Whether you’ve already booked your trip to walk the Camino de Santiago, or been dreaming about doing it, you might be wondering how to prepare for it. After all, walking many miles day after day is a significant undertaking for most people!

Yet thousands of people complete a version of the Camino de Santiago each year. It’s an adventure that’s within reach for many, since it doesn’t require special skills or equipment. It can still be a challenge physically and mentally, though.

Investing some time and thought into preparing for your Camino journey can definitely make it a more enjoyable experience.  When my husband and I walked the Camino Portuguese from Porto, Portugal, to Santiago, Spain, in May 2022, we focused on specific training activities for about 3 months before we went.

If you’re looking for a specific training plan to follow, check out my “Camino de Santiago Training Package.”  It includes a 3-month training plan, as well as  videos about how to prepare, and weekly emails with tips and insights to guide you in your pre-trip journey. 

As you may know, there are many routes for the Camino de Santiago. The French Way, which starts in western France and goes across northern Spain to Santiago, is probably the best known and most popular.

The Camino Portuguese has become more popular recently, including its Coastal route and Inland route from Porto through northwestern Portugal and southwestern Spain up to Santiago.

Several other routes exist, and they each have their own charms and challenges. There are also different logistical approaches to walking the Camino that impact how to prepare.

Some variables include:

• The route’s terrain, including elevation changes (how hilly it is) and the types of surfaces you’ll encounter (tarmac, cobblestone roads, dirt roads, rocky trails, etc.).
• The range of distances you plan to cover each day. For example, my husband and I walked 8-15 miles (12-25 kilometers) per day. Some people average more, 15-20+ miles (25-35+ kilometers) per day.
• How much you’ll carry with you. Some people use luggage transfer services to take a bag with extra clothing, toiletries and other items to their next lodging, while carrying a light day pack as they walk. Others carry everything with them in a larger backpack.
• The lodging you choose. Some people stay at full-service inns and hotels. Others stay at hostels or albergues, so they may chose to bring their own sheets and towels.

The fundamentals of preparing physically for the Camino de Santiago are pretty much the same, though. Based on our experience, as well as coaching many clients who have completed various versions, here are the 6 steps of training for walking the Camino de Santiago.

1: When to Start Training 

The first thing to figure out is when you want to start focused training on preparing for the Camino.

The variables to consider for this are:

• Your itinerary, including the route’s terrain, the range of distances you plan to cover each day, and how much you’re going to carry as you walk.
• Your current activity level compared to trip activity level.
• The amount of time you have available (or can adjust your schedule to make available) for training.

For example, my husband and I planned to walk 8-15 miles per day on the Camino. The terrain of the Portuguese Inland route is hilly, with one day of hiking over 1,000 feet of elevation change. We planned to use a luggage transfer service, so we’d be carrying day packs with water and snacks, rain jackets, and a few other essentials (headlamp, first aid kit, etc.).

Our activity level at the time was walking 2-3 miles most weekdays, hiking 3-6 miles on a weekend day, on hilly routes near our home.

Our schedules were pretty flexible and open enough to add more training time as needed.

That put us in the category of having a solid base of activity relative to our itinerary. And we had enough time to increase our mileage gradually over a few months to get closer to the mileage we’d be doing on the Camino.

My clients often have different equations. Some have a more challenging itinerary – more mileage and/or more elevation change.

Some have time constraints, including working a demanding job and/or other responsibilities that limit their time to train.

Others have a bigger gap between their current activity level and their itinerary.

If you know of, or anticipate, challenges such as a big gap between your current activity and the itinerary, limited time, or other restraints, then add several weeks or even months to your training plan. I recommend starting 3 months ahead of your trip, and adding on to that based on your situation.

If you want more detailed guidance on this, check out my webinar “When to Start Training for Your Adventure.”  Or set up a free 30-minute consultation with me to talk through it. 

2: Building Stamina

The key to building stamina for the Camino is adding more activity gradually over time. You can’t cram or rush stamina. It’s a pretty standard equation, actually. Adding 10-20% to your total distance each week helps your body adapt to going longer distances. 

Pushing to do more than that increases your risk for overuse injuries, and/or being miserable.

