TRAINING TO CLIMB KILIMANJARO

Climbing Kilimanjaro is not a technical mountain climb, its a hike. A tough, multi-day trek at altitude. It can feel like a long, hard slog in the thin air, especially on summit night. Being physically prepared can mean the difference between a safe and comfortable climb, and a miserable, exhausting experience. So, how do I train for Kilimanjaro?

Being in peak physical fitness does not guarantee summit success. Even the fittest athletes can succumb to the effects of altitude. You don’t need to be an elite athlete to tackle Kilimanjaro, as the altitude will be the ultimate deciding factor.

However, it’s possible that the fitter you are, the less of your aerobic capacity you need to utilize to trek, allowing you to handle the additional stress of acclimatizing to the altitude more easily.

Things to bear in mind:
You’ll be hiking slowly, but ‘slowly’ at altitude can feel more like a run at sea-level
You need to be able to hike 6-8 hours a day, then do it all over again the next day, and the day after
Summit night/day can be 10+ hours on your feet
The trails can be steep, rocky and uneven.
Mental stamina and mindset is very important
While fitness alone will not help you acclimatize to the altitude, being in the best shape possible will have the following benefits:

• Ability to recover quickly from the day’s exertion and be energized for the next day’s hiking
• Improved oxygen delivery to the muscles
• Strong legs for the steep (both uphill and downhill) sections
• Improved balance and flexibility to reduce injury
• Enjoyment of your surroundings.

Don’t forget:

Wear your hiking boots during practice hikes, at the gym or around the house. Especially new boots, you want them well broken-in. Experiment with different sock combinations.
Practice wearing your daypack (put some weight in it) to get your shoulders and back used to hiking with it
Practice layering your clothes: how do the layers fit, and getting them on and off quickly
Hiking poles: if you’re planning to use them on the mountain.
There is no best fitness program for Kilimanjaro, and how much training you’ll need is unique to your situation. If you’re very fit or going to the gym regularly, then you might need to add some hiking trails (preferably uphill). If you’re unfit, then you may need to start at the beginning.

Disclaimer: Please consult your doctor or healthcare professional before embarking on any training program or change to your current routine. Have a medical check-up before you commit to any high-altitude trek. The information in this article is for information purposes only.

Fitness and training to climb Kilimanjaro
Any Kilimanjaro fitness program will depend on your current exercise routine, injury status, and fitness levels. You don’t need superhuman levels of physical performance, with enough time (and if your doctor agrees) most healthy people are able to get in shape for Kilimanjaro.

It’s a case of getting your body used to the specific demands of the trek.

The main aspects you’ll need to work on are:

• Endurance & cardiovascular fitness
• Leg, core & back strength
• Flexibility and balance (stretching)
• Get out and hike, preferably incorporating rough trails and hills
• Mental stamina

Top Tips for a Successful Fitness Program
Keep it simple & sustainable
Pick an exercise you enjoy. If you love biking, then get out on your bike, if running’s your thing, then do that. The important thing is whatever exercise you do, make it progressive, so you build up your stamina and keep pushing yourself.

If you’re short of time, consider high-intensity interval training. Anything that improves the work capacity of muscles and your cardiovascular system.

Use daily life events as training opportunities
In addition to your more formal training program, find other opportunities as you go about your day. Do you have a dog? Put on a daypack with 20lbs when you take Fido for his daily walk. Take the stairs, mow the lawn, anything that gets you moving.

In the Hills or in the Gym
Wherever possible, put on your boots and daypack, and get outside. Hiking up and down hills, over rough terrain will give you an idea of what it’s like on the mountain. Increasing the duration of your walks will help to prepare you for being on your feet for many hours at a time.

No access to hills? Crank the treadmill onto a steep incline, or use the stair master. Wear your daypack and hiking boots, and practice.

Make it Progressive & Listen to your body
You want your training to be challenging, to prepare your body and your mind. But you don’t want to burn yourself out. Prepare your training program to be progressive, so you keep making gradual gains in your fitness process.

If you’re not sure how to prepare your own training program, consider a consult with a personal trainer or an online training program to help you out.