The Hidden Gem for Altitude Training
- Kai Erik Bertheussen
- 1 hour ago
- 8 min read
Bogotá, a running mecca
Nestled high in the Andean mountains at an altitude of 2,640 meters (8,692 feet), Lies the capital of Colombia, Bogotá, stands out as an exceptional destination for altitude training, making it a runner's paradise. While many athletes flock to well-known altitude hubs like Flagstaff, South Africa, St. Moritz, Kenya or Sierra Nevada. Bogotá offers a unique blend of high-altitude, vibrant culture, and stunning landscapes that make it a hidden gem for runners seeking to enhance their performance.
Why Altitude Training?
Training at high altitudes can provide significant benefits for athletes by boosting their performance and endurance. At higher elevations, the air pressure decreases, which reduces the partial pressure of oxygen—meaning each breath contains fewer oxygen molecules. This challenge forces the body to adapt by increasing red blood cell production to improve oxygen delivery to the muscles. As a result, athletes may experience enhanced stamina and strength, and when they return to lower altitudes, this can offer a performance advantage. Bogotá provides an ideal setting for this type of training, allowing runners to capitalize on the city's elevation while enjoying its rich cultural backdrop and natural beauty.
A Vibrant Running Community
Bogotá boasts a lively running community that welcomes both local and foreign runners. Whether you prefer training solo or joining organized groups, you'll find ample opportunities to connect with fellow enthusiasts. Several running clubs and organized events are constantly on the calendar, from casual meet-ups to competitive races, fostering a supportive environment for runners of all levels. The locals here is the most friendlies and including we ever have met. At the local gym and at the track, you may stumble on Olympians athletes and their coaches.
Tracks + Gym
Just on the corner of The Simón Bolívar Metropolitan Park, lies a hidden treasure - Zona Cuatro Gym and Physiotherapy (Z4). Address: Cl. 53 #67 65, Teusaquillo, Bogotá, Colombia. Zona Cuatro is a running-gym for runners by runners. It has two squat racks, stationary bike, flywheel, treadmill, free weights plus more. And if you need any help, they have excellent personal trainers, or you can enter different classes too. The physiotherapists can help with all sorts of treatments so that you can keep running.
But for the experience runner or running group, you most likely have all the training under control and just need a gym to do your normal session plus a frequent sports massage just to loosen up, and Z4 will help you there. In my experience the most important thing you need no matter how professional you are is local knowledge, and these guys lives and breath running and knows all the right places to go to. If you like to visit running tracks you need to contact Z4 so they can help you to get clearance.
There are several tracks around Bogota, but the best track with Mondo surface is close to Z4. The team at Zona Cuatro can guide you around the city for some payment and depending on what packages you choose. They have different deals that you can choose from and even help you to find the right restaurant and entertainment for your training group if needed.
As a professional running coach, I know how important detailed plans are and getting everything the way you like it to be. So having help from locals is crucial. Whatever type of tour you like they can tailor.
And hi, I know that we all are not professionals and some of you just want a amazing experience, so running groups that are fairly new to running is more welcome. Solo runners, and runners with family will have a fantastic experience and can get the help that they need.
Family friendly city
The city has everything you expect from a mayor city. Museums, playground and sports activities all types of restaurants. Maloka Museum is a amazing place for the whole family. You can spend hours playing with the interactive exhibitions they have there. The location in not far from Simon Bolivar Park where you will find lots of giant playgrounds. In Simon Bolivar park there is also a amusement park and swimming pool. Plus, all the sport you can think of. The Jardín Botánico de Bogotá José Celestino Mutis. The botanic garden is located on the north side of Simon Bulivard park. Rent a bike: On Sundays when the treats closes for cars, the hole city becomes a paridise for active families. Bring the hole family on a long run through this unique metropol.
“Eat. Sleep. Train. Repeat.”
And of course, I couldn’t not mention the food. Everywhere you go in Bogotá there is amazing food from all over the world, but the star of the show is the Colombian food. You can find a variety of traditional food from all over Colombia. It’s amazing. And don’t miss out going to the fruit markets where you can taste around 433 Colombian native fruit species that are considered unique to the country, and more the 1000 in total. Don’t be afraid to try the Arepa or Empanada from the multiple street venders. Especially on Sundays in the parks after a long run, the fresh Salpicón fruit beverage. Every Sunday: Bogota streets close for traffic and becomes a paradise for running. Here you can run by yourself or together with a group. It is the perfect way to see the city and with a guide you can see all the beautiful Street art all over the city.
There is lots of hotels and Airbnb’s to whatever budget, but if you are here to train, I would suggest staying in Salitre Greco which is the same neighbourhood as Zona Cuatro. The park is eminently across the street and the running track too. We stayed in La Esmeralda, which is just 1km from Zona Cuatro and if you are going to the track, it’s a beautiful stroll through the park to get there. Both neighbourhoods are very safe but La Esmeralda is the nicest and closer to the city. You can easily walk into the city from there, but taxi is so cheap and safe, so why not.
