Will the altitude in Salt Lake City affect my ability to exercise?

October 9, 2015 7:09 AM

I'm going to SLC for a work trip in a couple weeks. It's just a few days, but I'd like to be able to run (jog) while I'm there. But I'm a flatlander. Will the higher elevation adversely affect me?

I currently run 3, sometimes 4 days a week. It's only 3.5 miles at a time and a leisurely barely sub-10 min/mile pace. (I also ride my bike to work ~4.5 miles each way 4 days a week, if that matters.)

I've really started to enjoy my runs. I like the way the exercise and the solitude clears my head, and I can imagine it will be a wonderful respite during this busy trip. Plus, I'll be running my 2nd ever 5k in early November so I want to keep up with my training.

But I live in Chicago (elevation: ~600 feet) currently, and I'm curious/worried about how different it will be running in Salt Lake City (elevation: ~4,300 feet). I probably won't get a lot of time to myself during this trip, so it's important I don't run 2 miles from the hotel and then find myself having to walk back, because that could make me late for whatever my next obligation is.

Any fellow flatlanders who have run or exercised at higher elevation: what was it like? Is this not a big deal, or should I plan on shorter loops so I can bail easily? Thanks!

posted by misskaz to Health & Fitness (14 answers total)

Best answer: You will probably notice. I had trouble running in Bozeman, Montana (~5000 feet) a few years ago while I was training for a half-marathon. The good news is that if it's going to be a problem you'll notice pretty much immediately - it's not like you'll happily run two miles and then the altitude will kick in. When I'm at my in-laws house at 8000+ feet in Colorado I notice it just walking up a flight of stairs. Since you don't know for sure, though, I would just plan on doing out and back rather than a loop, and when half your time is up you can turn around and head back.
posted by something something at 7:19 AM on October 9, 2015 [1 favorite]

Best answer: Yeah, you will likely notice. IME from hiking at high altitudes, fitness level has nothing to do with it, except that really fit people often experience worse symptoms because they don't pace themselves. So take it easy on your first run and see how you feel. Also, you are likely to need more water than you do at home, so watch out for that.
posted by lunasol at 7:30 AM on October 9, 2015 [1 favorite]

Best answer: You'll notice it the moment you arrive. The effect will be different for people, but it will be non-zero. Take it easy, drink more water, plan on shorter loops.

Good news: If you stay long enough, your first run or two when you return might will be easier for you.
posted by Cool Papa Bell at 7:45 AM on October 9, 2015 [1 favorite]

Use the hotel (I presume) treadmill rather than going out for a jog. It's boring, but if you have a problem, it will be a lot easier to find help than if you're out in the city, even if it's just a couple of blocks away.
posted by Etrigan at 7:50 AM on October 9, 2015 [1 favorite]

Best answer: The air is definitely thinner at 4,300 feet than it is at 600 feet, and you'll probably feel something (maybe a light headache, at most?), but 4,300 feet is still well below altitude sickness altitude. My family has a cabin up in the Sierras at about 5,000 feet that I visit, from sea level, from time to time. I usually manage a few 3-3.5 mile jogs, at about your pace, in between all the maintenance and chores and stuff* and don't really notice too much besides a little extra windedness.

Or consider that professional athletes who train at 600 feet or lower regularly travel to Denver to compete, often besting the home team.

Still, yeah. Shorter loops sounds like a good plan, regardless. You don't want to get lost in the SLC.

--------------------------
*A cabin is a hole in the mountain you pour money into.
posted by notyou at 8:09 AM on October 9, 2015 [1 favorite]

Best answer: You'll be out of breath earlier than usual, so take that into account when you go out. Plan on shorter jogs and give yourself extra time.
posted by the_wintry_mizzenmast at 8:23 AM on October 9, 2015

Best answer: Coming from SLC to Chicago I felt like Superman in the lower elevation air. Especially when I was out drinking. You'll notice it, but, it'll be good for you and you'll feel stronger when you get back to Chicago. Here are some good spots to jog in downtown SLC that shouldn't be too strenuous: Liberty Park, Memory Grove and City Creek Canyon, Sugarhouse Park, and The Jordan River Parkway. Enjoy your visit.
posted by trbrts at 9:55 AM on October 9, 2015

Best answer: Yes, you will lose your breath earlier and find it harder to get back while you're running. I wouldn't worry about getting altitude sickness - as notyou pointed out, you're not high up enough for that to be a concern yet.

Do make sure that you're very well hydrated before and during your run! It's a semi-arid environment and you will get dehydrated very easily.

Other than that, don't worry about it much. You'll be fine.
posted by hootenatty at 10:31 AM on October 9, 2015

Best answer: Run by perceived exertion, not by pace/speed. If you do that, you should be fine. The effects of altitude on athletic performance are highly variable, but unless you're aiming for a race performance, just take it easy.
posted by brianogilvie at 10:43 AM on October 9, 2015

I've done what you are proposing.

The effect of the altitude change It might be noticeable, but take it easy and run within your limits and you'll be fine.
posted by mygoditsbob at 1:16 PM on October 10, 2015

Runner in Houston here. I've done this. Everyone is dfferent but in my experience it's not too noticeable. You know how some runs are good runs and some runs are bad runs? This will probably just feel more like a bad run, one where you're a bit more sluggish. Being from Houston, I always find that whatever struggle I have running at altitude is counter-balanced by not having to run in 90-degree weather and 80% humidity.
posted by Brittanie at 7:01 PM on October 10, 2015

I went from warmish Bay Area to snowy Denver on a work trip. I certainly did feel the difference in effort but took it a bit slower -- "by perceived exertion" as brianogilvie notes -- and was fine. (Although I did take a wrong turn on my long run and ended up doing 24 miles instead of 18; oops.)

If you're worried about running out of steam and stranding yourself: maybe do run/walk intervals on your first time out, to force yourself to take it a little more easy?

I can imagine it will be a wonderful respite during this busy trip.

Running in new places is my favorite thing about work travel. (Also, a run after landing is great for blowing out travel and/or jetlag cobwebs.)
posted by We had a deal, Kyle at 5:07 PM on October 11, 2015

Response by poster: Bummertown resolution to this question, for those interested:

Three days before my trip I severely injured my knee bouncing on a jumping pillow at an apple picking farm. Not only did I not get to test my conditioning at SLC altitude, I have an MRI scheduled for Monday to see if I have a torn ACL or PCL. I'm so sad and miss running and cycling so bad already. I did make the trip but hobbled around with a big brace on my knee the whole time.

Thanks everyone for your responses, though!
posted by misskaz at 6:58 AM on October 30, 2015

Ouch! Sorry to hear that. I pinched a nerve in my ankle last weekend and am off running until it's fully healed, but at least I can row and cycle.

Best wishes for a swift and full recovery!
posted by brianogilvie at 10:46 AM on November 1, 2015