Training & Health

An unconditioned body can usually be pushed to the summit one way or another, but considerably more suffering than necessary is involved and less is gained and remembered from the experience.

The difference between having an awareness and appreciation of your surroundings or else having to concentrate on your breathing to the exclusion of almost everything else, will normally boil down to the simple issue of whether you have chosen to take your Kilimanjaro training seriously in the months leading up to your expedition.

Climbers Regret Not Doing Enough Kilimanjaro Training

Some frequent remarks we hear are ‘I wish I’d trained more seriously for this,’ and ‘I didn‘t realise it was going to be this hard,‘ and ‘I’m going to have to come back to try this again!’. Too often the adventurer will procrastinate, waiting for a piece of kit before starting, or allowing themselves to be let down by team mates. We advise climbers to guard against this and start their Kilimanjaro training today, even if this just means a little trunk strengthening by doing an 8 minute abdominal lesson guided by a YouTube video.

While we’re happy to welcome climbers back for a second attempt, and while we do have people come and climb a new route with us who have already succeeded in reaching Kilimanjaro’s summit the first time, we want your Kilimanjaro climb to be successful the first time round.

How do I train to climb Kilimanjaro?

Climbing Mount Kilimanjaro is a physical undertaking, so you should prepare yourself accordingly with a Kilimanjaro training program. Being in good shape is important in many respects. Obviously, strong, conditioned legs make it easier to walk uphill and downhill for sustained periods of time.

General aerobic fitness allows the body to function efficiently with less oxygen.

And a fit body is more likely to withstand the stress of consecutive days of hiking and camping. Finally, a positive mental attitude can work wonders for you when fatigue and doubts arise.

How hard is it to climb Kilimanjaro?

That’s a difficult question to answer because some people don’t train much and fare very well, while others engage in a disciplined training program and succumb to the altitude in a few days. We’ve heard marathon runners tell us that climbing Kilimanjaro is the hardest thing they’ve ever done.

The best advice we can give is to train adequately, as described below, and get yourself in the best possible hiking shape. The mountain is a big unknown, and you won’t know with certainty how you will react until you are there.

The best exercise that you can do to prepare for Mount Kilimanjaro is hiking and walking.

There are training regimens on some hiking operator’s sites which entail strict, extensive, cross-training programs, featuring hiking, running, biking, swimming, weight training, etc. Do not be alarmed by this. Those programs are excessive and unnecessary to sufficiently prepare for climbing Kilimanjaro.

The best and perhaps only exercise you need to do is to hike or walk – period.

After all, that is what you will be doing on the mountain. Ideally, you should try to hike as much as possible on hills or mountains to simulate ascension on Mount Kilimanjaro. Doing day hikes is superb training. For those who do not have access to trails, but have membership to a gym, you can train very productively on a stair master machine. If you have no access to trails or a gym, then try to walk as much as you can, with extended walks on the weekends.

When to start — and when to ease off

For most climbers we suggest beginning a focused training program three to six months before you fly out. That's enough time to build real, lasting fitness gradually, without rushing or risking injury. The single best thing you can do is simply start — today — rather than waiting for the perfect plan or a new piece of kit.

In the last week or two before you leave, ease right back. Keep moving with some gentle walks, but cut the volume and intensity so your body is rested and fresh on day one. You can't gain meaningful fitness in the final fortnight, but you can certainly arrive tired if you overdo it.

Build a balanced program

Hiking is the foundation of your preparation, but a few other ingredients will round it out and help your body cope with consecutive long days on the trail:

• Aerobic (cardio) fitness — the engine room of your climb. Build towards 60–90 minutes of steady effort at a moderate pace (around 70% of your maximum heart rate). Hiking, brisk walking, jogging, cycling, swimming, the stair-master or elliptical all work well. A good aerobic base helps your body function efficiently on less oxygen.

• Leg and core strength — two or three short sessions a week of squats, lunges and step-ups build the strong, conditioned legs you'll need for hours of uphill and downhill walking, while core work helps your balance on uneven ground and supports a daypack.

• Flexibility and breathing — gentle stretching, or yoga, keeps you mobile, helps you recover, and teaches the slow, deep breathing that's so valuable at altitude.

Variety also keeps you progressing — mix things up every few weeks so your body keeps adapting, and lift the challenge as your fitness improves (for example by adding hills, distance or pack weight).

Train the way you'll climb — boots and a loaded pack

The closer your training mirrors the real thing, the better. Wherever you can, do your hikes in the boots you'll wear on the mountain, carrying the daypack you'll actually use with a realistic load — building up to around 8–10 kg of water, layers and snacks.

This does two jobs at once. It conditions your shoulders, back and legs for carrying a pack day after day, and it thoroughly breaks in your boots so you arrive blister-free. Use the time to experiment with sock combinations, practise adding and removing layers quickly, and get comfortable with your hiking poles if you plan to use them. Few things end a good day on the trail faster than new boots or an unfamiliar pack.

Train your mind, too

Reaching the summit is as much mental as physical. The climbers who succeed are often those who know exactly why they're there — whether it's a lifelong dream, a personal challenge, or raising money for a cause close to their heart. Hold on to that reason; it's what carries you through the cold, tiring hours of summit night.

It helps to learn about the mountain so the experience feels familiar rather than daunting, to remember the tough things you've already overcome, and to let each fitness milestone in training quietly build your confidence. A calm, patient, "I can do this" mindset is one of your greatest assets up high.

Listen to your body

Training hard only works if you also recover well. Persistent muscle soreness, niggling injuries, poor sleep or constant fatigue are all signs you're doing too much — build in proper rest days and don't be afraid to ease off. It's far better to arrive at the foot of Kilimanjaro a little under-trained but healthy than over-trained and run down.

One last word: fitness gives you the best possible chance, but it is never a guarantee. Altitude is the great unknown, and even seasoned athletes can be affected by it. Train sensibly, get a medical check-up before you start any new program, climb "pole pole" (slowly, slowly) once you're on the mountain, and tell your guide straight away about any headache, nausea or other symptom.