Altitude Training: Running Kathmandu

Mt. Everest peak as I viewed it from a Beech 1900D aircraft.

Ever heard of the ‘live high-train high’, ‘live high-train low’, or ‘live low-train low’ strategies to improve running performance?

If yes, then chances are you are familiar with altitude training that is popular among elite athletes and extreme sports aficionados. Generally, the concept refers to sports training conducted at medium (1300 to 2500m) to high (over 3000m) elevations in order to enhance athletic performance in competitions at low (l200m and below) altitudes. Places with drastic changes in elevation within relatively short distances make altitude training both feasible and economical. For those who can afford, hypobaric chambers and altitude sleeping tents have also been invented to mimic high altitude conditions at low elevations.

The Kathmandu Valley: In the grand scheme of things,

our deeds are inconsequential.

The primary benefit of altitude training stems from the erythropoietin or EPO-induced increase in the number of red blood cells that the body produces to compensate for the reduced oxygen in the air at medium to high elevations. When the athlete returns to a low altitude setting, these extra cells continue to pump oxygen to the muscle cells thus resulting in better performance. With the red blood cell’s lifespan of 90 to 120 days, enhanced performance can last up to eight weeks.

10K Kathmandu route: Royal Palace to the Army Pavilion.

There is some debate as to what altitude is best for training runners. One school of thought suggests 2100-2500m for easy and long runs and, since the thin air under these conditions makes it difficult to run intensely, 1200m for speed work. Another school of thought simply suggests a training elevation of 1200-1600m for runners of all ages, levels of experience, and distance specializations.

The dirt track oval: while the spirit and body commune,
the mountains watch.

I just returned from the exotic city of Kathmandu, capital of Nepal, which lies on the ancient India-Tibet-China-Mongolia trade route that crosses the Himalayan mountain range. With an altitude of 1373m or 4504 ft, Kathmandu qualifies as a training base for runners into altitude training. Also, as the city is situated at the bottom of the cup-like Kathmandu Valley, there are also opportunities to run at higher elevations, simply by travelling a few kilometres.

Third week of a 5-week reverse taper training for

back to back marathons.

Training for back-to-back marathons, I had the opportunity to execute the third week of a 5-week reverse taper at this medium elevation. I soon found out, however, that there are not too many uncongested running routes in Kathmandu itself. The most practical involved running the sidewalk pavements circling the Royal Palace Museum and the busy streets leading to the Army Pavilion, where an 800m dirt track oval is popular as a congregation point for morning yoga and varied exercise routines. Running this route for 4 days, I noticed, however, that I got tired easily. Dehydration also occurred faster. All effects of the higher altitude, not to mention some difficulty experienced in sleeping.

Base camp: Hotel de l'Annapurna, downtown Kathmandu. 

But if one is really interested to experience the thrill of high altitude endurance running, there is only one place to go - northeast of Kathmandu for the Everest Marathon. Billed as highest 42km race in the world, the event is held May 29 of each year to commemorate the pioneering ascent to the Everest summit of Tenzing Norgay Sherpa and Sir Edmund Hillary on May 29, 1953. The marathon begins at 5356m above sea level and crisscrosses some of the most majestic and panoramic landscapes one could ever hope to see in a lifetime. With shades of Shangri-La and Nirvana dotting the undulating running route, this marathon should easily be a must-add to every runner’s shortest of wish lists!

Definitely something to aim high, live-high, and run high for! Namaste!