{"id":21988,"date":"2026-11-05T09:44:18","date_gmt":"2026-11-05T08:44:18","guid":{"rendered":"https:\/\/trailrunadvisor.com\/?p=21988"},"modified":"2026-11-05T09:44:18","modified_gmt":"2026-11-05T08:44:18","slug":"altitude-sickness-trail-running-china","status":"publish","type":"post","link":"https:\/\/trailrunadvisor.com\/it\/altitude-sickness-trail-running-china\/","title":{"rendered":"Altitude Sickness and Trail Running: How to Prepare for High-Altitude Races in China"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"21988\" class=\"elementor elementor-21988 elementor-bc-flex-widget\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a000001 e-flex e-con-boxed e-con e-parent\" data-id=\"a000001\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a000002 elementor-widget elementor-widget-image\" data-id=\"a000002\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"654\" src=\"https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2026\/11\/altitude-sickness-trail-running-china-1024x654.jpg\" class=\"attachment-large size-large wp-image-21987\" alt=\"Rocky mountain trail with snow-covered peaks and clouds at high altitude\" srcset=\"https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2026\/11\/altitude-sickness-trail-running-china-1024x654.jpg 1024w, https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2026\/11\/altitude-sickness-trail-running-china-300x192.jpg 300w, https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2026\/11\/altitude-sickness-trail-running-china-768x491.jpg 768w, https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2026\/11\/altitude-sickness-trail-running-china.jpg 1114w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000003 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"a000003\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Altitude Sickness and Trail Running: How to Prepare for High-Altitude Races in China<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000004 elementor-align-center elementor-widget elementor-widget-post-info\" data-id=\"a000004\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-2adc81a elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>Novembre 5, 2026<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a000043 e-flex e-con-boxed e-con e-parent\" data-id=\"a000043\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a000005 elementor-widget elementor-widget-text-editor\" data-id=\"a000005\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong><em><strong>Editor&#39;s Note<\/strong><\/em><\/strong><\/p><p><em>This guide was prepared in collaboration with our partner <\/em><em><strong>RunEast<\/strong><\/em><em>, a China-based platform dedicated to helping international runners discover, understand and register for some of the country&#39;s most spectacular trail races. Drawing on their local expertise and experience of high-altitude events, this guide is to help overseas runners prepare for racing in thin air safely and confidently.<\/em><\/p><p><em>For additional practical information and the original guide from RunEast, visit: <\/em><a href=\"https:\/\/runeast.app\/guides\/altitude-sickness-guide\"><em><strong>https:\/\/runeast.app\/guides\/altitude-sickness-guide<\/strong><\/em><\/a><\/p><p>China is home to some of the <a href=\"https:\/\/trailrunadvisor.com\/trail-running-china-complete-guide-international-runners\/\">highest trail races on the planet<\/a>, from the <a href=\"https:\/\/trailrunadvisor.com\/races\/fuga-glacier-extreme-gongga-100\/\">FUGA Glacier Extreme Gongga 100<\/a> in Sichuan to the <a href=\"https:\/\/trailrunadvisor.com\/races\/shangri-la-trail\/\">Shangri-La Trail<\/a> in Yunnan. Many courses start at 2,000 &#8211; 2,500 metres and climb well above 4,000 metres, crossing the edges of the Sichuan and Yunnan plateaus and the mountain ranges of Qinghai and Tibet. The scenery is extraordinary, but so is the challenge: thin air, low atmospheric pressure and sudden temperature swings affect every runner, however fit.<\/p><p>That is why <strong>altitude sickness<\/strong> is the single most important thing to understand before you race at altitude in China. The good news is that it can be managed. With the right acclimatisation strategy, sensible pre-race habits and a clear plan for race day, most runners can enjoy these spectacular events safely.<\/p><p>This guide explains what acute mountain sickness (AMS) is, how to recognise the symptoms, how to acclimatise for a high-altitude race, and exactly what to do if altitude sickness hits mid-race.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000006 elementor-widget elementor-widget-text-editor\" data-id=\"a000006\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<aside style=\"padding:24px;background:#f0f8f5;border-left:4px solid #00a97a;border-radius:6px;\"><p><strong>Key takeaways<\/strong><\/p><ul><li>Almost everyone feels some altitude sickness above 3,000m. It is not a sign of poor fitness.<\/li><li>Arrive at least 2\u20133 days before your race; 2\u20133 weeks is ideal.<\/li><li>Follow \u201cclimb high, sleep low\u201d and avoid hard running on arrival day.<\/li><li>Drink 3\u20134 litres of water a day, eat plenty of carbohydrates and keep your head warm.<\/li><li>Moderate or severe symptoms are an emergency: stop, descend and get medical help.<\/li><\/ul><\/aside>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000007 elementor-widget elementor-widget-heading\" data-id=\"a000007\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What Is Altitude Sickness (Acute Mountain Sickness)?