Altitude Training in Kenya: How Running in the Hills Makes You Faster
- Coach Hugo
- 2 days ago
- 6 min read
If you want to run faster, tougher, and longer, you might think it’s all about running more miles or lifting heavier weights. But there’s a secret weapon that many of the world’s best runners use—and it doesn’t cost a gym membership. It’s called altitude training, and some of the best places to do it are in Kenya. Let’s break it all down so you can understand exactly why running up high can make a huge difference in your performance.
What Is Altitude Training?
Altitude training is simply running, walking, or exercising at higher elevations, usually above 2,000 meters (around 6,500 feet). You might be thinking, “Why on earth would anyone want to breathe thinner air and struggle to run?” Well, that struggle is actually what makes your body stronger.
Here’s how it works: At higher altitudes, the air pressure is lower than at sea level, making it harder for your body to consume oxygen. When your muscles get less oxygen, your body responds by producing more red blood cells. These are the cells that carry oxygen around your body. More red blood cells mean your muscles get more oxygen when you’re back at lower elevations, helping you run faster and recover quicker.
But there’s more happening in your body. A two week stay at high altitude has shown to improve our muscles buffering capacities (being able to buffer lactate and other waste products), increased the presence of enzymes that are essential in the production of energy, and has shown to improve cappillarisation: more blood vessels are created in our muscles, making it easier for oxygen to reach the muscle cells.
So basically, running up high is like giving your body a natural performance boost.
Benefits of High-Altitude Running
You might be wondering, “Does it really help?” Let’s look at the benefits:
Better endurance: With more red blood cells, and a better transport system (more capillaries) your muscles get oxygen more efficiently. That means you can run longer without getting tired.
More stamina: At high altitude all runs are a little more anaerobic. Your body becomes a master in producing and clearing lactate. The buffering capacities of our muscles improve. This lactate shuttle is essential for performances in distances from 3K up to the marathon.
Mental toughness: Let’s be real—running up steep hills with thin air isn’t easy. But tough workouts build mental strength that helps you push through fatigue in races. You simply get better in dealing with pain.
Increased breathing efficiency: Over time, your lungs and breathing muscles get better at pulling in oxygen. It’s like giving your engine a tune-up. When back at sea level, breathing feels easier and is more efficient.
In short, altitude training doesn’t just make you faster; it makes your whole body more efficient.
How Long Does Altitude Adaptation Take?
Here’s where patience comes in. Your body doesn’t become a supercharged running machine overnight. It usually takes 2 weeks to start seeing real benefits from altitude training. For the best benefit, 3 – 4 weeks is optimal
First week: You’ll probably feel slower and more tired than usual. That’s normal—your body is adjusting. Being at high altitude is a form of stress. It’s a good form of stress, that makes you stronger. But you have to take it relatively easy in the first week, to not overload your body.
Second week: You start to feel that the altitude gets a bit easier for you. Running uphill isn’t as exhausting as in the first week. You can now start to plan real workouts, but keep in mind that you won’t run them as fast as at sea-level. Increase the recovery between intervals. At the end of the second week, you are physically and mentally stronger than before.
Third to fourth week: This is where most runners feel they are getting used to the altitude. You can train as hard, or even harder than, at home. Some runners will run close to sea-level speed (although this depends on the person). Your body will continue to create more red blood cells, more mitochondria and more capillaries which help you develop a superior oxygen transport system.
Pro tip: Don’t expect to do a few days at high altitude and come back breaking world records. Consistency is key.
Best Altitude for Distance Runners
So, how high should you go? Scientific studies show that elevations of 2,000–2,500 meters (6,500–8,200 feet) work best for distance runners. Why? It’s a bit guess work, but scientists think it’s because:
Below 2,000 meters, the air pressure isn’t low enough to trigger big changes in your body.
Above 2,500–3,000 meters, the air is so thin that training gets really tough, and your body may struggle to recover properly. Sleeping is often impaired as well.
