HOW TO TRAIN FOR
KILIMANJARO
Training for Kilimanjaro is essential to make sure you have the best experience possible. To properly prepare, it is recommended to start your training at least 4-6 months before your trip. Focus on activities that build both cardiovascular fitness and muscular strength, such as running, stair climbing. Lastly, use the last month before your trip to focus on rest, hydration, and nutrition to ensure your body is well-prepared for the climb. The way your body responds in Kilimanjaro is unknown until you're there, but general fitness will allow your body to function well in high altitude.
The best training is hiking
All you'll be doing in Kilimanjaro is hiking for prolonged periods of time, so the best preparation for climbing Kilimanjaro is to start a regular hiking routine. This should include wearing the proper clothing and footwear, and carrying a lightweight backpack with the essentials.
It is recommended to begin training 4 to 6 months in advance and not less than 2 month prior to the climb., but it should be based on your current fitness level. People who are already active hikers, typically are aware of how their bodies respond to uphill and downhill hiking. This knowledge helps them to plan their hikes and pace themselves accordingly, reducing the risk of injury or exhaustion. Additionally, experienced hikers are often familiar with the terrain and can navigate trails more confidently. Typically, these individuals don't need to significantly alter their routine for Kilimanjaro, but they might take on some tougher or longer hikes.
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If you're not a hiker or a backpacker, but you are a fit person, who regularly exercises, does CrossFit, plays sports, swims, or runs, you are probably already in good shape. However, you are not used to hiking for a long time, so your preparation should divert from your normal exercise routine and focus on hiking. You should start hiking 3 to 5 months in advance and follow the same hiking recommendations as non-hikers.
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How long should I train for?
What kind of hiking should I do?
Training should include both uphill and downhill walking, as well as long walks of about 5 miles or for at least 5 to 6 hours long to build up endurance. Additionally, make sure you are adequately hydrated and properly fueled during your training. Wear your hiking clothes and boots to make sure they are comfortable for walking long distances. Fill your backpack up to no more than 15lbs and take it for your practice hikes. Build up your stamina by hiking at least three times a week and increasing the duration and difficulty of your hikes as you become more experienced. It is also beneficial to practice on steep hills and stairs to prepare for the inclines of Kilimanjaro.
What to do if I don't have any trails to train on?
​If you live in the city or don't have any trails around to train on, you should find something to stimulate Kilimanjaro. If you live in a tall building, you can ditch the elevator and walk up the stairs. If you're at the gym, you can also train very productively on a stair master machine or a running machine on a slow mode and uphill setting. We recommend training on a step master for 1 to 2 hours walking up slowly about 30 steps per minute and with your 20lbs backpack on.