Choosing the Right Pants for Running: A Complete Guide

Trekking at high altitudes offers breathtaking views and unforgettable experiences, but it also comes with unique challenges that can jeopardize your health if not prepared for properly. As you ascend above 8000 feet (2500 meters), the air becomes thinner, which can lead to altitude sickness if not managed carefully. Here’s how you can prepare for a high-altitude trek and reduce the risk of altitude sickness.

Understanding Altitude Sickness

Altitude sickness, also known as acute mountain sickness (AMS), is the result of reduced oxygen levels at higher elevations. There are three primary stages of altitude sickness: acute mountain sickness, high-altitude pulmonary edema (HAPE), and high-altitude cerebral edema (HACE). While AMS is the mildest form, it can progress into the more severe conditions of HAPE or HACE, both of which can be life-threatening.

Acute Mountain Sickness (AMS)
This is the most common form of altitude sickness, and it’s typically characterized by symptoms such as headaches, dizziness, nausea, and breathlessness. If left untreated, AMS can worsen, leading to more severe symptoms like loss of coordination or confusion. If you experience these signs, it’s crucial to stop your ascent and either stay at your current altitude or descend to a lower one.

High-Altitude Pulmonary Edema (HAPE)
HAPE occurs when fluid builds up in the lungs, impairing oxygen exchange and leading to difficulty breathing. Symptoms of HAPE include a persistent cough, shortness of breath even at rest, and chest tightness. Immediate descent is essential for recovery.

High-Altitude Cerebral Edema (HACE)
HACE is the most severe form of altitude sickness and involves the swelling of the brain. Symptoms include severe headaches, confusion, irritability, and lack of coordination. Anyone showing signs of HACE needs to descend immediately—preferably by at least 1000 meters.

Who Is at Risk?

Altitude sickness can affect anyone, regardless of age, gender, or physical fitness. However, previous experience with AMS, living at sea level, or having underlying medical conditions can increase your risk. It’s important to remember that you may still experience altitude sickness, even if you’ve trekked before without issues.

Preparing for Your Trek

Consult Your Doctor
Before embarking on a high-altitude trek, it’s important to consult with your healthcare provider. Ensure that you don’t have any pre-existing conditions that might increase your risk, and discuss the use of medications like Diamox (acetazolamide) or dexamethasone, which can help prevent altitude sickness.

Dexamethasone vs Diamox
Dexamethasone is a medication used to treat brain swelling (HACE) but is controversial because it can mask symptoms and reduce immune function if used long-term. Diamox is a safer and more effective option for preventing AMS. Always consult with your doctor before using any medications in the mountains.

Travel Insurance
Ensure that your insurance covers high-altitude trekking, as regular travel insurance may not. This coverage is essential, especially in case of emergencies or evacuations. Trekking insurance may be more expensive, but it could save you a lot in the long run.

Months Before Your Trek

Acclimatization
If you have access to a higher elevation near your home, use it to prepare. Hiking regularly at altitudes of 1500-2000 meters (5000-6500 feet) can help your body adapt. Gradually increase the intensity and elevation of your hikes to build endurance and improve your body’s ability to process oxygen at higher altitudes.

Physical Fitness
Building cardiovascular fitness is essential for high-altitude treks. If you’re not already in shape, start training at least two months before your trip. Interval training is particularly effective for improving your VO2 max (maximum oxygen uptake), which helps your muscles use oxygen more efficiently during physical exertion.

Breathing Exercises
At altitude, you may find yourself breathless after even mild exertion. To prepare, practice deep breathing exercises. Focus on slow, controlled breaths to help you manage shortness of breath when hiking at high elevations.

A Few Days Before Your Trek

Final Acclimatization
If your destination has towns or areas above 10,000 feet, consider spending a few days at that altitude before starting your trek. Locations like La Paz or Namche Bazaar make excellent acclimatization stops. Engage in light day hikes during this period to aid your body’s adjustment to the higher elevations.

Hydration
At higher altitudes, you’ll need to drink significantly more water. The air is dry, and you’ll lose moisture through respiration faster than at sea level. Make sure to hydrate consistently, even if you don’t feel thirsty. Aim for 3-4 liters of water a day.

During Your Trek

Pacing Yourself
It’s vital to take your time and move at a slower pace than usual, especially at higher altitudes. Aim for a relaxed pace that allows for deep, steady breathing. Regular breaks are essential, and you should always listen to your body.

Sleeping Low
To help your body recover, it’s recommended to sleep at a lower altitude than where you hike during the day. If possible, hike higher in the afternoon and return to camp for the night. This strategy can help reduce the chances of altitude sickness.

Acclimatization Stops
Make sure to take rest days during your trek. It’s advised to sleep no more than 300 meters higher than the previous night once you reach elevations above 3500 meters. A day of acclimatization helps your body adapt to the thinner air and reduces the risk of AMS.

Stay Hydrated and Fueled
In addition to drinking plenty of water, keep your energy levels up with high-calorie, easy-to-digest foods. Eating carbohydrates regularly will help maintain your glycogen stores. Avoid alcohol and recreational drugs, as they can impair breathing and dehydration.

Conclusion

Proper preparation is key to having a safe and enjoyable high-altitude trek. By building fitness, acclimatizing, staying hydrated, and pacing yourself, you can minimize the risks associated with altitude sickness. While trekking at high elevations can be challenging, with the right preparation, you’ll be able to enjoy the stunning vistas and sense of accomplishment that come with exploring some of the world’s most breathtaking landscapes.

