🏔️ 5 Tips for Running at Altitude

Running at altitude is one of the most unique experiences a runner can have. The views are incredible, the trails are peaceful, and the challenge pushes your limits in the best way possible. But high-altitude running also demands patience, preparation, and respect for the environment (and your body).

If you’re planning to run in Cusco or anywhere high in the Andes, here are five essential tips — plus a bonus one — to help you acclimatize faster and make the most of every run.

1. Give Yourself a Few Days to Acclimatize

The first step to running well at altitude is actually not running — at least not right away.

Take two or three days to adjust. Go for gentle walks, short jogs, or easy sightseeing. Your body needs time to adapt to lower oxygen levels, and giving yourself that time will help you feel stronger and recover faster once you start training properly.

2. Run the Flat and Downhill — Walk the Uphill

At altitude, even small climbs can feel like steep mountains. Don’t fight it.

Running the flats and downhills while walking the uphills keeps your effort steady and helps prevent early fatigue. You’ll also enjoy the scenery more — and your heart and lungs will thank you.

3. Follow Heart Rate, Not Pace

Your usual paces won’t apply at 3,000+ meters. Instead of chasing numbers, focus on effort or heart rate.

Keep your heart rate in a comfortable aerobic zone and let your pace fall where it may. You’ll likely find that your “easy” pace is slower, but your fitness gains at altitude are real and lasting once you return to sea level.

4. Stay Hydrated

Altitude increases fluid loss through breathing and sweat, even in cooler temperatures.

Drink regularly throughout the day, not just on your runs, and consider adding electrolytes — especially sodium and potassium — to your water. Proper hydration reduces fatigue, supports recovery, and can help ease headaches or dizziness during your first days.

5. Keep Meals Light

Digestion can slow down at altitude, so it’s better to eat smaller, lighter meals more frequently.

Focus on whole foods rich in carbs, vegetables, and lean proteins. Avoid heavy, greasy meals and alcohol until you’ve adjusted — your body will thank you with better energy levels on the trail.

Bonus Tip: Enjoy the Fantastic Trails

Once you’ve adjusted, remember why you came here — to run wild in one of the most beautiful mountain landscapes in the world.

The Andes offer endless routes through ancient Incan paths, remote villages, and stunning high lakes. Run with curiosity, take breaks to soak in the views, and enjoy every step.

Because running at altitude isn’t just about fitness — it’s about connection: to the landscape, the culture, and yourself.