Ideal Climate and Conditions
The climate in Bogotá, characterized by mild temperatures and a unique ecosystem, provides ideal running conditions. With daytime temperatures averaging around 20°C (68°F) and cooler evenings, runners can enjoy training year-round. Additionally, the city's high altitude creates a natural training stimulus, pushing athletes to improve their capabilities without the wear and tear often associated with lower-elevation training regimens.
And it’s flat! I can’t emphases how important that is at altitude. If you are already struggling with getting used to hight, then every hill will feel like a mountain. Of course, Bogota has plenty of hill if that what you are seeking. You can find every surface you can think of, gravel, grass, asphalt, dirt and track. There are running tracks in many of the parks.
Scenic Running Routes
One of the greatest advantages of training in Bogotá is its array of picturesque running trails. The city is surrounded by lush green mountains and parks, offering diverse terrains suitable for all types of runners. Here are a few notable routes:
La Carrera Séptima: This historic avenue runs through the heart of the city and is popular among locals and visitors alike. It provides a flat and steady surface with plenty of opportunities to take in the city's architecture and ambiance.
Simón Bolívar Metropolitan Park: best known as the Parque Simón Bolívar, is a greenspace and entertainment and sports complex located just west of the city of Bogotá. It is one of the largest urban parks in the world with over 1000 acres of green spaces, bicycle paths, parks, sports complexes, a public library and the Bogota Botanical Gardens.
Monserrate Hill: For those looking to add a challenge to their routine, ascending Monserrate – a mountain that looms over the city – can be exhilarating. The route offers stunning views and a steep climb, perfect for building strength and endurance.
El Chicó Park: Situated in the affluent neighborhood of Chicó, this park is great for leisurely runs. The well-maintained paths and the beautiful scenery provide an inviting atmosphere that is perfect for both short and long runs.
If city life is not for you: Just an hour or two outside the city you can find amazing running roads and places to stay, even up to 3000m (9,842 feet) above sea level. And just 3 hours south of the city you can find a small city at just 1000m (3,280 feet) above sea level. You should consider a guide for this, if you would like to be as efficient as possible when you are at training camp.
Safety
As in all big cities petty crime can happen and Bogotá is no different. But it’s not even close to as dangerous as you read some places. Just don’t flash money and wear designer clothes. Stay in the streets where there are people and streetlights.
Bogotá is a treasure trove for runners, particularly for those looking to take their training to new heights—literally. With its breathtaking scenery, diverse running routes, and an inviting community, this vibrant city is quickly becoming a favoured destination for altitude training. As more runners discover Bogotá's potential, it’s clear that this hidden gem is on the rise as a running mecca. Whether you're a seasoned professional or an enthusiastic beginner, Bogotá offers the perfect environment to enhance your performance and embrace the essence of running at altitude.
Unbeatable Value – Why Bogotá is the Smart Choice
Let’s talk numbers. One of the most underrated benefits of choosing Bogotá for your altitude training camp is how affordable it is—especially compared to more famous high-altitude locations. If you're coming from London, here's a rough breakdown of what 3 weeks of training might cost you in each location, including flights, accommodation, food, and essentials:
✈️ Approximate Cost Comparison – 3 Weeks from London
Location | Return Flight | Accommodation (3 weeks) | Daily Expenses | Total (Estimate) |
Bogotá, Colombia | £600–£750 | £300–£500 (Airbnb or hotel) | £10–£20/day | £1,100–£1,600 |
Flagstaff, USA | £900–£1,200 | £900–£1,200 | £40–£60/day | £2,800–£3,800 |
St. Moritz, Switzerland | £150–£250 (to Zürich) | £1,200–£1,800 | £50–£70/day | £2,800–£3,500+ |
Iten, Kenya | £600–£800 | £400–£700 | £15–£30/day | £1,500–£2,200 |
Sierra Nevada, Spain | £150–£300 | £700–£1,000 | £30–£50/day | £1,600–£2,500 |
Bogotá is easily half the cost of most well-known altitude destinations—without compromising on quality training, access to facilities, or overall experience.
In Bogotá, you’ll find:
Healthy local meals for under £5
Massages or physio from £10–£25
Taxi rides across the city for less than £2
Gym access and track sessions for a fraction of UK prices
And even affordable tour guides and translators if needed.
Whether you're a solo runner on a budget or a team looking to organise a full training camp, Bogotá gives you more value, more culture, and just as much altitude benefit—without draining your bank account.
Ready to Run at Altitude?
Whether you're looking to build serious endurance, experience a new culture, or simply enjoy a world-class training environment at a fraction of the cost, Bogotá is the place to be. With trusted local support from Zona Cuatro Gym & Physiotherapy, and expert coaching from 5ESC, you’ll have everything you need to train smart, recover well, and enjoy the experience.
📅 Our next training camps are planned for October and June.Stay tuned on www.5esc.co.uk for updates, package details, and booking information.
📩 Want more info now? Email me directly at coach-erik@5esc.co.uk – I’ll be happy to help you plan your trip or answer any questions.
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