Trail running presents unique challenges that road running simply can’t match. With uneven terrain, steep inclines, and dramatic elevation changes, you need more than just endurance; you need specific techniques to improve your efficiency and prevent injury. Whether you’re a seasoned runner or just starting out, mastering these skills will make your trail running more enjoyable and effective. Let’s break down the key elements of good trail running form and technique to help you tackle the trails with confidence.

Basics of Good Running Form

While every runner has their own unique style, there are several common traits that indicate good running form. These basic principles are crucial for improving your technique and ensuring that your body functions efficiently.

Proper Posture

Maintaining good posture is fundamental to running well. A slight forward lean from the ankles (not the waist) helps keep your body aligned and engages the right muscles, especially your glutes and hamstrings, for a more powerful stride. Avoid bending at the waist, as it can lead to slouching and back pain. If you have tight hip flexors, you may need to address this issue to improve your stride. Tightness in this area limits your range of motion, making it harder to run effectively.

Short Strides

Overstriding leads to heel strikes, which increase the impact on your joints and can cause repetitive stress injuries. Instead, focus on taking short, quick strides. This helps you land closer to your body’s center of gravity, promoting a smoother stride and reducing the strain on your joints. Shorter strides also allow for more flexibility when navigating obstacles, such as roots or rocks, making your run more efficient and controlled.

Cadence

To maintain a fast pace with shorter strides, you’ll need a higher cadence (the number of steps per minute). Most runners aim for a cadence around 180 steps per minute, but this varies based on your fitness and running style. If your cadence is below 170 steps per minute, try to gradually increase it. A faster cadence reduces the risk of injury by ensuring a smoother, more consistent foot strike.

Foot Strike: Forefoot, Midfoot, or Heel?

In trail running, your foot strike will vary depending on the terrain. Some runners prefer a midfoot strike, but it’s important to note that all three types—forefoot, midfoot, and heel strikes—have their place on different trail surfaces. Trail running involves changing foot strikes to adapt to gradients, obstacles, and terrain. While a midfoot strike is often recommended for its efficiency, especially on flat ground, heel strikes can still work for some runners, as long as they’re not creating high-impact stresses.

If you do decide to experiment with a midfoot strike, you may want to transition gradually and consider switching to zero-drop shoes for better alignment and comfort.

Efficient Movement Throughout the Body

Good form isn’t just about your legs—it’s about your entire body working together.

Look Ahead

Keep your eyes on the trail ahead to anticipate upcoming obstacles. This is essential for maintaining your balance and ensuring you place your feet correctly. Looking down at your feet can strain your neck and shoulders, leading to unnecessary tension. Keep your head up to stay relaxed and maintain good posture.

Use Your Arms for Balance

Your arms play an important role in maintaining balance and momentum. Keep your arms at a 90-degree angle or less and swing them in sync with your hips. On more technical trails, use your arms for extra stability, especially when navigating tricky sections. This will help you adjust your stride or change direction quickly.

Relax Between Strides

Tension in your muscles can waste energy and lead to early fatigue. Focus on relaxing your legs, arms, and shoulders during your stride recovery. The more relaxed you are between strides, the more energy you’ll save for the next stretch of the trail. This will help you keep your pace without feeling overly exhausted.

Uphill Technique

Running uphill can be a challenge, but with the right technique, you can become more efficient and even enjoy the climb.

Lean Forward

When running uphill, leaning forward slightly helps you maintain momentum and use your legs to their full potential. Aim for a lean of about 3 to 4 degrees, aligning your body with the slope of the hill. This will prevent you from leaning back and using your upper body too much, which can cause fatigue.

Shorten Your Strides

Take smaller, quicker steps uphill to prevent overloading your muscles and to conserve energy. Big strides can stress your quads and lead to lactic acid buildup. Keep your stride length short to maintain your pace and reduce muscle fatigue.

Relax and Power Hike

When the incline becomes too steep for running, switch to power hiking. Lean forward slightly and use your hands to push down on your thighs for extra lift. Alternating between running and fast hiking is an effective way to tackle uphill sections without overexerting yourself.

Downhill Technique

Downhill running requires a different set of skills to maintain control and avoid injury.

Short, High-Cadence Strides

When descending, it’s crucial to avoid overstriding. Take short, quick steps to prevent excessive impact on your joints and to maintain traction. Raising your knees between steps will help you stay in control and prevent tripping on uneven ground.

Stay Upright

It may feel natural to lean back while running downhill, but this can increase the risk of slipping and losing control. Instead, stay upright and focus on keeping your body centered over your toes to ensure better contact with the ground and to prevent falls.

Hop, Skip, and Jump

When faced with rocks or other obstacles, sometimes the best way to get over them is to jump. Hopping over obstacles can help maintain your momentum, but it requires good balance and coordination. Start by practicing small jumps over single obstacles and gradually work your way up to clearing larger sections of the trail.

Running with Poles

Trekking poles can be a great addition to your trail running gear, especially on long uphill sections. They allow you to use your upper body for support, reducing the load on your legs and helping you maintain a steady pace. If you decide to use poles, make sure to practice with them to build strength and familiarity with the motion.

Conclusion

The best way to improve your trail running technique is simply to get out there and practice. With time, you’ll develop a natural rhythm and the skills needed to tackle any terrain. If you’re looking for more tips and advice, there are plenty of resources available to help you refine your technique and take your trail running to the next level.