be racing, I plan on sticking to my training schedule there. 

Altitude provides a unique set of challenges that sea-level runners don’t experience. Physical and mental preparation will allow you to embrace the challenge while keeping your overall well-being intact.

Here are the effects that elevation can have on you and your performance.

Decreased Oxygen Levels: The higher elevation rises, the air thins, reducing the oxygen available. Oxygen is vital to fuel your muscles and sustain endurance efforts. With a decrease in oxygen, it is common to experience a higher base heart rate while feeling fatigued and shortness of breath, all of which impact the pace and overall endurance. 

Adaptations in Breathing: While compensating for the reduced oxygen, your body adjusts to increase your breath rate and depth, changing your breathing pattern. This is a critical time to practice breathing techniques before, during, and after your runs. 

Higher Heart Rate: With less oxygen available, your heart has to work harder to distribute oxygen to your muscles. It is common to experience fatigue earlier when running at a similar pace typically sustained at sea level. 

When preparing for elevation, some steps and tips will help you adapt to the challenge and perform your best. 

Acclimatization: Generally, it takes a minimum of 14 days to acclimate to elevation; however, if you arrive closer to your race day, engage in light physical activity to prepare your body for reduced oxygen levels. 

Hydrate: HYDRATE HYDRATE HYDRATE. Hydration is always crucial and especially for elevation. Higher altitude leads to an increase in fluid loss during breathing and sweating. Prioritize water and electrolyte-dense fluids before, during, and after runs. 

Modify Your Expectation: Adjust your plan to accommodate for the altitude. Focus on endurance efforts rather than speed to conserve your energy. These endurance-based runs enhance your aerobic capacity, increasing your capillary development and production of mitochondria. 

Breathwork: Utilize controlled breathing techniques, emphasizing the out-breath with deep diaphragmatic breath. 

Mental Preparation: Elevation is challenging. There is no way around it. Prepare yourself for the challenge and your success despite it while setting realistic goals and maintaining positivity throughout your efforts. 

Traveling to run is a remarkable opportunity that requires preparation and understanding of what it entails. Understanding the effects of altitude will help you manage your expectation heading into your run and allow you to implement techniques to help. Remember to embrace the process, take in the views, and celebrate your accomplishments.

Mexico City, here we come!