Training For Kilimanjaro

Training for Kilimanjaro, Mount Kilimanjaro is not only the highest point in Africa – it is the highest free-standing mountain in the world! Any climber who attempts to climb Kilimanjaro should prepare mentally and physically with an exercise regime and an understanding of altitude.

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 Fit Do I Need to be to Climb Kilimanjaro?

That’s a difficult question to answer because it’s different for every individual.

We know there are some who didn’t train much and fared very well. Then there are others who engaged in a lengthy, disciplined training program and succumbed to the altitude in a few days. Marathon runners have told us that climbing Kilimanjaro is the hardest thing they’ve ever done. While couch potatoes said it was easier than they thought it would be.

Hiking is the Best Exercise to Prepare for Kilimanjaro

There are training regimens on other 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 hiking – 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 climbing Kilimanjaro.

Remember that on Mount Kilimanjaro, you will walk slowly for prolonged periods, and carry probably no more than 20 lbs. in your day pack (usually it’ll be closer to 15 lbs.). Therefore, in your training, it is better to increase the time interval/distance and keep a slow pace than to shorten the time interval/distance and increase the pace.

(But if you’ve never hiked before, you should start with short time intervals, a slow pace, and no weight in your day pack and then gradually increase all of the above as your fitness level improves.)

What Kind of Hikes Should I Do to Train?

We recommend training three times a week, for at least one hour per session, at a minimum. The distance, duration and elevation gain of your sessions are mostly going to be dictated by what kind of trails are accessible for you in your area. An ideal trail would be a few miles with a nice uphill section that you could finish in an hour or so. Try to find something that is convenient for you so you can schedule regular training sessions and track your progress.

Try to find the time to do longer day hikes as well. This is superb training. A solid day hike would be a four to six hour hike with moderate elevation changes (~1,000 ft/305 m) while carrying a 20 lb. pack. But if you can do harder trails, then by all means go for it.

Test Your Gear While Training

It is imperative that during Kilimanjaro training, you wear the boots that you intend to climb with so that they are sufficiently broken-in (to prevent blisters). Also, you should wear the day pack you intend to carry so your shoulders/back/hips get used to the points of contact and weight (to minimize chafing and soreness). While you’re at it, try wearing all your other gear – baselayers, trekking pants, caps, etc. – while you train. If some piece of gear doesn’t work for you, it’s better to know now rather than on the mountain.

Live a Healthy Lifestyle

Physical training is just one part of getting in shape.

If you live an unhealthy lifestyle, use the climb as your motivation to change. In addition to exercise, you can:

• Eat a balanced, whole food diet
• Cut out processed foods
• Stay well hydrated
• Get enough sleep
• Limit your alcohol intake
• Don’t smoke
• Reduce sitting and screen time
• Nurture your social relationships
• Take care of your mental health

One of the best motivators for change is to have a goal in mind. So, if you’re thinking about climbing Kilimanjaro but have reservations about getting in shape for it, by booking a Kilimanjaro climb, you’ll have a time, place and event to get ready for. When a trip is booked, it’s no longer hypothetical, it becomes real. And then, you’ll be excited to act, to get to the gym, to get outside, and to make things happen.

Training for Kilimanjaro, Being fit is no guarantee for getting to the summit of Kilimanjaro. However fit you are you can still be affected by the altitude, though obviously there are a number of ways to minimize the effects. Even then, it remains true that people in their efforts have made a successfully summit while extraordinarily fit athletes have failed to summit.

But one thing that is for sure is that the fitter and stronger you are, the more you will enjoy the experience.

Cardio training and strong muscles will help you with the daily hiking on the mountain of between 5 and 7 hours. If you can, get out and hike at home whenever possible in the weeks and months leading up to your Kilimanjaro climb. Fill up and strap on your day bag to get used to carrying extra weight, and be sure to wear in your hiking boots too.

Hike steep inclines and downhills, do steps and strengthen leg muscles. Being a runner or cyclist helps.

Lots of stretching to improve your flexibility before setting off will also help muscles from becoming too stiff when on the mountain. It’s also a good idea to stretch at the beginning and end of the day whilst on the mountain.

But for all the work you might put in beforehand, the best advice for physical success is to take it slow when climbing the mountain, however fit you are or aren’t. “Pole pole”, slowly slowly, as they say in Tanzania. This will be your mantra on Kili. Your body needs to adapt to the thin air and lack of oxygen at altitude.

Almost everyone will experience at least some symptoms of altitude sickness at some point. Headaches, nausea and lack of appetite are all part of the game, but can be alleviated with rest, nutritious food and water. Obviously prior training at altitude will help in this regard, but it’s still no substitute for walking slowly and rhythmically whilst on the mountain.   Training for Kilimanjaro

Having said all of this, anyone who has successfully summited Kilimanjaro will tell you that mental strength is more important than physical strength fitness. Stay positive at all times, don’t panic or get despondent, follow the instructions of your guides at all times. All of this is key. You can do it.