Depending on your altitude and hiking experience Kilimanjaro will be easier for some people and much harder for others.
The Keys to Success
A lot of things need to happen to be successful on Kilimanjaro but here are a few. Firstly, the first key to success is in acclimatization, or how many days you spend on Mount Kilimanjaro.
Secondly, after climbing Kilimanjaro on all the different routes and in 5,6,7,8 and 9 days, we highly recommend a minimum of 8-9 days on the mountain on either the Lemosho or Northern circuit route.
Thirdly, you need direct access to people who have actually climbed Kilimanjaro. We know exactly how to prepare to be safe and successful.
Finally, you need an excellent guiding crew on the mountain.
Are you Training Correctly?
1). You need to consider your current ability. Are you currently training 3,4,5,6 days a week? If not, you need to develop a plan to increase your training to 6 days a week with focus on endurance training, weights and training for the downhill.
2). Assess what training facilities you have available. Do you have hills, tall buildings and access to a 30% incline treadmill and the stairmaster?
3). Does your plan include 10 plus hours of training per week and are you training in the correct heart rate zones?
Be Mountain Specific
Climbing Kilimanjaro is not easy and requires months of specific preparation. It can take anywhere from 3 to 6 months to physically prepare. Kilimanjaro requires a mountain approach to training. Running will not cut it. We highly recommend mountain specific training, which means hiking uphill and downhill with a backpack building up the weight you carry.
70% of your training should be focused on the specific movement required for mountain trekking. You will be hiking on up and down 30 degree angle terrain on summit night.
If you can hike up and down hills on a daily basis this is ideal. If you can not you will need to get into the gym using the Stairmaster and 30 degree incline treadmill with a backpack, training in targeted heart rate zones building up the weight you carry.
Train 5 to 6 Days Per Week
We highly recommend training 5 to 6 times per week in preparation for climbing Kilimanjaro. These daily gym sessions followed by longer hikes on your day or days off should be the approach.
On the summit attempt, we aim for approximately 200m/656 feet of vertical ascent per hour. From Kosovo Camp 4,900m/ 16,000 feet. At that pace we can reach the summit in 5 hours 30 minutes. In the final phase of your training you should be able to gain 500m/ 1,650 feet in 1 hour 30 minutes with a weighted backpack. You should be able to do this on back to back days.
Long Hikes
Are you building up to a long distance hill walking 5+ hours covering 1,000m/ 3,380 feet of ascent and descent? It is important to build up the length of your hikes along with the elevation gains you are getting in. If you do not have access to hikes it is important to find a building with lots of stairs that you can go up and down with a weighted backpack.
Daily Training
It is important to supplement the longer hikes with daily training that focus on building strength, core stability and endurance. If you think running and walking on the flat with a weighted backpack are enough, you need to think again. Leg strength and endurance (maintaining a heart rate in your endurance zone for longer than one hour) training are important for safety and success.
Plain and simple, spend more days acclimatizing on the mountain and build up specific physical training. These two things will give you the best chance at safely reaching the summit and getting back down again without guides having to carry you or your backpack. These are the two main reasons why people are not successful in reaching Uhuru Peak on Kilimanjaro. We can help you understand this specific training.
Hiking up and Down Hills is the Best Training
Hiking up and down hills with weight is by far the best training you can do. Try to build up from 3 hour to 8 hour hikes once a week. Taking regular and increasingly longer hikes will help develop the muscles that you need when you arrive on the side of Kilimanjaro.
This can not be on the flat. You need to try to gain 500m/ 1,640 feet, building up to 1,000m/ 3,280 feet ascents and descents. However, very few people are lucky enough to have access to hills every weekend. Try to find some local hills or stairs to walk up and down if possible. Gradually increasing the duration of your walks will help to develop your stamina and also assist in preparing you for being on your feet over long distances.
When out on training hikes, ensure that you always wear the boots you intend to take to Kilimanjaro. Getting used to and breaking in your trekking boots will assist in making you as comfortable as possible on your climb. It is also good to train in the same backpack you will be taking with you on the climb. This will help you feel at ease with it and gradually add weight to the pack to build strength. Building up gradually from 6kg/ 13lbs to 12kg/ 26lbs over a 6 month period.
Don’t Underestimate the Climb
Mount Kilimanjaro should not be underestimated. Especially the summit night on Mount Kilimanjaro. Hiking to its summit is a serious challenge which requires significant preparation and specific physical conditioning. Leg strength and endurance training are both the key to success. With forward planning, the right acclimatization schedule and the right attitude to training, you will give yourself the best chance of success. The goal is to reach the summit, however the entire journey, up and down the mountain, is only going to be enjoyable and possible if you have put in the right preparations.
