Nothing beats a runner’s high
Charlotte Corrigan explores whether altitude training is just for the elites.
In running, whether you’re an amateur or elite, it’s all about those marginal gains. We keep being told it’s not about the win or the time, but who are we kidding? Most runners love shaving a few seconds off their PB, it’s what makes you drag yourself out of bed in the morning. We all need a goal.
So, when we’re told about a new ‘super shoe’, or a cheeky new energy shot or cutting-edge compression socks, we’re all keen to give it a go. But one stone that I’ve left unturned has been altitude training. How does our body benefit from getting high (and by this I mean a legal, mountainous high)?
Many clubs and universities offer their athletes the opportunity to visit America, the Swiss Alps, the French Alps, the French Pyrénées or even some far remote African country (if you’re feeling adventurous). But my tiny, little club has never garnered enough interest. Plus, I’m a bit of a fraud – I’m a track runner inhabiting a club of fell runners. I don’t really know how this happened; the phrase round peg, square hole springs to mind.
It was Mo Farah who motivated me to take action myself… Scrolling through Instagram one day, I was greeted with Mo pounding the track enveloped by majestic hills. The stunning ski resort of Font-Romeu is a runner’s paradise. I was now keen to learn the biology behind the training.
The Science of Altitude Training
So here it is. I’m not claiming to be a scientist; I’m a literature student who loves a bit of armchair science. High altitude means training at an elevation of over 7,000 feet above sea level. The idea is that at this elevation, there is less oxygen in the atmosphere and your run feels much more challenging, causing your muscles to fatigue much quicker. When you return to sea level, it feels a whole lot easier, and your body has adapted. On top of this, altitude training produces more erythropoietin – a hormone that allows red blood cells to carry oxygen to different parts of the body. Producing more EPO improves oxygen delivery, which enables your muscles to recover faster. Apparently, high altitude training can also increase your VO2 max (the amount of oxygen your body can take in during a hard workout). A better VO2 max equates to better endurance. Therefore, the benefits seem to be there. Three weeks was suggested to achieve a 1 – 2 per cent improvement; however, I just decided to try two, budget being a consideration!
The World’s Your Oyster!
Where to go? France, Switzerland, Italy, America? I landed on France – I wanted to check out Mo’s stomping ground and perhaps even meet the legend himself. Located in the Pyrénées Catalanes natural park, I discovered the beautiful track in Font-Romeu. The track was built in 1967 to help French athletes prepare for the 1967 Olympic Games in Mexico. But the location seemed a no-brainer for me because located nearby is the Paula Radcliffe trail – inaugurated by Paula herself on 18th October 2008. The trail is a 1.8 kilometre loop that allows you to run reps at a higher altitude. Additionally, the town has a great array of coffee shops, restaurants, and a small supermarket. Further afield is Lake Matemale, a beautiful lake where open water swimming and water sports take place. But the route around it is another great location for long runs or tempo runs.
Decision made: book an apartment in Font-Romeu.
The Experience
Insanely, I drove to Font-Romeu! But to be honest, I enjoyed the road trip. That said, I think I’ll fly next time. But you would need to rent a car.
The apartment had stunning views of the hills and valleys and was not far from the town centre. Adorned with running shops, tacky gift shops and patisseries, the town itself is quaint.
Hitting the hills was fun and I allowed my body a couple of days to adjust to the altitude. Whilst it was challenging, focusing on the stunning views distracted me from the challenge of the hills. Eventually, I got on the track, €6 per time. The facility is impressive, with a tarmac track overlooking the running track – so many places to warm up and do drills. One thing I would say, however, is that I felt dwarfed by the giants around me. Elliot Giles, GB 800 athlete, a Belgian Olympic steeplechaser and other notable Europeans were training alongside me. It was hard not to feel intimidated. But the highlight, just before the end of my training holiday, was meeting my hero – Eilish McColgan. They say you should never meet your heroes, but she was delightful and told me the importance of extra recovery when you’re training at altitude.
Beyond the track, cross-training was quite fun too. Open water swimming in Lake Matemale was actually enjoyable, and I really appreciated the benefits. Also, in the town are multiple shops where you can hire road bikes, and there are some great routes to cycle – plus the French seemed way more courteous and considerate to cyclists!
And the trails are heavenly – you can literally run for miles and get lost – which I did!
Was it worth it?
Like I mentioned at the start, the gains are minimal – 1 or 2 per cent! But that said, I think the psychological benefits need to be considered. I was feeling jaded before I went to France, but I felt empowered on returning home, not just stronger physically, but mentally too. Seeing athletes like Eilish and Elliot training, motivated and inspired me. Sometimes running is more about the mind than the body!
Will I return? Without a doubt, the hills captured my heart. But before I return to Font-Romeu, I’ve decided to go to Kenya. The search for Kipchoge begins….
Watch this space and I’ll let you know how it goes….