For example, my client Chris (name changed for anonymity) walks 2-3 miles per day 5 days a week. That’s 10-15 miles total. So the first week of training, I’d recommend adding 1.5-2.5 miles total. Chris can do that by adding a half-mile to each of her daily walks, or extend one walk by 1-2 miles, or extend two of the walks to 4 miles.

A similar rule of thumb applies to adding elevation gain and adding load (how much you’re carrying). Adding to these factors gradually gives your muscles a chance to recognize the additional demand and respond by getting stronger.

With elevation gain, I suggest adding in increments of about 500 feet (~150 meters) per week. For those who live in flat places – my friends in Florida and parts of the Midwest – a treadmill can come in handy. Stairs are another great tool for simulating elevation change, especially going down, which uses your muscles differently than going up.

For load, I usually suggest clients start with a “light pack” that includes 1-2 liters of water and snacks. Then after a few weeks, have them add in items they’ll be carrying in a day pack on the Camino.

For those who are carrying everything (no luggage transfer), I’d recommend adding the rest of the items they plan to take after a few weeks of carrying the “day pack” load.

The training plan I created for the Camino de Santiago Training Package includes the suggested mileage for each week for 3 months before starting the Camino.

3: Train on Varied Terrain 

Each Camino de Santiago variation has a different mix of terrain. The thing they have in common is that they all have a mix of surfaces – paved roads, cobblestone roads, dirt roads, rocky trails, smooth dirt paths, and more.

You should be able to find out the approximate percentages of each type based on the route you plan to do.

Your training doesn’t need to exactly mimic the mix of terrain, though. It can be helpful to include a variety of surfaces during your training since each type does impact your body – especially your feet – differently.

Those who primarily walk on dirt paths should add in some paved road or path walking. The harder surface doesn’t absorb as much of the force on your feet and legs. And those who mostly walk on pavement should seek out some dirt roads to feel the variability.

If you have access to a cobblestone road, walk on that a bit – for some people, this is the most challenging surface due to how uneven it is.

Getting some time on rocky and rooty trails can be helpful too. You’re likely to do more side stepping and have your feet roll differently due to the obstacles.

4: Back-to-Back Longer Days 

As my clients get closer to their Camino experience, within a month of their departure, the training plan includes a few weeks with 2 longer days of walking. Depending on their itinerary, that could be one day of 6-8 miles and one of 8-12 miles.

I recommend that they do these longer days back-to-back. The second day can be very telling – what is sore, what rubs the wrong way, what’s their energy level. If you haven’t eaten enough or drank enough water on the first day, the second day can be especially tough.

The second day can be a mental test too. Are you excited for another day of walking? Apprehensive? How do you feel by the end of day 2? What might make a difference for you next time?

Doing a couple of back-to-back day sets is usually enough to figure out what challenges to anticipate on the Camino, and how you might handle them.

5: Strength Training for the Camino

You may have heard or read that for a long distance walk like the Camino you just have to do squats and lunges to get your legs strong.  Yet walking and hiking is really a full-body experience, especially when you’re carrying a pack!

Pack weight can be variable on the Camino, depending on if you’re going to be carrying a day pack versus a full pack. If you’re doing the Camino through a company where they’re transferring your luggage, then you only have to carry a day pack.  That’s how my husband and I did it.  We had just our day packs on, and then we had our luggage transferred to our lodging each day. 

Some people do carry a full pack with everything they need for their Camino, including all of their clothing, toiletries, and possibly some bedding. If you’re doing this, you’ll definitely want core and upper body strength as well as leg strength!

Here are a few reasons for building full-body strength:

• More comfortable carrying additional weight.
• Reduce risk of injury, because stronger muscles are more resilient.
• Build endurance for longer days of being active.

The workouts I set up alternate between upper body, core and lower body, so that you’re rotating through the muscle groups.  That way you can rest one part of your body while you’re working another part.  It’s a very efficient way to do strength training so that you can keep moving, and you can work most muscle groups in 25-30 minutes.

Another thing that I incorporate into the strength training is horizontal or lateral movement.  Walking is usually pretty straightforward. Doing lateral movements reinforces your other muscle groups around your hips to support you. 

The training plan I created for the Camino de Santiago Training Package includes 4 full body strength workouts to use as you prepare for the Camino.

6: Testing Your Camino Gear

One of my clients said every walk or hike is a gear testing opportunity. I totally agree. When you’re going to be spending a week or more wearing pretty much the same thing, test out as many combinations as possible before you go.