Focusing on Summit Night
Remember the summit day is 12+ hours. From our high point at Kosovo Camp, at 4,900m/ 16,076 feet, you have ascend 995m/ 3,264 feet into extreme altitude to reach the summit. Then you also have to drop 2,795m/ 9,170 feet in one day to reach the camp for the night. This requires serious preparation.
It is important to start training as early as possible before your scheduled climb. Building strength, fitness and stamina. The best physical preparation is activity which simulates, as far as possible, the demands on your body that you will have during your climb of Kilimanjaro.
In my opinion there is no better way to building endurance than by walking up and down hills with a weighted backpack. Doing this while building up weight in your backpack is key to success. If you do not have access to hills you need to be using a stair master or incline treadmill to gain the required strength and endurance.
Mentally Prepare for the Climb
Being mentally prepared will also be crucial to your chance of a successful summit climb. Progressively pushing the limits of your physical training will help develop your capacity to endure the stress and strain on your body. Get used to your gear, sleeping bag and air mattress. If you are not used to camping, take time to go camping to get more comfortable with sleeping outdoors. Test your gear and be used to using each piece of equipment.
Having a positive attitude is also extremely important when taking on a challenge like this, so be prepared for all aspects of the trip. It is helpful to remind yourself that thousands of people have achieved this feat before you, and you can do it too. But do be prepared for setbacks and difficult stages during the climb as you try to adapt to the lack of oxygen. Remember that our guides, who are the best, will be there to encourage and inspire you every step of the way!
Multi-Day Training
Getting multi-day training or hiking prior to your Kilimanjaro climb is extremely important. Training once a week in the hills is simply not enough. You will be walking for many hours at a time, on a multi-day basis. You will also need to train with your backpack. Your backpack will have two or three liters of water, spare layer, rain gear, snacks, camera, medical kit, valuables and sun cream in it each day. Being used to carrying double this amount of weight at home is essential for when you are on Kilimanjaro.
If you haven’t been training with double the weight you will carry on the trek, on a multi-day basis you are going to get sore legs, back and shoulders. You need to get out and train in the hills. Even better if you can do back to back days to aid in the strength/endurance training. These back to back hikes along with daily training sessions in the gym, will help to push your fitness level to where it needs to be for the climb.
Make Sure you Come Prepared
You have invested a lot of money to do this climb. You have bought all the gear, paid for the trip and bought plane tickets. There is no point in doing all of that and not putting in the effort in your training. You have also signed up to a group climb and you need to consider the group and don’t show up unprepared. We don’t want to have to turn you around because you couldn’t find the time to train. You need to respect the mountains, the team you are going with and our team on the ground. So come prepared and make sure you find the time to train and make sure it is the correct training. We can help!
Give Yourself Enough Time to Build Specific Conditioning
It is no good trying to cram all of your training into the month before you depart. Put your training plan together months in advance, in order to build on the correct fitness, conditioning and endurance. This can take anywhere from 4 – 8 months depending on where you are starting form. Taking the right amount of time to train will also help you avoid injury.
In addition to getting out in the hills, you will need to supplement that training, 4 – 5 times a week, either in the gym or on stairs/hills. Remember, you will be walking up and down hills on steep and challenging terrain up to 6 hours most days and 14 hours on the summit night.
You will need to manage the distances and miles you are walking before the trip to make sure you get the specific conditioning for the climb. Make sure you have followed the base, build and peak format for your Kilimanjaro training. You can reduce your training before you depart on your trek a week in advance. Get some well-earned rest and start your trip feeling fresh and well hydrated.
Nutrition
Don’t ignore nutrition. You need a well-balanced diet to maintain a good level of health. As your routine picks up and you train harder, more strain will be placed on your carbohydrate stores. Before, during and after exercise you will need to supply your body with the fuel it needs!
Going on a trip fit, strong and ready, gives you one less thing to worry about on the mountain. Feeling ready boosts your confidence, allowing you to get the most out of the experience.
Mix-up Your Training
Don’t be one dimensional in your training. Hill walking and stairs should be the bulk of your training. This will build the specific muscle memory, endurance and strength training all at the same time. When you are not feeling it, do something different. Go out and do a 10k jog, bike ride up hills, yoga, stretching and weight work. Mix up your training so you are building your core, stability and overall fitness.
Everyone is individual and there is no one size fits all in your preparation. So specific training as per your current condition would need to be assessed to maximize your progress and potential. If you are starting from the couch we encourage you to enlist the service of a personal trainer, local gym instructor or join a hiking club. We are always happy to chat with you and give guidance.