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000008 elementor-widget elementor-widget-text-editor\" data-id=\"a000008\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Acute mountain sickness (AMS)<\/strong>, commonly called altitude sickness, is the body&#39;s reaction to arriving quickly at high altitude. Above around 3,000 metres, the lower air pressure means each breath delivers less oxygen. Your body starts adjusting straight away, and the discomfort you feel during that adjustment is AMS.<\/p><p>Crucially, <strong>almost everyone experiences some degree of altitude sickness<\/strong>. It does not mean you are unfit or poorly trained, and elite athletes are not immune. Severity varies from person to person and from trip to trip, so past experience is no guarantee.<\/p><p>For trail runners, the aim is not to avoid AMS completely. It is to manage it well enough to race safely, and to recognise the point at which it becomes dangerous.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000009 elementor-widget elementor-widget-heading\" data-id=\"a000009\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Why Are Trail Runners at Risk?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00000a elementor-widget elementor-widget-text-editor\" data-id=\"a00000a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Trail runners often travel long distances, arrive close to race day and then push their bodies hard at altitude, which is exactly the combination that makes AMS more likely. Long ultra-distance efforts also mean many hours of exposure, often overnight, when temperatures drop and fatigue builds.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00000b elementor-widget elementor-widget-heading\" data-id=\"a00000b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Altitude Sickness Symptoms: Mild, Moderate and Severe<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00000c elementor-widget elementor-widget-text-editor\" data-id=\"a00000c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Knowing the warning signs is the most important safety skill you can bring to a high-altitude race.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00000d elementor-widget elementor-widget-text-editor\" data-id=\"a00000d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div style=\"overflow-x:auto;\"><table style=\"width:100%;border-collapse:collapse;font-size:16px;\"><thead><tr style=\"background:#e5f4ee;\"><th scope=\"col\" style=\"padding:14px;border:1px solid #d9e2dd;text-align:left;vertical-align:top;\"><strong>Severity<\/strong><\/th><th scope=\"col\" style=\"padding:14px;border:1px solid #d9e2dd;text-align:left;vertical-align:top;\"><strong>Typical symptoms<\/strong><\/th><th scope=\"col\" style=\"padding:14px;border:1px solid #d9e2dd;text-align:left;vertical-align:top;\"><strong>What to do<\/strong><\/th><\/tr><\/thead><tbody><tr style=\"background:#ffffff;\"><th scope=\"row\" style=\"padding:14px;border:1px solid #d9e2dd;text-align:left;vertical-align:top;\">Mild<\/th><td style=\"padding:14px;border:1px solid #d9e2dd;text-align:left;vertical-align:top;\">Headache, nausea, light-headedness, shortness of breath, poor sleep, reduced appetite<\/td><td style=\"padding:14px;border:1px solid #d9e2dd;text-align:left;vertical-align:top;\">Rest, warm fluids, avoid exertion. Oxygen or medication only under medical supervision.<\/td><\/tr><tr style=\"background:#f5f7f6;\"><th scope=\"row\" style=\"padding:14px;border:1px solid #d9e2dd;text-align:left;vertical-align:top;\">Moderate<\/th><td style=\"padding:14px;border:1px solid #d9e2dd;text-align:left;vertical-align:top;\">Bluish lips (cyanosis), drowsiness or agitation, worsening breathlessness, intensifying headache<\/td><td style=\"padding:14px;border:1px solid #d9e2dd;text-align:left;vertical-align:top;\">Stop racing. Descend and seek medical attention.<\/td><\/tr><tr style=\"background:#ffffff;\"><th scope=\"row\" style=\"padding:14px;border:1px solid #d9e2dd;text-align:left;vertical-align:top;\">Severe<\/th><td style=\"padding:14px;border:1px solid #d9e2dd;text-align:left;vertical-align:top;\">Prolonged severe headache, confusion, hallucinations, loss of consciousness, persistent dry cough with pink, frothy sputum<\/td><td style=\"padding:14px;border:1px solid #d9e2dd;text-align:left;vertical-align:top;\">Medical emergency. Descend immediately with assistance and get urgent medical care.<\/td><\/tr><\/tbody><\/table><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00000e elementor-widget elementor-widget-heading\" data-id=\"a00000e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">HAPE and HACE: The Dangerous Forms of Altitude Sickness<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00000f elementor-widget elementor-widget-text-editor\" data-id=\"a00000f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If AMS progresses, it can develop into <strong>High Altitude Pulmonary Edema (HAPE)<\/strong>, fluid on the lungs, or <strong>High Altitude Cerebral Edema (HACE)<\/strong>, swelling of the brain. Both are life-threatening.<\/p><p><strong>The rule is simple: if you have moderate or worse symptoms, stop racing, descend and seek medical attention.<\/strong> No finish line is worth the risk.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000010 elementor-widget elementor-widget-heading\" data-id=\"a000010\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How to Acclimatise for a High-Altitude Trail Race<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000011 elementor-widget elementor-widget-text-editor\" data-id=\"a000011\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>According to Professor B&#228;rtsch, a leading researcher in altitude sports medicine, athletic performance begins to change from as little as 650 metres above sea level. For training or competing above 2,600 metres, he recommends 3\u20134 days of rest before reaching race altitude.