It’s amazing what a difference it can make in your comfort. Bad gear can make what otherwise would be a good day, a really miserable day. And good gear can make a bad day more comfortable. There are lots of options out there. There are also lots of preferences, so find what works best for you.

Rain Gear

The northwest part of Spain is known as being pretty rainy.  If you’re familiar with the Pacific Northwest, it’s kind of a similar climate.  Those storms come across the Atlantic, and they just roll right into Portugal and western Spain. 

So testing your rain gear is key! Some people wear a rain jacket only, some use a poncho, some wear rain pants as well. Whatever your preference is, get out there on at least one rainy day and see how well it holds up.

If you live in a dry climate and don’t have a rainy day opportunity, put on your gear and stand in the shower for at least a few minutes!

Trekking Poles

For this adventure, I’d say using trekking poles is a personal preference. Less than half the people we saw were using them. My hubby and I did use hiking poles on the Camino, though honestly we would’ve been fine without them.

If you’re going to bring trekking poles, use them at home first to get comfortable with the cadence. For more on trekking poles, check out “4 Reasons to Use Trekking Poles.”

Backpack

You definitely want to test your pack.  I encourage people to wear their pack on their longer training walks, and even some of the shorter walks or hikes during the week too.  You don’t have to wear it on every single walk, though.

If you don’t have a lot of experience with backpacks, go to your local outdoor store.  The staff should be able to help you find one that fits well and get it adjusted.  Many packs have adjustments to make sure it fits nicely on your back and your shoulders.

We saw just about every type of backpack on the Camino.  Everything from the little shoestring “flash pack” style, to what my husband and I wear, to full multi-day backpacks. 

Your pack size depends on how much you plan to carry with you from day to day, and what is comfortable for you.  I like packs that are more sturdy and substantial, with good padding on the shoulders.  I prefer to have a hip belt, which helps support the weight, plus I like pockets in the hip belt for lip balm and sunscreen. 

I suggest having a pack that will carry at least:

• Rain gear – jacket or poncho, and pants if you tend to get cold
• Light fleece or other top, if you’re walking in the spring or fall and it gets cool
• Snacks
• 2-3 liters of water (either in a water bladder or in water bottles)
• Extra pair of dry socks
• First aid kit, especially with blister prevention and treatment stuff
• Headlamp (just in case you get delayed!)
• Sunscreen and lip balm
• A hat (if you’re not wearing it)
• Toilet paper!
• Battery pack to charge your phone, especially if you’re using its GPS for navigation

You might also get a packing list from the company you’re using to support your Camino journey, or there are lots of lists online from experienced Pilgrims.

Aim to find that sweet spot of having enough space that if you want to stuff a couple  more things in, you can, but it’s not so big that your stuff is flopping around in there.  It might take a little experimentation.

Then there are the things that, if you have luggage transfer, you can keep in your regular luggage. This will probably include a few more changes of clothes, toiletries and other “comfort” items like a foot massager or slippers!

Footwear and Socks

A big topic of discussion for the Camino is footwear and socks. Actually, they go together, and you should wear them together when you’re training, because it’s the combination that makes a difference.

On the Camino, we saw everything from full leather, ankle-high hiking boots, which frankly, I think is overkill, to sandals. 

We had heard from several people that with the mix of terrain, as well as the weight of your pack, trail runners should be fine. We went with that approach, which includes a bit more sturdy sole than a basic running shoe.

Just remember your feet are what you’re moving around for hours and hours and hours. So the weight that’s on your feet is what you’re lifting with each step.

Some things to consider:

• How much support do you feel comfortable with for your ankles?
• How much grip do you want on the bottom?
• What materials do you prefer for the upper part of the shoe?

I usually recommend to people that they start trying shoes out two to three months beforehand. That gives you a chance to like wear them for several walks and test to see how they feel. And if you decide they don’t work, you still have time to switch!

If you find a pair that work really well for you, consider buying another pair. Because by the time you do your training and you do the  whole walk, you might wear them out!

Another thing some people do, and especially people who have luggage transfer, is bring 2 pairs of shoes. So you can alternate if you don’t want to wear the same shoes every day.

It’s Your Camino – Do It Your Way

As you may have figured out by now, there are lots of variables on the Camino de Santiago. One of my favorite sayings from the Camino experience is “Everyone walks their own Camino.”

