**Taos Treadmills: Altitude Lies About Joint Hydration?**
By Franklin Everett ShawEver felt like your knees were screaming at you halfway through a treadmill workout, especially when visiting places like Santa Fe or Breckenridge? It’s not just you. The combination of indoor exercise and high altitude can wreak havoc on your joints. Let’s dive into why, and more importantly, what you can do about it.
The problem isn’t just the treadmill itself. It’s the altitude, the dry air, and how they interact with your body during exercise.
Here’s the breakdown:
Altitude and Dehydration: At higher altitudes, the air is thinner and drier. This leads to increased respiration, meaning you lose more water through breathing. This is compounded by the fact that your body also works harder at altitude, increasing your metabolic rate and fluid loss.
Treadmills and Impact: Treadmills, while convenient, can still put a significant amount of impact on your joints, especially your knees and ankles. This impact is exacerbated when your joints are already dehydrated.
The Perfect Storm: Combine the dehydration from altitude with the repetitive impact of a treadmill, and you’ve created a perfect storm for joint pain and potential injury.
So, what can you do to mitigate these effects, especially when using a Taos Treadmill in a high-altitude environment like Colorado Springs?
Hydration is Key (and it’s more than just water):
Pre-Workout Hydration: Don’t wait until you’re thirsty. Start hydrating at least two hours before your workout. Aim for 16-20 ounces of water. Add electrolytes. Plain water is good, but electrolytes help your body retain that water. Consider a product like Nuun or LMNT. Avoid sugary sports drinks, which can actually dehydrate you further.
During-Workout Hydration: Sip water consistently throughout your workout. A good rule of thumb is 4-8 ounces every 15-20 minutes. Again, consider adding electrolytes.
Post-Workout Hydration: Replenish what you’ve lost. Weigh yourself before and after your workout. For every pound lost, drink 20-24 ounces of fluid. Continue to prioritize electrolytes.
Beyond Water: Think about foods with high water content. Watermelon, cucumbers, and celery are all great options.
Adjusting Your Treadmill Workout:
Incline Matters: While incline can increase the intensity of your workout, it also increases the stress on your joints. Reduce the incline, especially if you’re feeling any joint pain. Consider walking on a flat surface or even a slight decline (if your treadmill allows) to reduce impact.
Shorten Your Stride: Overstriding (taking too long of a step) increases the impact on your knees. Focus on taking shorter, quicker steps. This will feel different at first, but it will significantly reduce the stress on your joints.
Cadence is King: Increase your cadence (steps per minute). A higher cadence naturally leads to a shorter stride and reduced impact. Aim for 160-180 steps per minute. Use a metronome app to help you find your rhythm.
Warm-Up and Cool-Down: Don’t skip these! A proper warm-up prepares your joints for the impact of the workout, while a cool-down helps them recover. Include dynamic stretches like leg swings and arm circles in your warm-up, and static stretches like hamstring stretches and calf stretches in your cool-down.
Listen to Your Body: This is the most important advice. If you’re feeling pain, stop. Don’t push through it. Pain is your body’s way of telling you something is wrong.
Specific Challenges and Pitfalls:
Ignoring Early Warning Signs: Many people ignore the initial twinges of joint pain, hoping they will go away. This is a mistake. Address the pain early on before it becomes a bigger problem.
Over-Reliance on Painkillers: Painkillers can mask the pain, allowing you to continue exercising, but they don’t address the underlying issue. They can also have negative side effects. Use them sparingly and focus on addressing the root cause of the pain.
Not Adjusting for Altitude: Many people don’t realize how much altitude affects their hydration needs and exercise tolerance. Be mindful of the altitude and adjust your workout accordingly.
Incorrect Treadmill Form: Poor posture and improper foot strike can exacerbate joint pain. Focus on maintaining good posture and landing mid-foot.
Real-World Scenario: Training for the Bolder Boulder 10k in Boulder, Colorado:
Let’s say you’re training for the Bolder Boulder 10k, a race known for its altitude and challenging course. You’re using a Taos Treadmill to train indoors.
Here’s how you can apply these principles:
Hydration Plan: Start hydrating two days before your long treadmill runs. Drink at least a gallon of water per day, supplemented with electrolytes.
Treadmill Adjustments: Reduce the incline to simulate the rolling hills of the Bolder Boulder course, but avoid excessive inclines that could strain your knees. Focus on maintaining a high cadence and short stride.
Altitude Simulation (if possible): Some treadmills have altitude simulation features. Use these to gradually acclimate your body to the altitude.
Listen to Your Body: If you experience any joint pain, stop and rest. Don’t push through it. Consider consulting with a physical therapist or running coach for personalized advice.
Actionable Insights:
Track Your Hydration: Use a water bottle with markings to track your fluid intake throughout the day.
Monitor Your Heart Rate: Use a heart rate monitor to ensure you’re not overexerting yourself, especially at altitude.
Experiment with Different Electrolyte Products: Find one that works best for you and your body.
Get a Professional Assessment: If you’re experiencing persistent joint pain, consult with a physical therapist or sports medicine doctor.
By understanding the impact of altitude and treadmill use on joint hydration, and by implementing these strategies, you can enjoy your workouts without the pain. Remember, consistency and listening to your body are key to long-term success. Don’t let the altitude or the treadmill hold you back from achieving your fitness goals.