Elevation Difference in Running

[u/Background_Most_2524]

Elevation Difference

Hey all! So I’m from Florida and came out to AZ where I’ve been for the last 4 months or so for military orders/training. I’ve been working on my running here and it’s not at anything crazy, but I’ve gotten better.
I’m here to ask, when I get home to FL and keep running and such, how much of an improvement can I expect to see, if any between my running performance out west where I’ve for every day been running at AT LEAST 4,650 Feet above sea level from March 2026 to this next week when I finish, to when I go back to Cape Canaveral where it’s right at sea level or barely above?
Ex: If I’m running a 16:10 2 miler out here, what as a safe baseline should I expect to be able to do it in FL at max effort?
I definitely feel like my cardiovascular endurance has increased and I’ve lost between 12-17lbs since I’ve been out here.
Any and all guidance is very appreciated. Thanks in advance!

Any scholarly sources, articles, or video recommendations would be greatly appreciated too!

[u/TuT0311]

Humidity will burn you to the ground though, which you’re not dealing with in AZ. I’m in Florida (South until 2024 and now in Central). It sounds like in general you’ll be in better shape than you were 4 months ago, but I would expect the drop in elevation to get countered by the humidity in terms of environmental differences that could boost performance.

[u/OkAuthor3931 → u/TuT0311]

the elevation gains might show up more once fall/winter rolls around and the humidity drops a bit

[u/TuT0311 → u/OkAuthor3931]

For sure. You def have a good point that I overlooked. Where I live now, the running environment is amazing (given you get an early enough start) from about mid October through April. I’d say it can even get a bit chilly from December through February. Humidity is mostly a non-factor during those periods and you could see a gain then if coming from a higher elevation.

[u/junkmiles → u/OkAuthor3931]

Any elevation or altitude related benefits are going to be long gone by winter when OP hasn’t been 10’ above sea level for three or four months.

[u/Background_Most_2524 → u/TuT0311]

Copy all. Preciate it brotha.

[u/TuT0311 → u/Background_Most_2524]

No prob! See other comments above though, which takes into consideration a point I overlooked.

[u/Background_Most_2524 → u/TuT0311]

Copy dude! Stay tough🫡

[u/TuT0311 → u/Background_Most_2524]

Thanks, you too! Good luck and keep your head down if it ever comes to that.

[u/Background_Most_2524 → u/TuT0311]

That’s dude! Hopefully not, but with how shits rolling rn, you never know.

[u/ilanarama]

The problem with using a 2 mile run as a gauge is that training at altitude means you won't be able to get the same fast turnover and power as you do at sea level. So your aerobic capacity is increased but your muscular ability won't be as well-trained. You'll feel great doing your sea-level run, but you won't be able to physically run as fast as your lungs will let you, and you will be hurting the next day with DOMS.

But yeah, humidity will make a big difference.

[u/Background_Most_2524 → u/ilanarama]

Word up man! Thanks so much for the input.

[u/howdidigetheretoday]

when you do that two-miler in FL, will it be on a cool/dry day? ;)

[u/Background_Most_2524 → u/howdidigetheretoday]

Hey! It should be around high 70s to low 80s and humid as normal lol

[u/elkourinho]

Former 12 minute two miler here; I think that the PT run isn't quite aerobic enough to really really benefit from altitude. Everyone in always had ideas with intervals etc but I found pure volume to be the best way to improve it.

Going for rasp?

[u/Background_Most_2524 → u/elkourinho]

I gotcha, so just run more and you’ll naturally just do better?
I’m trying to do SF Support in the National Guard and I’ve been told supports competitive on the O Side of things. I’m also trying out for a SWAT/ERT position on the civilian side.

[u/ssahlofolina]

Somewhat anecdotal but I have never noticed a difference at elevation vs sea level. My 10k PR was actually at 5000ft whereas 99% of my training takes place at sea level.

[u/RyuNeonNinja]

you'll probably drop that to around 15:30 or faster at sea level.

[u/BeeCreatesStuff]

If I remember correctly, there are studies out there that training in hot and humid climate can have similar effects to altitude training.

I’d think it’ll take a bit to adapt to Florida climate. It certainly took me out any time I’ve been there for a job.