Good preparation makes the trek far more enjoyable. You do not need athletic training, but you do need endurance for many consecutive days of walking, and strong legs for steps and descents. Start at least eight to twelve weeks before you leave, and earlier if you are not currently active.
Build an aerobic base
Choose an activity you can sustain, such as brisk walking, running, cycling or swimming, and do it three to four times a week. Aim to build one longer session each week. The aim is to be able to move comfortably for several hours, not to go fast.
Practise hills and stairs
Climbing is the core skill. Use hills, stairs, or an inclined treadmill with a light pack. Descents matter too, because they load the thighs and knees heavily, so include downhill walking and use poles to practise your technique.
Back-to-back days
The trek demands the same effort for many days in a row. In the last month, do two long hikes on consecutive days, ideally with a daypack carrying the weight you will take on the trail. This shows how your feet and body cope with fatigue.
Strength work
- Squats, lunges and step-ups for the legs.
- Planks and similar exercises for core stability.
- Calf raises to prepare for long climbs.
Break in your gear
Wear your boots on training walks until they are comfortable, and test your socks, pack and layers. Blisters and poor-fitting boots end more trips than bad lungs.
What training cannot do
Fitness does not protect you from altitude sickness. Even very fit people can be affected, so combine your training with a sensible pace and rest days on the trail. If you have a medical condition, see a doctor before you start an intensive plan.
Taper before departure
Reduce the volume in the final week so that you arrive rested rather than tired. Use the time to pack carefully, sort your paperwork and sleep well.
A sample 12-week outline
If you are starting from a moderate level, a simple plan can be enough. In the first month, walk briskly three or four times a week for 45 to 60 minutes, add one longer walk at the weekend and a couple of short strength sessions. In the second month, extend the long walk to three or four hours, include hills or stairs and begin carrying a backpack with some weight. In the third month, practise two longer days in a row with the pack, test your boots and layers, and then reduce the volume in the final week so that you arrive fresh.
Training for the descent
People often focus on the climb and forget that descents are what hurt the knees. Include downhill walking in your training, use trekking poles, and practise taking small, controlled steps rather than long strides. Strengthening the quadriceps, hips and core with squats, lunges and step-downs protects your joints over many days of uneven steps.
Fuel, sleep and recovery
Good habits at home carry over to the trail. Practise eating regular meals, drinking enough water and getting seven to eight hours of sleep, because tiredness makes everything harder. If you plan to take supplements or medicines, discuss them with your doctor well in advance. Avoid starting something new in the last week before travel.
Check these before you go
- Have a general medical check and a dental check if you have not had one recently.
- Make sure vaccinations and travel insurance are in place.
- Walk in the exact clothes and boots you will wear.
- Ask your operator about the daily walking times so that your training matches.
What our guests say
Excerpts from guest reviews of Himalayan Wonders, our parent company, on Tripadvisor.
“I had an incredible experience with Himalayan Wonders on my Everest Base Camp trek.”
