Kilimanjaro Training Tips
- What you need to know before you go
- How do you train to climb a mountain?
- Physical Conditioning Tips and Secrets
- Will I hold up the team if I am too slow?
- How to train in the two months before you climb...
- What is your secret weapon for summit success?
- Fitness tips on the mountain...
What you need to know before you go
Mount Kilimanjaro is the crown of Tanzania. At an altitude of 5895m - almost 20,000 feet - it is the highest mountain in Africa, the highest freestanding mountain in the world, and one of the largest volcanoes ever to burst through the earths crust.
On a clear day it can be seen from more than 160km away, and although it stands only three degrees below the Equator, its peak is permanently covered with snow and ice.
Kilimanjaro is a reachable goal... and there is good reason that it is on every lifetime 'To-Do' list. But Kilimanjaro can be VERY dangerous if you are not prepared...
What to expect on a Kilimanjaro climb...
Climbing at altitude requires strength and endurance. Approaching Kilimanjaro with a reasonable level of physical conditioning is the single most important aspect for climbers to maximize their climbing potential. We suggest that the better your physical condition, the more likely you are to perform well and have an enjoyable experience.
It is not uncommon for climbers to underestimate the fitness level needed to fully enjoy their climb.
Remember... Kilimanjaro is an achievable goal. Any climber in reasonable shape has an excellent shot at reaching the top. If you are serious about reaching Uhuru peak, we will help you prepare. And it's always nice to note that many climbers have successfully climbed Kilimanjaro with NO formal training whatsoever.
How do you train to climb a mountain..?
The best overall training for a climb like Mount Kilimanjaro is to strap a pack on your back and go hiking as much as possible. This is great for a number of reasons. First your feet and joints become accustomed to the constant walking you will face on the mountain.
The pace can be slow and monotonous. This means that the same body parts are being worked repeatedly. Slowly, the gradual wear can add up. Most discomforts become apparent in the feet, knees, hips, shoulders and neck areas.
Your gear can be broken in and adjustments can be made before leaving. Simple things like how your pack best sits on your shoulders can be worked out prior to leaving and your feet will thank you when you have perfectly worked in boots.
It is not a RACE! We have seen many fit climbers burst out of the gate, only to fail up high. You are not running up Kilimanjaro. A good, smooth walking pace is what you should focus on when training. Hiking on rolling terrain three times a week for an hour straight is a great start. If you can get in some day hikes - even better. Remember - slow and steady makes the summit!
Tips to physical conditioning...
Starting now, try to get out at least three times a week for sustained exercise… Train for a period of 30 to 60 minutes. Suggested activities include walking, running, bicycling, swimming, and stepping (with your new boots on!). Proper stretching and warm-up are very important.
If you have the time please try and complete a few longer day hikes on the weekends before your trip. Focus on long, sustained walking uphill for 3 to 4 hours. (This is the best way to break in those new boots!)
Will I hold up the rest of the team if I am too slow?
No. On our climbs, you ALWAYS climb at your OWN pace. You can even climb with no pack at all! Our guides will assist you every step of the way, with food, water and encouragement.
Every night, our head guide will outline the expected climbing times for the next day. We always insist that our guides build in a LARGE margin of error.
If you feel that you simply can not continue, we will assign a personal porter and a climbing guide to help you walk around the mountain, allowing you to meet the team as they descend.
In the two months prior to our climb…
Hike once a week with a heavy pack. Try to get out and hike uphill for at least an hour every week. Steep outdoor hiking trails are great for this. Carry water weight added to your pack in collapsible plastic jugs – like milk containers. (Dump water before descending to save knees on the downhill).
You can also train with your pack on a "Stairmaster" machine. Stairs or small hills also work well. Work gradually up to training with a heavy pack and your boots.
Start drinking 4 to 6 liters of water a day EVERY DAY! This will help your body get used to drinking all of the time… a necessity when you are climbing at altitude.
Don’t be worried about “leaning out” or losing weight for the climb. In fact, it's almost better to come in a little heavy - within reason, of course. You should expect to loose some body fat on this climb – a symptom of climbing at altitude.
Try to go easy the last few weeks before leaving for Africa. Eat well and pamper your body if it has any aches. Continue your training but not full out.
The secret weapon for summit success...
Succeeding on a mountain like Kilimanjaro requires a great amount of mental strength. Mental toughness is what gets many climbers through the long hard days - and ultimately gives them the best chance of standing on the summit - and getting down again safely!
You can work on this as you train. Try to set a goal each time you run or do any exercise during your mountain training. Do not stop until you reach that goal - fighting through some pain and succeeding will be the difference between getting to the top and giving up short. Your mind will be your biggest ally or adversary when you are slowly moving towards the summit.
Fitness on the mountain...
As we begin our climb, you should be ready physically and mentally. Take care of yourself prior to arriving in Africa. Sore throats, colds or breathing problems just get worse above 3000m. If you have any medical condition such as asthma or epilepsy ensure that you have contacted your doctor, and informed us -- your guides. Make sure that we know what to do in case of an attack. Being in the right mental state is extremely important. Do not push yourself to go on if your body is exhausted, or if you have extreme mountain sickness or more serious symptoms.
Although we will have porters that carry all of the communal gear as well as the bulk of your personal gear, the trip is rated as strenuous. We cannot over emphasize the importance of conditioning. By getting your heart, lungs and legs in top physical condition, you can focus on enjoying the high mountain environment.
And remember the advice you’ll hear time and time again from our
porters:
Pole... Pole… Slowly… Slowly…
