How to Train for a Marathon at High Altitude

30 April 2025

Running a marathon is already a massive challenge, but taking on one at high altitude? That’s next-level grit. Training for a high-altitude marathon isn’t just about running longer distances—it’s about preparing your body to perform in an environment where the air is thinner, making every breath feel like hard work.

But don’t worry; with the right training, mindset, and strategy, you can conquer this challenge and cross that finish line feeling unstoppable. Let’s dive into the details of how you can train effectively for a marathon at high altitude.

Understanding the Challenges of High-Altitude Running

Why Is High-Altitude Running So Tough?

At higher elevations (above 5,000 feet or 1,500 meters), oxygen levels drop. The air is thinner, meaning your muscles get less oxygen with each breath. This can lead to:

- Increased breathlessness – Even at a slow pace, you might find yourself gasping for air.
- Quicker fatigue – Your body has to work harder to compensate for the lack of oxygen.
- Slower recovery – Reduced oxygen levels mean your muscles take longer to repair after hard workouts.

These factors make training at high altitude more demanding than sea-level running. But don’t worry—you can train your body to adjust.

Step-by-Step Guide to Training for a High-Altitude Marathon

1. Start with Base Training at Lower Altitude

Before you even think about altitude, focus on building a strong endurance base. If you don’t live at high elevation, don’t sweat it—most of your training can still be done at lower altitudes.

- Build mileage gradually – Increase weekly mileage by 10% to avoid injury.
- Incorporate long runs – Once a week, go on a long slow run to build endurance.
- Work on aerobic fitness – Easy-paced runs should make up the majority of your training.

A solid aerobic base will make altitude training easier once you transition.

2. Acclimate to Higher Elevations Gradually

If possible, spend time at altitude before your race. Your body needs time to adjust to lower oxygen levels.

- Short trips first – Start with weekend visits to a higher altitude rather than jumping into long stays.
- Train at altitude for 2-4 weeks – If your schedule allows, training at elevation for a few weeks before race day helps your body adapt.
- Use “Live High, Train Low” if possible – This means living at high altitude to adapt but training at a lower altitude to push harder during workouts.

The more time you spend at altitude, the better your body will adjust.

3. Focus on Breathing Techniques

Breathing efficiently is crucial when oxygen is scarce. Practice these techniques:

- Diaphragmatic breathing – Breathe from your belly rather than your chest.
- Rhythmic breathing – Match your breaths with your strides (e.g., inhale for three steps, exhale for two).
- Nasal breathing – Helps improve oxygen efficiency in some runners.

By training your lungs to work better, you’ll reduce breathlessness when running at altitude.

4. Strength Training to Build Power

Running at high altitude demands extra strength because your muscles have to work harder with less oxygen. Include:

- Hill training – Running uphill strengthens your legs and improves endurance.
- Plyometrics – Exercises like box jumps and lunges enhance lower-body power.
- Core workouts – A strong core improves posture and running efficiency.

The stronger you are, the better your body will handle the stress of altitude.

5. Dial in Your Nutrition and Hydration

At high altitudes, dehydration happens faster, and your body burns through energy more quickly.

- Drink more water – The dry air at altitude leads to quicker dehydration.
- Increase carbs – Your body relies more on carbohydrates in low-oxygen conditions.
- Electrolytes matter – Add electrolyte-rich drinks to your regimen to maintain balance.

Fueling your body correctly ensures you have the energy to sustain long runs.

6. Adjust Your Training Paces

Your usual race pace at sea level won’t translate directly to high-altitude running. Expect to run slower while still exerting the same effort.

- Emphasize effort over pace – Instead of focusing on a specific speed, listen to your body.
- Use heart rate training – Monitor your heart rate to ensure you’re not overexerting yourself.
- Don’t stress slowing down – High-altitude training is about endurance, not speed.

By adapting your expectations, you’ll train smarter and avoid burnout.

7. Simulate High-Altitude Conditions If You Can’t Train There

Not everyone has mountains in their backyard. But you can still prepare:

- Use an altitude mask – While controversial, some runners find these masks help train the lungs.
- Train in heat – Heat training can mimic some effects of altitude by increasing cardiovascular strain.
- Sleep in an altitude tent – These simulate high-altitude conditions while you rest.

While nothing fully replicates the real thing, these strategies can help prepare your body.

8. Maintain a Positive Mindset

High-altitude training is tough, but mental strength is just as important as physical endurance.

- Embrace the challenge – See difficulty as an opportunity to grow stronger.
- Practice visualization – Picture yourself running strong on race day.
- Stay patient – Adapting to altitude takes time—trust the process.

A strong mind will carry you through when your body feels exhausted.

Race Day Strategy for High-Altitude Marathons

Even with the best training, race day at altitude will feel different. Keep these tips in mind:

1. Start Slower Than Usual

Your usual marathon pace will feel much harder at altitude. Start conservatively and pick up speed later if you feel strong.

2. Control Your Breathing Early

Don’t let adrenaline make you go out too fast—focus on steady, controlled breathing.

3. Hydrate and Fuel More Than Normal

Consume electrolytes and carbohydrates consistently to prevent fatigue.

4. Don’t Panic if You Struggle

Many runners feel terrible during the first few miles at altitude. Stay relaxed and focus on steady effort rather than pace.

5. Believe in Your Training

You’ve put in the work. Trust yourself and push through—your body is stronger than you think.

Final Thoughts

Training for a marathon at high altitude is a true test of endurance, patience, and resilience. It’s not just a race; it’s an adventure that pushes your limits and transforms you as a runner.

Yes, it’s tough. Yes, it will challenge you in ways you never imagined. But when you cross that finish line, the feeling will be absolutely worth it.

So lace up, breathe deep, and embrace the journey—you’re capable of more than you know!