<\/p><p>In practice, that means acclimatisation should be part of your race plan from the moment you book your trip.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000012 elementor-widget elementor-widget-heading\" data-id=\"a000012\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Arrive Early: 2\u20133 Weeks Is Ideal<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000013 elementor-widget elementor-widget-text-editor\" data-id=\"a000013\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The ideal acclimatisation window is <strong>two to three weeks<\/strong> before your race. That gives your body time to adapt to lower oxygen levels and lets you explore the region at an easy pace.<\/p><p>If that is not realistic, aim to reach the race start location <strong>at least two to three days before the race<\/strong>. Use that time to see how your body responds, and adjust your race plan if needed.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000014 elementor-widget elementor-widget-heading\" data-id=\"a000014\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Climb High, Sleep Low<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000015 elementor-widget elementor-widget-text-editor\" data-id=\"a000015\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The most effective acclimatisation method is <strong>\u201cclimb high, sleep low\u201d<\/strong>: hike or train at higher altitude during the day, then return to a lower altitude to sleep. Your body gets the stimulus to adapt without the strain of a night spent at your highest point.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000016 elementor-widget elementor-widget-heading\" data-id=\"a000016\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Consider Altitude Simulation at Home<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000017 elementor-widget elementor-widget-text-editor\" data-id=\"a000017\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If your health allows, <strong>hypoxic (altitude simulation) training<\/strong> at home before you travel may help your body start adapting. It is not a substitute for time at altitude, but it can give you a head start.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000018 elementor-widget elementor-widget-heading\" data-id=\"a000018\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Adjust Your Expectations<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000019 elementor-widget elementor-widget-text-editor\" data-id=\"a000019\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Your aerobic capacity drops at altitude, so <strong>running slower than usual is normal<\/strong>. Base your pacing on effort, not your sea-level splits, and treat your finish time as secondary to finishing safely.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00001a elementor-widget elementor-widget-heading\" data-id=\"a00001a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Pack All Mandatory Gear<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00001b elementor-widget elementor-widget-text-editor\" data-id=\"a00001b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Mountain weather can change in minutes, from sunshine to hail and near-zero visibility. Bring every item on the mandatory kit list, even if the forecast looks good.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00001c elementor-widget elementor-widget-heading\" data-id=\"a00001c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Pre-Race Guide: 5 Ways to Reduce Your Risk of Altitude Sickness<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00001d elementor-widget elementor-widget-text-editor\" data-id=\"a00001d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The days between arrival and the start line are when good habits make the biggest difference.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00001e elementor-widget elementor-widget-heading\" data-id=\"a00001e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. Drink More Than You Think You Need<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00001f elementor-widget elementor-widget-text-editor\" data-id=\"a00001f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Aim for <strong>3\u20134 litres of water per day<\/strong>, at least 1.5 times your normal intake. Carry a thermos and sip warm water frequently. Research suggests that staying properly hydrated alone can reduce the incidence of AMS by more than 40%.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000020 elementor-widget elementor-widget-heading\" data-id=\"a000020\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. Eat Plenty of Carbohydrates, but Don't Overeat<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000021 elementor-widget elementor-widget-text-editor\" data-id=\"a000021\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Increase your carbohydrate intake with rice, noodles and energy gels. Carbohydrates produce more carbon dioxide when metabolised, which stimulates breathing and helps improve blood oxygenation. Stop eating when you are about <strong>70% full<\/strong>, as a heavy stomach makes altitude discomfort worse.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000022 elementor-widget elementor-widget-heading\" data-id=\"a000022\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">3. Stay Warm, Especially Your Head<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000023 elementor-widget elementor-widget-text-editor\" data-id=\"a000023\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wear a hat: wind at altitude chills you quickly, and a cold head can trigger headaches. For the first two days at race altitude, avoid washing your hair or taking cold showers. Catching a chill raises the risk of respiratory illness, which in turn increases the risk of AMS.