For decades, elite runners have flocked to mountain towns like Iten in Kenya, St. Moritz in Switzerland, Flagstaff in the United States, Lesotho and Dullstroom in Southern Africa, to chase the so-called “magic” of altitude training. The belief is simple: by living and training at high altitude, the body adapts in ways that improve oxygen delivery, making you faster and stronger when you return to sea level. But does it work for everyone, and what can runners do if they don’t have access to the mountains?
How Altitude Training Works
At altitudes above 1,800 metres, the air is thinner, meaning there is less oxygen available with every breath. The body responds by producing more red blood cells and boosting haemoglobin levels, allowing more oxygen to be carried to the muscles. Over time, this adaptation can improve endurance and delay fatigue.
The “live high, train low” model has become the gold standard: athletes spend their recovery time at altitude to stimulate red blood cell production, but do their hardest training sessions at lower altitudes where they can maintain intensity.
The Challenges of Altitude Training
While the benefits sound enticing, altitude training is not a quick fix. Some challenges include:
- Individual response: Not every runner adapts the same way. Some athletes see big gains, while others experience little to no improvement.
- Reduced training quality: Training too high can compromise workout intensity, leaving runners tired and underperforming.
- Time commitment: Physiological adaptations take at least 3–4 weeks at altitude, which isn’t feasible for most recreational runners.
- Logistics and cost: Living in a mountain town or flying to a training camp is simply not realistic for many athletes.
Alternatives to Altitude Training
You don’t need to move to the mountains to enjoy similar adaptations. Here are proven alternatives that work for runners at all levels:
1. Hypoxic Training Masks and Altitude Rooms
Specialised altitude chambers and sleeping tents simulate lower oxygen availability. While not identical to the real thing, they can stimulate red blood cell production. Masks, on the other hand, don’t reduce oxygen but do strengthen respiratory muscles, which can still benefit running efficiency.
2. Heat Training
Running in hot and humid environments also places stress on the cardiovascular system. Training in the heat increases plasma volume, improving thermoregulation and oxygen delivery – adaptations similar to those seen at altitude. Many elite marathoners now use heat training blocks to prepare for both hot races and sea-level performance.
3. Strength and Plyometric Training
Altitude boosts efficiency by improving oxygen delivery, but another path to better running economy is mechanical. Strength training, hill sprints, and plyometric drills improve muscle recruitment, resilience, and stride efficiency – often overlooked, but just as impactful.
4. Interval Training (HIIT & VO₂ Max Workouts)
High-intensity intervals push the body to use oxygen more efficiently, essentially training your system to function as if you had more red blood cells. Structured VO₂ max sessions can replicate some of the performance gains of altitude training without leaving home.
5. Consistency and Recovery
Perhaps the biggest “altitude hack” is simply sticking to a well-structured training plan. Incremental mileage growth, disciplined recovery, and good nutrition often outperform short-term gimmicks. Remember, even the Kenyans’ advantage comes not only from altitude, but from years of consistent, structured training.
Final Thoughts
Altitude training can provide a real advantage, especially for elite athletes preparing for major races. But it’s not a silver bullet, and for many runners it’s impractical or unnecessary. Fortunately, there are powerful alternatives – from heat training to structured VO₂ max work – that deliver similar benefits without the mountain lifestyle.
If you’re serious about improving your running performance, don’t get lost chasing shortcuts. Structured training, proper recovery, and smart coaching remain the most reliable ways to reach your potential.