Kenya’s running hub, Iten, sits at around 2,400 meters, which is basically perfect for endurance training.
Living High, Training Low Explained
You might hear the phrase “live high, train low” and wonder what that means. Basically, it’s a strategy where runners live at high altitude to gain the benefits of thin air, but do their hard workouts at slightly lower altitudes.
Why? If you train hard at high altitude, your body can’t push itself as fast. Training a bit lower allows you to run faster while still keeping the benefits of living high. It’s like getting the best of both worlds—strength from altitude and speed from lower oxygen restriction. Although many scientists think that this method might be superior, most world class performances are still set by athletes who both live AND train at high altitude.
Kenya vs Ethiopia Altitude Training
Kenya and Ethiopia are two countries famous for producing the fastest runners in the world. But there are some differences:
Kenya: Known for its rolling hills, dirt roads, and supportive running community. The terrain is ideal for long runs, fartleks and hill sprints, and towns like Iten have a long history of training champions.
Ethiopia: Features higher elevations, like the capital Addis Ababa which is partly at 2350m and also partly at 2700m. Typically runners in Ethiopia live in the capital city, and travel by car to training locations. Running from your doorstep (which is common in Kenya) does not happen often in Ethiopia.
Both countries work because of high altitude, but Kenya is often considered more runner-friendly thanks to training infrastructure, international exposure, and the fact that everyone speaks English. This is one of the reasons why some Ethiopians choose to train in Kenya, while no Kenyan runner has gone to train in Ethiopia.
Best Places for Altitude Training Worldwide
While Kenya is the most famous, there are a few other great spots around the world:
Boulder, Colorado, USA – High-altitude training with lots of trails. Expensive to live, but beautiful. One does need a car to get to the different training locations.
Flagstaff, Arizona, USA – Used by professional marathoners and triathletes.
St. Moritz, Switzerland – Alpine altitude with clean mountain air. Used by many elite runners who are in the Diamond League races. Very expensive, but you can run from your doorstep.
Iten, Kenya – Rolling hills, dirt roads, and the home of champions.
Addis Ababa, Ethiopia – Higher elevation and a strong running culture.
If your goal is long-distance performance, the key is consistent training at a proven altitude, surrounded by a supportive environment.
Why Iten Is the World Capital of Running
Iten isn’t just a town—it’s a legend. Here’s why it’s considered the world capital of running:
Elevation: Sitting at 2,400 meters, it’s perfect for altitude adaptation.
Community: Almost everyone runs. Kids, adults, pros—it’s part of the culture. Go out for a run at 6.30 AM or 4.00 PM and you find the roads full of runners.
Coaching: Iten is home to world-class coaches who have trained Olympic champions.
Inspiration: Run along the same dirt roads as marathon world record holders. Seeing other runners succeed motivates you to push harder.
Facilities: Hostels, camps, and training groups cater to international athletes.
When you train in Iten, you’re not just exercising—you’re immersed in a culture of excellence. It’s one thing to read about elite runners, but running where they train? That’s a game-changer. And the beauty with Iten; you will find all the runners, camps and coaches within an area of 2 square kilometres.
Should You Try Altitude Training in Kenya?
If you’re serious about running and willing to push your limits, altitude training in Kenya is one of the best ways to improve. But remember: it’s not magic. You’ll need discipline, patience, and smart training to see results.
Here’s a quick checklist before you plan your trip:
Plan for 2–4 weeks at altitude
Check ferritin (iron) levels before departure and supplement if below 50
Prepare for slower runs in the first week
Stay hydrated (high altitude can dehydrate you) and don’t spend much time sunbathing
Sleep and eat well—recovery is everything
Listen to your body and don’t over train
If you follow these tips and train in the hills of Iten, you’ll likely come back fitter, faster, and more confident. Plus, you’ll have stories to tell that most runners can only dream about.
So, lace up your shoes and think high literally.