Training for Mount Kilimanjaro Climbing

Mount Kilimanjaro, the tallest mountain in Africa is one of the best destinations of travellers in Africa. The Mount Kilimanjaro is one of the most accessible mountains to many people, as it can be climbed by trekkers of various skill levels. Some people even use bikes to climb to the top of the mountain. Although sometimes climbing Mount Kilimanjaro is somehow a challenge, anyone can reach the summit with some proper preparation in body training exercises.

This article will show you recommended training program, highlighting better workouts, nutritional recommendations, and common mistakes to avoid during your training.

What level of fitness do you need to climb Kilimanjaro?

The climb of mount Kilimanjaro takes several days continuously, and the climb may be considered moderate to difficult. In layman terms, if you can comfortably run for 10 km (6 miles) without stopping, then you are mostly ready for a high-altitude hike of Kilimanjaro. It is also important to strengthen your leg, your arm, and shoulder muscles in advance and prepare your ligaments, tendons, and joints for the climb ahead.

For effective preparation, it is advisable to maintain a regular training schedule and reduce the amount of your workout two weeks before the so as to allow your body to slowly recover. This will allow you to build up strength before climbing Kilimanjaro.

Weather on mount Kilimanjaro can impact the difficulty of the trek. At Kilimanjaro, the rainy season starts from April to early June, which makes the climb more challenging. For first-time high-altitude climbers, it is best to plan your trek between July and October when the weather is dry and most favourable.

Training types to prepare for the climb

Aim to train at least three times a week consistently. Your workout sessions should include aerobic training (cardio) and strength training. And as always, start with a warm-up exercise and finish with a cool-down.

Improve your endurance with cardio exercises

This includes activities like swimming, cycling, brisk walking on an inclined treadmill, or running on uneven terrain. You should include different training into your routine and alternate between different types of running, such as:

• Running at a comfortable pace. Good way to measure is: you should be able to speak freely while running without getting too winded.

• Tempo run: measure by maintaining a faster pace so that you can only say a short sentence or a few words at a time.

• Sprints: these are short bursts of fast running, followed by a rest period where you slow down to a walk instead of stopping completely. This recovery period should take twice as long as the sprint. For instance, if you sprint for 30 seconds, the recovery walk should be 60 seconds.

• High-intensity interval workout is important, but it is better not to overdo it. So, make sure to start your workout at a comfortable pace and increase the intensity over time. After each session of workout, you should feel energized or only slightly fatigued. However, if you notice muscle soreness, take a 1-2 day break.

Build muscles and protect joints with strength exercises

Here you can do two to three strength training sessions per week, and this will prepare you effectively for your climb. Focus on performing multiple sets of each exercise, aiming for as many repetitions as possible in a set time.

Slowly extend your strength training sessions by five minutes or more each week to build both the length and difficulty of your workouts.

Before climbing Mount Kilimanjaro, it is beneficial to include the following strength exercises into your training program:

• Squats and lunges: These are excellent exercises to strengthen your legs and making your muscles around your joints stable. By including these exercises into your Kilimanjaro training, you will reduce the risk of injury and help prevent muscle soreness on the second day of your climb.

• Push-ups, pull-ups, and deadlifts are also an excellent exercises for building strength in your arms and shoulders. Including them into your training routine will make it much easier to carry the weight of your backpack and manage your trekking poles during the climb.

• To make your Kilimanjaro climb easier, you may consider adding weight training to your routine. However, if you are not experienced with weight training, we highly recommend consulting a personal trainer for guidance.

Warm-ups and cool-downs

Warming up your muscles before a workout will help with flexibility of the muscles and reduce the risk of injury during workout. A good warm-up can include brisk walking and muscle stretches like leg swings, arm circles, torso twists, and bends.

You can also include light jumps or skipping rope for 3-5 minutes so as to get your heart rate up. A warm-up should take from 10-15 minutes.

It is important to spend 7-10 minutes for cooling down after your workout. This will help lower your heart rate and restore your breathing to normal. Here you can include 5 minutes of slow walking or light jogging, along with static stretching and breathing exercises; slowly inhale through your nose and exhale through your mouth.

Kilimanjaro trekking preparation training plan

Your Kilimanjaro training cycle should include three weeks of intense workouts followed by one week of lighter workouts. During this last week for recovery, you can reduce the duration of your workouts by about 10 minutes, lower the intensity of your strength exercises, and add an extra day for rest.

We recommend starting your Kilimanjaro trekking preparation as early as possible, from 5 to 6 months before your trip or even a year in advance if you have a sedentary lifestyle. Start training at a pace that feels comfortable for you, and you may increase the duration of your workouts as your fitness level improves. One week before your trip to Tanzania, you may lower the intensity of your workout sessions to give your body enough time to recover before the climb.

Mental stamina. Even though you will be hiking in a group with other climbers and guides, when ascending Kilimanjaro, you will sometime find yourself alone with your thoughts. It is important to keep a positive mindset to stop negative thoughts and fears from creeping into your mind. Engaging in regular physical training before your climb to Kilimanjaro not only strengthens your body but also strengthen your mind.

Water and sports nutrition

Re-hydration is crucial during the hike, as your body loses much fluid through sweat and breathing. Fluid loss causes your blood to be thick, and in turn it makes harder to circulate efficiently throughout the body. As a result, your heart works harder, leading to quicker fatigue. To prevent this, make sure to drink water consistently throughout the trek. Sip water frequently in small amounts, aiming to consume at least several liters daily according to your guide’s instructions.

To monitor your dehydration, you simply monitor the color of your urine. If it starts to darken or become brownish, this can be a sign that your body needs more water.

Common mistakes during preparation for the Kilimanjaro climb

Training too hard right before the trek increases the risk of injury, possibly forcing you to delay your tour. It is also crucial to give your body time to rest and recover. Otherwise, you might not have the energy required to reach the summit.

Not training at all before the climb can make the trek much more harder than expected. The long hours of hiking each day can cause intense muscle soreness, shortness of breath, blood pressure swings, and other complications. Being in this state will make it much tougher to reach the summit.

Not checking your shoes and gear beforehand. Tight shoes, painful blisters, and uncomfortable equipment can ruin your experience or cut your adventure short. We recommend renting gear from the best tour guide and test it before the climb to ensure it is comfortable.

Not consulting a doctor. Getting a check-up from a general practitioner can give our guides a clearer picture of your health and boost your confidence.

Climbing too quickly. With the increase in elevation, the air becomes thinner, which means you receive less oxygen with each breath. If you try to go too fast, you increase your chances of experiencing altitude sickness, which can lead to symptoms like headaches, dizziness, nausea, and weakness.

Skipping rest before the tour. We would like to suggest against starting your Kilimanjaro climb the morning after a flight, without rest. Your body needs time to rest and adjust. Additionally, it is best not to book your return flight for the same day your tour ends. Your body will need time to recover after trekking Mount Kilimanjaro. So, you may consider spending that day relaxing or going on a safari in Tanzania.

Over-stressing about the preparation. Climbing Mount Kilimanjaro is all about having a wonderful adventure, so it is better to focus on enjoying the trekking experience. Let go of all worries and negative thoughts and keep a positive mindset.

If you are planning to visit and climb Mount Kilimanjaro, it is better to prepare yourself well. Welcome to Kilimanjaro!