If you live at a low elevation close to sea level and you head to a higher elevation for a run or a race, you’ll likely notice the difference in your breathing. The air can feel thin in the mountains, which makes breathing challenging. You may also feel depleted quicker. Make adaptations if you can. If you’re traveling for a race, plan to arrive a few days ahead of time so your body can adjust, and try to get a training run in so you know what to expect. Remember not to go out too fast. Hill training can give you the feeling of running at altitude, so work in hill repeats when training at sea level for races and events at higher elevations.
It may feel harder to breathe when it’s cold outside, as cold air can cause your airways to narrow. A proper warmup can help your system adapt to the workout you’re about to do. Hot temperatures can have a similar effect: Your body is working to cool itself down, so you may tire more quickly and/or your breathing may feel constricted. As always, rest and hydrate as needed. When in doubt, stop or slow down for a moment and let your breathing catch up.
Remember: Safety is your responsibility. No internet article or video can replace proper instruction and experience—this article is intended solely as supplemental information. Be sure you’re practiced in proper techniques and safety requirements before you engage in any outdoor activity.
