90s young man running at 3650m high altitude plateau

What is it like to run from Shandong to Tibet, from plains to plateaus, from an altitude of 280 meters to 3650 meters?

@758_OnTheRoad is a young man born in the 90s who recently graduated from university. He is currently serving as a volunteer for the Western China Service Program and was assigned to the Tibet Sports Bureau in July this year. He traveled from Shandong to Tibet simply because he 'likes it'.

Lhasa has an altitude of 3650 meters, and the oxygen content in the atmosphere is only 68% of that in the mainland. People who do not live on the plateau year-round will find themselves gasping for breath after just a few steps in high-altitude areas. However, @758_OnTheRoad started his running plan on the second day after arriving in Lhasa!

Let's take a look at his running diary in Lhasa!

On July 23, 2015, I embarked on a journey to the holy city of Lhasa. I have always been strongly attracted to Tibet and Lhasa. As I approached Lhasa, I experienced severe altitude sickness with a terrible headache. It is said that one should not exercise before coming to the plateau, but the day before I arrived, I ran a half marathon with my running friends in Jinan and had not stopped running.

On July 25, 2015, I finally reached the magical and beautiful Lhasa. We had to undergo training at Tibet University before being assigned to various regions and units. On the second day at Tibet University, I couldn't wait to start running on the track. However, my altitude sickness had not yet subsided, and I felt weak and out of breath. My friends advised me to take care of my health and not run until my body had adapted. This was my first time using Codoon to run and walk continuously for two days in Lhasa.

On July 29, 2015, I was assigned to a new unit. On August 1, I had my first proper run, covering 6 kilometers in 58 minutes at an altitude of over 3600 meters in Lhasa. I felt very breathless and had to stop frequently to catch my breath. This situation lasted for more than half a month. As I gradually adapted to the environment, my running distance increased from a few kilometers to ten kilometers, then to a half marathon. Now, my pace has stabilized at around 5 to 6 minutes per kilometer.

I enjoy opening Codoon and running through the streets and alleys of Lhasa, admiring the scenery as I go. Sometimes, when running on the road, many people stare at me because running is very rare in Lhasa. I remember the longest distance I ran was nearly 40 kilometers, from the north to the Lalu Wetlands, then south past the Lhasa River to the Sichuan-Tibet Highway, and finally to the easternmost Nagin Bridge, before heading west to the Potala Palace.

In this way, after running for a few months, my body gradually adapted to the plateau environment. I unexpectedly discovered that I could run long distances on the plateau, which gave me a sense of achievement and made me enjoy it even more. This is how I developed the habit of running, which I have maintained to this day.

Running long distances on the plateau requires attention.After moving from the plains to the plateau, one must go through an adaptation phase. If there are no obvious signs of altitude sickness, one can participate in various physical exercises, including long-distance running. It is important to control the amount of exercise and follow the principles of gradual and scientific training. Initially, running on the plateau may cause fatigue, shortness of breath, and chest tightness, but these symptoms will gradually diminish over time as the body adapts to the lack of oxygen. Some athletes specifically train in high-altitude areas to improve their tolerance to hypoxia.

Due to individual differences in adapting to high altitudes, exercise should be tailored to each person and not forced. Medical supervision and observation should be strengthened, especially at higher altitudes. It is best to record the pulse rate before and after exercise and at night. If the pulse rate increases too quickly after exercise and does not recover promptly, the exercise intensity should be adjusted accordingly.

In conclusion, running at high altitudes requires careful attention to one's physical condition and gradual adaptation to the environment. With proper training and medical supervision, it is possible to enjoy long-distance running even in high-altitude areas.