08 May '16, 12pm

The benefits of altitude training for non-pro runners:

Training at altitude--that is, between 6,000 and 10,000 feet above sea level--is like legal doping, thanks to its ability to boost oxygen-carrying red blood cells. That's why Nick Symmonds headed to the mountains of Mexico this past winter, Desi Davila Linden went to the Kenyan highlands, and other pro runners gathered in mountain towns like Flagstaff and Boulder for weeks or months at a time. Most coaches recommend spending at least two weeks at altitude, but it's not an all-or-nothing proposition: Even if you've got only a week to spare, training in the mountains can trigger physical and mental benefits that will last for several weeks after you return to sea level. The adaptations start almost immediately. Levels of EPO, a hormone that stimulates the production of red blood cells, spike to a maximum within 24 to 48 hours of arriving at altitude. Studies with elite athle...

Full article: http://www.runnersworld.com/mountain-training/the-benefit...

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