How Hard is High Altitude Training Running? Coach Sage Canaday Run Tips and Analysis

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Higher Running Coach and Hoka Athlete Sage Canaday gives any surface any distance runners from 5k to the ultramarathon and marathon training tips and advice from running form and technique to long run workouts, speed training, running vo2max workouts and lactate threshold intensity as well as long runs and diet and nutrition advice. A pro trail mountain runner athlete for over a decade, Sage is a plant based marketing content creator for his sponsors and other brands with regular VLogs, training talks and tutorials. Check out training plans at Higher Runing and get free coaching resources!
#runningcoach #runningchannel #higherrunning #sagerunning #runningtechnique #runningtips #runningform #marathontraining #ultramarathon #ultrarunning #trailrunning

[@heathermcgee8657]

Great talk! Can you do one focused on runners over 50? Specifically training tips to stay fit as you get older and slower 😊

[@Vo2maxProductions]

I've got one on that topic here: kzbin.info/www/bejne/aHqapHdoadhgqpI

[@raynal5275]

Thanks so much for this! We moved from sea level just over a year ago to 8100ft in SW Colorado. EVERYTHING is high altitude here, with most trails getting up well above 10,000 and crazy amounts of gain/mi. My pace took a huge hit and I felt like I really struggled getting back to "running normal". Even "flat" runs were hard here. I've scoured the Internet for "what's normal" and does this ever get better... Your talk was validation of all of my experiences and such a relief. It's been a real learning process requiring much readapting. HR training (which I had to recalibrate too) has helped tremendously with not overtraining and has helped with the huffy breathing (when I'm not power hiking a 600-900 ft/mi climb...).

[@ianlee7786]

So many wonderful videos from the Running Channel but this is my new personal favorite. Thank you so much for sharing. I did my first marathon and so many of the thoughts you mentioned (imposter syndrome, I don’t belong here, someone else deserves this spot) I had as well. Congratulations! Thank you again for shearing.

[@SeeChadRun]

I remember traveling from Colorado to Hawaii. While in Hawaii (at sea level) my running paces were 30 seconds faster at the same HR/breathing effort. It was quite amazing to feel and experience. Great info Sage!

[@jeffreythomas815]

Fantastic talk Sage!👍

[@today-nl]

Great video as always!

[@aliciaerickson9862]

Hello from Ecuador!

[@DrProfX]

Thank you, Sage! It’d be great to have a TT on marathon training for people in their late 40s and 50s!😎

[@buffaloj0e]

Interesting stuff, we don’t really do altitude in Australia with very few town above 3500ft. However up here in the tropical north we do have plenty of heat, would love to hear more about the benefits of hot weather training and acclimatisation.

[@Vo2maxProductions]

Great topic! I've done a few over the years on training in the heat/humidity and those considerations. I probably could expand a bit on now we like to say "heat/humidity training is like the 'poor man's' altutde training" [not my saying!], but there are some interesting parallels between how humidity especially slows you down and causes adaptations much like high altitude does.... kzbin.info/www/bejne/l4LNeYd5bqZ1obs

[@jobanski]

I visited Colorado back in September and yeah I could feel the extra struggle going up the slightest hill climb.

[@Vo2maxProductions]

for sure, even "little hills" you start to notice more!

[@trinichinee6426]

Very informative video bro Do u do anything to assist with the breaking down of scar tissue inside the muscles... Besides foam rolling ?

[@UltraKoryy]

Thanks Sage! I don't know if its been covered but id like to know your thoughts on training at or around sea level / low altitude and how we can prepare for higher altitude races.

[@eric-running-to-chamonix]

Interesting listening to your experience with this. I live in Vermont and am planning to run Speedboat 50k next year. I don't mind if I'm slower, but I really don't want to hate the experience. I would invest the time/money in a tent/mask, but I can't find any useful experience reports on them. I can go out to Snowbird about a week early thanks to my work flexibility, but I get conflicting (and largely anecdotal) info on whether that's better or worse.

[@oongieboongie]

Grew up in Boulder but moved here when I was 4 from Austin, my friend who was born in Louisville but raised in Seattle struggles less with altitude sickness a lot less even though my DNA test says I should handle altitude better. 😭

[@jeroen1989]

Living in the netherlands I think of sealevel as living at altitude... 😂

[@Simco_]

6:41 what a lucky shot

[@gilliesuarez]

Coming from sea level, I didn't find Boulder, ft Collins in that 5200 foot area to be that big of a difference. It's noticable after a few days, but running was definitely doable. I found the biggest change was around tree line ~11k ft running up hill for me at that point became pretty difficult.

[@andershekkli6587]

Very interesting. I am a runner in college, and I am transferring to a school in Colorado next year. It will be very interesting to see how I will handle the altitude. Not looking forward to the negatives about it tho!

[@Vo2maxProductions]

great to hear! I would say overall it is a net positive! Certainly makes you tough, builds strength and "going down to sea level" does feel better generally!

[@FinnyFinnFinn96]

Hi Sage! Late to the party here but I moved up to 8000ft in the first week of December. Boston is in just over 13 weeks away. I have done about 5 weeks of base building to 45-50 mpw, and then am jumping into a 12 week marathon block shortly. Here's my question. How do I break up LT tempos and marathon pace long runs to get through them safely, and how much rest should you take between sessions. For example, I split up a 20 minute LT session into 2x10 minute sessions with a 3 minute walking recovery. Am I on the right track. What would you recommend for 15 miles with 8MP?

[@WayneWBishop]

Nice work! I’m an age grouper that trains at sea level, but would like to occasionally do trail or road races in Colorado. How do I know I’m fit enough to do races at altitude when I don’t train in that environment?

[@UltraKoryy]

me too! :)

[@Deadbuck73]

5000’ of elevation? I just did my annual climb up a 3100’ mountain in NH and I feel it! I live at about 60’ above sea level so it’s a step up literally. I wish I was closer to it so I could go more often.

[@Vo2maxProductions]

people from sea level will start to feel 3000'+ for sure!

[@jazz3695]

👌