High Altitude Training: Unlocking Marathon Performance with Low Oxygen Techniques

As marathon season approaches with events like the Tokyo Marathon, many local runners are reassessing their running abilities and overall condition. However, the influx of participants in races—both domestically and internationally—comes with its own challenges. Many are frustrated with stagnant times or struggling to find their optimal pacing despite dedicated training.

To tackle these challenges, High Altitude Management, based in Tokyo, has launched Japan's very first specialized altitude training studio, High Alti. This innovative facility has developed a unique low oxygen training program, supervised by Shizuu Koshigoe, the coach for the Jousai University track team, which excels in the Hakone Ekiden relay. According to a recent survey conducted among 58 runners who utilized the facility, an impressive 94.9% reported satisfaction with their experiences. This article dives deeper into the reasons behind the popularity of low oxygen training as runners prepare for the upcoming marathon season.

The Challenge of Pre-Marathon Training

When marathon events draw near, many citizen runners often fall into the trap of focusing solely on distance. They think, "If I don’t log enough miles, I’ll be unprepared," and thus gravitate towards long, low to moderate-intensity runs. While these sessions are important for enhancing aerobic capacity, they can inadvertently lead to inadequate stimulation for improving pacing flexibility and preventing performance drop-off in the latter half of a race.

The Benefits of Low Oxygen Training

In contrast, the high-intensity low oxygen training provided by High Alti is gaining traction as a strategic pre-race adjustment method. Runners can easily integrate sessions, typically lasting around 30 minutes once or twice a week, without the need to increase their total running distance. This approach appeals particularly to those looking to optimize their performance without the physical toll of excessive mileage.

Survey Findings: 94.9% Satisfaction

A survey revealed that of the 58 runners who participated in low oxygen training at High Alti, an astounding 94.9% expressed satisfaction. Key reasons for their contentment included:

- Achieving significant workloads in a short timeframe.
- Personal bests recorded in consecutive marathons, alongside weight loss.
- An easy means to improve cardiorespiratory function without added leg strain.
- Decreased likelihood of fatigue in the race's latter stages.
- Rapid recovery after workouts, leading to a lighter feeling on race day.

Testimonials from Tokyo Marathon Participants

Feedback from members who trained for the 2025 Tokyo Marathon highlights the effectiveness of this unique preparation:

- A participant shared their journey of aiming to finish a marathon in under three and a half hours. By combining weekday runs with twice-weekly, high-intensity workouts at High Alti, they achieved a personal record of 3:26.
- Another runner noted how muscle gains from High Alti's strength training sessions reduced fatigue during their delivery job, enhancing their general endurance for weekend runs.
- A third participant, who began training in February, just weeks ahead of the March marathon, reported feeling less strained and more capable of maintaining pace during events.

Expert Insights: High-Intensity Interval Training is Essential

Shizuu Koshigoe, coach at Jousai University, emphasizes that many runners focus too heavily on low to moderate intensity training. He advocates for the incorporation of high-intensity interval training (HIIT) with low oxygen conditions, stating, "To elevate performance, one cannot rely solely on low-intensity workouts. Enriching training with high-intensity exercises mobilizes fast-twitch muscle fibers crucial for endurance runners."

The Evolution of Training Techniques: Focusing on Efficiency

With the inception of the Athlete Course at High Alti, rigorous training methods are tailored to individuals based on thorough data analysis and a personalized training regimen. Each session not only enhances aerobic performance but also strategically incorporates strength-building components to counteract the fatigue that comes with extended running. These courses are particularly appealing to runners confronting time constraints due to work or family commitments. With the prevalent notion of 'long runs', it's pivotal now more than ever to adopt a more balanced training approach that encompasses short bursts of high intensity.

Looking Ahead: The Future of Efficient Training Techniques

The necessity for efficient training methods transcends competitive runners—it also holds significant value for weekend warriors striving for personal improvement. The future of high-performance training using low oxygen technology is promising, particularly as runners seek to maximize their output in shorter time frames.

For those looking for an immediate boost and a strategically planned approach to marathon prep, High Alti offers 1-Month Passes, allowing dedicated training without the burden of extensive mileage. Interestingly, as part of their campaign, they are currently waiving several fees for new members even through late February.

High Altitude Management is committed to encouraging both elite athletes and hobbyist runners to reach their full potential through innovative and efficient training methods. Those interested can find more information by visiting their website.