Park City Runs: Altitude Lies About Summer Heart?
By Franklin Everett ShawForget the treadmill. Forget the track. If you’re planning a summer running trip to Park City, Utah, you’re about to enter a whole new world of cardiovascular challenge. It’s not just the stunning scenery that will take your breath away; it’s the altitude.
Park City sits at a lung-busting 7,000 feet (2,100 meters) above sea level, with trails climbing much higher. This isn’t your sea-level jog around the block. Your heart is about to work overtime, and if you’re not prepared, you’re setting yourself up for a miserable, potentially dangerous experience.
The thin air means less oxygen available for your muscles. Your body responds by increasing your heart rate to compensate. Expect your heart rate to be significantly higher at the same pace you’d normally run at sea level. This isn’t a sign of weakness; it’s a physiological response. Ignoring it, however, is a sign of foolishness.
So, how do you conquer Park City’s altitude and still enjoy your runs? Acclimatization is key, and it’s not a weekend process. Plan to arrive at least a week before any serious training or races. This allows your body to gradually adjust to the lower oxygen levels.
Here’s a step-by-step guide to acclimatizing safely:
Hydrate, Hydrate, Hydrate: The air in Park City is dry, exacerbating the effects of altitude. Drink significantly more water than you normally would. Aim for a gallon a day, and consider adding electrolytes to help your body absorb the fluids. Dehydration thickens your blood, making it harder for your heart to pump oxygen.
Take it Easy: Your first few days should be spent on light activities. Gentle walks, easy hikes, and short, slow runs are ideal. Avoid pushing yourself too hard, even if you feel good. Your body is working hard internally, even if you don’t feel it.
Monitor Your Heart Rate: Invest in a heart rate monitor and learn your maximum heart rate. During your initial runs, keep your heart rate in Zone 2 (60-70% of your maximum). This will feel very slow, but it’s crucial for acclimatization. Don’t chase paces; chase heart rate zones.
Iron Supplementation (Consideration): Low iron levels can worsen the effects of altitude. Consult with your doctor about whether iron supplementation is appropriate for you. This is especially important for female runners.
Sleep High, Train Low (If Possible): If you have the option, sleep at a higher altitude than you train. This maximizes your body’s adaptation to the lower oxygen levels. In Park City, this might mean staying in a higher elevation neighborhood and running on trails closer to town.
Avoid Alcohol and Caffeine: These substances can dehydrate you and interfere with your sleep, both of which hinder acclimatization. Limit your intake, especially during the first few days.
Recognize Altitude Sickness: Altitude sickness can range from mild to severe. Symptoms include headache, nausea, fatigue, dizziness, and shortness of breath. If you experience any of these symptoms, stop exercising immediately and descend to a lower altitude. If symptoms persist or worsen, seek medical attention. Park City Hospital is well-equipped to handle altitude-related issues.
Electrolyte Balance is Critical: Altitude increases fluid loss, leading to electrolyte imbalances. Sodium, potassium, and magnesium are crucial for muscle function and hydration. Consume electrolyte-rich foods or drinks, especially during and after runs. Consider packing electrolyte tablets or powders in your running pack.
Adjust Your Training Plan: Don’t expect to maintain your sea-level training paces in Park City. Reduce your mileage and intensity significantly. Focus on building a solid aerobic base rather than pushing for personal bests. Consider incorporating more hill work, but do so gradually.
Local Resources: Park City has several oxygen bars that offer supplemental oxygen to help alleviate altitude symptoms. While not a substitute for acclimatization, they can provide temporary relief. Additionally, many local pharmacies carry altitude sickness remedies.
A common mistake is pushing too hard, too soon. Runners often arrive in Park City, eager to hit the trails, and immediately try to run at their normal pace. This leads to exhaustion, injury, and potentially altitude sickness. Be patient and listen to your body.
Another pitfall is underestimating the importance of hydration and electrolytes. The dry air and increased sweating can quickly lead to dehydration, which exacerbates the effects of altitude. Carry plenty of water and electrolytes on your runs, and replenish them regularly.
Finally, don’t ignore the warning signs of altitude sickness. Many runners try to “tough it out,” but this can be dangerous. If you experience any symptoms, stop exercising and descend to a lower altitude.
Let’s consider a real-world scenario. Imagine you’re a marathon runner from Chicago (elevation: 597 feet) preparing for a trail race in Park City. You arrive three days before the race and immediately try to run a 10-mile tempo run at your normal pace. You quickly become exhausted, develop a headache, and feel nauseous. You’ve just made all the common mistakes.
Instead, you should arrive at least a week before the race. Spend the first few days on light activities, such as walking and easy hiking. Gradually increase your mileage and intensity, monitoring your heart rate closely. Focus on hydration and electrolyte balance. If you experience any symptoms of altitude sickness, stop exercising and descend to a lower altitude.
Running in Park City can be an incredible experience. The stunning scenery, challenging trails, and crisp mountain air are a runner’s paradise. But it’s crucial to respect the altitude and take the necessary precautions to acclimatize safely. By following these tips, you can conquer Park City’s altitude and enjoy your runs to the fullest. Remember, patience and preparation are your best allies in the mountains.