What is it like to run on a plateau at an altitude of more than 3,000 meters?

When you go to the plateau of 3,000 meters for the first time, it is best not to run, it is easy to reverse (young people don't know). I was 44 years old and ran more than 10 or 20 meters above sea level last year at an altitude of 3,100 meters in the Sangke grassland in Gannan. Eat rhodiola all the way to Qinghai intermittently (but after the pass at an altitude of 3800 meters, it's fine), and it lasts for more than ten days on the plateau.

During the Spring Festival this year, I ran five days in Lhasa Shigatse Gyantse, with a pace of 600 or so, a minimum of 5k, and a maximum of 9k, of which Gyantse is 4000+ meters above sea level.

At first, I can still run more and more, I feel that my lungs are going to explode, I feel dizzy, and I don't want to run anymore.

Lack of oxygen, but exercise cardiopulmonary function, dizziness, the world is not mine.

If this is true, I believe it is the most rewarding thing in life, and I find it quite challenging.

Running at an altitude of more than 3,000 meters, I can only say that poverty limits my imagination.

Out of breath and daring to run on the plateau? Scary, no altitude sickness is good.

I will faint from lack of oxygen, maybe I will die, and severe altitude sickness will make it difficult for me to walk, let alone run.

What's this, my home Qinghai's. 3500 above sea level. Running every day. Exercise.

Hypoxia, severe hypoxia, will feel like you are going to die, run out of strength.

The body limits my imagination. It's unlikely I'm going to run on a plateau at 3000.

I'm going to faint, and no one has figured out how I died.

I must be super tired, my lung capacity is very poor, I definitely can't stand it, it's almost killing me.

When we run at an altitude of more than 1,500 meters, we tend to feel dizzy, and we will experience sleep difficulties, loss of appetite, nausea, fatigue, irritability, etc., which are all symptoms of altitude sickness. If the altitude exceeds 2,700 meters, the probability of symptoms of high-altitude illness will reach 60%, and if the altitude exceeds 4,300 meters, the symptoms of high-altitude illness will increase to more than 80%.

At high altitudes, the first thing you need to learn is to breathe faster and deeper, because oxygen is thin and your body needs more oxygen. Don't worry about the sound in your breath, it will make our breathing deeper. At high altitudes, the body will naturally be in a state of dehydration and will need to be hydrated.

But on the other hand, if you drink too much water, you are prone to hyponatremia.

Precautions and key points for running:

On the day of the race, we flew to the high-altitude race site. If you get off the plane and start the race directly, then the AMS symptoms will appear 100% in you. For example, if we're going to Lhasa for a marathon, the best way to do that is to drive from Chengdu and gradually increase the altitude over two days.

Generally speaking, at high altitudes, one litre of water per day is required more than in plain areas. There are two ways to make yourself more precise about whether you are dehydrated, the first is to weigh yourself and maintain balance; The second is to observe your own urine, clear urine means that there is no problem with the body, if it is too cloudy, it means that there is a lack of water.

The above content reference: Encyclopedia - Altitude.

Running at an altitude of 1000 meters to 20 meters above sea level will definitely be tiring, but it will not have much effect. Basically, it doesn't matter, it's just how much oxygen is in the air at an altitude of 1000 meters, less than 90% of the sea level, theoretically, the performance may drop by 10% At high altitudes, the oxygen content is less than that of the plains, so it is difficult to breathe when running, and running at an altitude of 1000 meters is slower than the speed of the plains! After all, less than 3,000 meters or more, it cannot be regarded as a plateau, although the oxygen concentration has decreased, but the individual's oxygen saturation is basically the same, so there is basically no difference between 1,000 meters and plain running.

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Hello, dear, very happy for your question, will you be tired of running at an altitude of 1000 meters to 20 at an altitude of 20, help you find out that you will be tired, because the higher the altitude, the thinner the air, the more difficult it is to breathe, and people will feel very tired like a weight on the plateau. Athletes must increase their self-supply when there is less oxygen on the plateau, and the red blood cells in the human body are used to transport oxygen, so the red blood cells in the athlete's body will increase on their own, and then they can provide themselves with sufficient oxygen during the competition. In the process of exercise, if the oxygen breathed is sufficient, the body undergoes aerobic metabolism, and the energy produced is used for the body to exercise.

Hope mine can help you. Wishing you good health and a happy mood!

Is it tiring to run from 1000 meters above sea level to 20 meters above sea level.

Hello, dear, very happy for your question, will you be tired of running at an altitude of 1000 meters to 20 at an altitude of 20, help you find out that you will be tired, because the higher the altitude, the thinner the air, the more difficult it is to breathe, and people will feel very tired like a weight on the plateau. Athletes must increase their self-supply when there is less oxygen on the plateau, and the red blood cells in the human body are used to transport oxygen, so the red blood cells in the athlete's body will increase on their own, and then they can provide themselves with sufficient oxygen during the competition. In the process of exercise, if the oxygen breathed is sufficient, the body undergoes aerobic metabolism, and the energy produced is used for the body to exercise.

Hope mine can help you. Wishing you good health and a happy mood!

Under the condition of hypoxia, the body is also carrying out anaerobic metabolism while carrying out aerobic metabolism, and the end product of metabolism is lactic acid, which accumulates in large quantities in the body and has a certain inhibitory effect on muscle contraction. The plateau is high, the air is thin, and the athletes' blood oxygen delivery capacity is poor; Training at altitude is to take advantage of low air pressure to improve the blood oxygen delivery capacity. When an athlete returns to the plains, they feel relaxed and their performance improves dramatically.

It can increase the lung capacity of athletes. This is because there is a shortage of provisions when there is a limit to long-distance running. The heart rate is too fast, which affects the durability of athletes' physical fitness, and the high cause of oxygen is thinner than that of the plain, and the air pressure is high, which helps athletes in endurance events to break through the physical limit and increase cardiopulmonary work.