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000024 elementor-widget elementor-widget-heading\" data-id=\"a000024\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">4. Resist the Urge to Run on Arrival Day<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000025 elementor-widget elementor-widget-text-editor\" data-id=\"a000025\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>After a long journey to spectacular mountains, the temptation to head straight out is huge. Limit yourself to a gentle walk and some photos. Save the big runs and hikes for after the race: <strong>any session over 15km before the start is more likely to hurt your race than help it<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000026 elementor-widget elementor-widget-heading\" data-id=\"a000026\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">5. Sleep Smarter at Altitude<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000027 elementor-widget elementor-widget-text-editor\" data-id=\"a000027\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Go to bed about an hour later than usual. Going to bed too early at altitude often leads to waking in the night.<\/li><li>Avoid <strong>alcohol<\/strong>, which suppresses your breathing reflex, and <strong>coffee<\/strong>, which is a diuretic, before the race.<\/li><li>If you suffer severe insomnia, speak to a medical professional about short-term sleep aids rather than self-medicating.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000028 elementor-widget elementor-widget-heading\" data-id=\"a000028\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What to Do If Altitude Sickness Hits Mid-Race<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000029 elementor-widget elementor-widget-text-editor\" data-id=\"a000029\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Even with perfect preparation, symptoms can appear during the race. Here is how to respond.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00002a elementor-widget elementor-widget-heading\" data-id=\"a00002a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Slow Down Immediately<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00002b elementor-widget elementor-widget-text-editor\" data-id=\"a00002b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If your headache worsens or nausea builds, switch to a power hike. Do not try to push through. Reducing your effort is often enough to stabilise mild symptoms.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00002c elementor-widget elementor-widget-heading\" data-id=\"a00002c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Keep Eating and Drinking on Schedule<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00002d elementor-widget elementor-widget-text-editor\" data-id=\"a00002d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Take an <strong>energy gel or salt tablet every 45 minutes<\/strong> and drink sports drink at every aid station. Under-fuelling and dehydration make altitude symptoms worse, and your appetite may drop just when you need fuel most.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00002e elementor-widget elementor-widget-heading\" data-id=\"a00002e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Use the Medical Checkpoints<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00002f elementor-widget elementor-widget-text-editor\" data-id=\"a00002f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Well-organised high-altitude races provide medical staff, oxygen cylinders, pulse oximeters (to measure blood oxygen) and emergency supplies. If you feel unwell, stop and get checked. That is what they are there for.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000030 elementor-widget elementor-widget-heading\" data-id=\"a000030\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Don't Tough It Out<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000031 elementor-widget elementor-widget-text-editor\" data-id=\"a000031\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Many high-altitude courses have descent routes at regular intervals. If medical staff advise you to drop out, follow their advice. Descending is not a failure; it is a rational and courageous decision that lets you come back and race another day.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000032 elementor-widget elementor-widget-heading\" data-id=\"a000032\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Frequently Asked Questions About Altitude Sickness and Trail Running<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000033 elementor-widget elementor-widget-heading\" data-id=\"a000033\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">At what altitude does altitude sickness start?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000034 elementor-widget elementor-widget-text-editor\" data-id=\"a000034\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Acute mountain sickness typically starts above around 3,000 metres, although athletic performance can begin to change from as low as 650 metres. Many trail races in China start at 2,000\u20132,500 metres and climb above 4,000 metres.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000035 elementor-widget elementor-widget-heading\" data-id=\"a000035\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">What are the first signs of altitude sickness?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000036 elementor-widget elementor-widget-text-editor\" data-id=\"a000036\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The most common early symptoms are headache, nausea, light-headedness, shortness of breath, poor sleep and reduced appetite. These are classed as mild AMS.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000037 elementor-widget elementor-widget-heading\" data-id=\"a000037\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">How many days should I acclimatise before a high-altitude race?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000038 elementor-widget elementor-widget-text-editor\" data-id=\"a000038\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ideally two to three weeks. At a minimum, arrive at the race start location at least two to three days before the race. For racing above 2,600 metres, Professor B&#228;rtsch recommends 3\u20134 days of rest at altitude.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000039 elementor-widget elementor-widget-heading\" data-id=\"a000039\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Can fit runners get altitude sickness?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00003a elementor-widget elementor-widget-text-editor\" data-id=\"a00003a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Yes. Almost everyone experiences some degree of altitude sickness, regardless of fitness. Being fit does not protect you, and pushing hard can make symptoms worse.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00003b elementor-widget elementor-widget-heading\" data-id=\"a00003b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Does drinking water prevent altitude sickness?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00003c elementor-widget elementor-widget-text-editor\" data-id=\"a00003c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Hydration does not prevent AMS entirely, but research suggests staying properly hydrated can reduce its incidence by more than 40%. Aim for 3\u20134 litres a day at altitude.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00003d elementor-widget elementor-widget-heading\" data-id=\"a00003d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">When should I stop running because of altitude sickness?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00003e elementor-widget elementor-widget-text-editor\" data-id=\"a00003e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Stop racing, descend and seek medical attention if you have moderate or severe symptoms, such as bluish lips, drowsiness or agitation, worsening breathlessness, confusion or a persistent cough. These can signal HAPE or HACE, which are life-threatening.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a00003f elementor-widget elementor-widget-heading\" data-id=\"a00003f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Final Thoughts<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000040 elementor-widget elementor-widget-text-editor\" data-id=\"a000040\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>High-altitude trail races in China are among the most rewarding experiences in the sport, from the glaciers and alpine terrain of the <a href=\"https:\/\/trailrunadvisor.com\/races\/fuga-glacier-extreme-gongga-100\/\">Gongga 100<\/a> in Sichuan to the Tibetan landscapes of the <a href=\"https:\/\/trailrunadvisor.com\/races\/shangri-la-trail\/\">Shangri-La Trail<\/a> in Yunnan. Altitude sickness is part of that adventure, but it does not have to define it.<\/p><p>Still choosing your race or planning your trip? Read our <a href=\"https:\/\/trailrunadvisor.com\/trail-running-china-complete-guide-international-runners\/\">complete guide to trail running in China for international runners<\/a> for regions, races, registration and practical travel tips.<\/p><p>Arrive early, acclimatise patiently, look after the basics of hydration, food, warmth and sleep, and know when to slow down or step off the course. Respect the mountains, listen to your body and you will give yourself the best chance of reaching the finish line safely.<\/p><p><em>This guide is for general information only and is not medical advice. If you have a medical condition, or are unsure whether high-altitude racing is right for you, consult a doctor before you travel.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000041 elementor-widget elementor-widget-heading\" data-id=\"a000041\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">About this guide<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a000042 elementor-widget elementor-widget-text-editor\" data-id=\"a000042\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>This article was prepared in collaboration with our partner <strong>RunEast<\/strong>, a China-based platform dedicated to helping international runners discover, understand and register for the country&#39;s most spectacular trail races. Their local knowledge and English-language resources make racing in China far more accessible for overseas runners. Read the original guide here: <a href=\"https:\/\/runeast.app\/guides\/altitude-sickness-guide\">https:\/\/runeast.app\/guides\/altitude-sickness-guide<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Altitude sickness and trail running: symptoms, acclimatisation and race-day preparation for high-altitude races in China, in collaboration with RunEast.<\/p>\n","protected":false},"author":1,"featured_media":21987,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"category":[139],"tag":[183],"class_list":["post-21988","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","categories-news","tags-home-post"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Altitude Sickness and Trail Running: China Race Guide<\/title>\n<meta name=\"description\" content=\"Prepare for altitude sickness and trail running in China. 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