You can do it at your pace, in as long or short segments as you want, with as much or as little logistical support as you want, and with whatever mindset you want. There’s no “right” or “wrong” way – that’s part of what makes it magical.

Buen Camino!

To learn more about getting a customized training plan and ongoing coaching support for the Camino de Santiago, set up a 30-minute free consultation call.

Each year thousands of people reach the summit of Mount Kilimanjaro, aka Uhuru Peak, the highest point of Africa. On July 22, 2024, I stepped foot on the Rooftop of Africa! If you’re dreaming of being among them, add these seven surprising tips to your training plan for Kilimanjaro to improve your chances of reaching the summit.

People sometimes ask on social media groups if you need to train to climb Kilimanjaro. Unless you’re hiking multiple days a week with significant elevation changes, I strongly suggest focused training for three months or longer.

Looking for a training plan for climbing Kilimanjaro? Check out my Kilimanjaro Training Package that includes a plan plus additional tips and insights! 

Typical Advice for How to Train for Kilimanjaro

Before diving into the seven surprise tips, let’s start with the typical advice for a Kilimanjaro training plan. After all, these are all valid and useful activities to improve your physical condition and preparation. 

Do lots of hiking. Of course, hiking is a key component of a training plan for a multi-day hiking trip!

Ideally a Kilimanjaro workout plan includes walking or hiking 4-5 times a week in the months leading up to your trip. Add distance and increase elevation changes for your training sessions gradually, 10-20% per week. Aim to be able to hike close to the distance of your longest day with your full backpack (see below for more about the pack).

Here’s a sample Kilimanjaro training plan for the last 4 weeks of training, which is similar to what I did. This assumes you’ve been building up to this mileage over time:

4 weeks before departure: 3 walks for 4-5 miles with hills, 2 hikes for 6-7 miles with 2,000-2,500 feet of elevation change

3 weeks before departure: 3 walks for 4-5 miles with hills, 2 hikes for 7-8 miles with 2,500-3,000 feet of elevation change

2 weeks before departure: 3 walks for 4-5 miles with hills, 2 hike for 7-8 miles with 3,000-3,500 feet of elevation change

1 week before departure: taper off to conserve energy, 3 walks for 3-4 miles, 1 hike for 4-5 miles with 500-1,000 feet of elevation change
To get the full plan, including strength training workouts and additional tips for climbing Kilimanjaro, check out the Trailblazer Wellness Kilimanjaro Training Package. 

Take the stairs. I definitely include stair climbing sessions in my clients’ Kilimanjaro training programs. Going up and down stairs will build your leg strength for the elevation changes you’ll experience while climbing Kilimanjaro.

Do squats and lunges. I highly recommend these classic leg muscle builders. They will help your legs endure back-to-back days of hiking and be less prone to injury.

Break in your hiking boots. Also wear your boots with the SOCKS you’re planning to take on Kili. It’s the combo of the boots and socks worn together that causes blisters!

Wear your backpack on training hikes. Ideally, you should also fill your pack with the items you’ll be carrying while climbing Mount Kilimanjaro. If you don’t have everything yet, at least put in enough to make it the same weight as it will be for your trip. And be sure to include water – you’ll need to carry 3-4 liters on Kili!

Starting about 8 weeks before the trip, add a few more pounds to your basic daypack. By 4 weeks out, include everything you’ll be carrying each day on Kilimanjaro.

Now for the tips for how to train to climb Kilimanjaro that you may not have heard about yet. 

Tip 1: Go Slow, aka pole pole, on Your Training Hikes

When you review the itinerary for climbing Kilimanjaro, you may notice that some days you’ll only hike 3-5 miles. You may think to yourself, I can hike 3-5 miles in just a couple of hours!

However, hiking 5 miles at high altitude and with tricky terrain may take 5 or more hours. You want to build up your stamina for being on your feet for that amount of time. So don’t rush through all of your training hikes.

You don’t have to hike at 1 mile per hour at home. But I do suggest doing several longer and slower hikes, ideally with a lot of elevation change, that take you at least 4-6 hours.

If possible, do two longer hikes on back-to-back days so your body gets used to that level of activity.

Tip 2: Prepare for the DOWN

Many people worry about how hard it will be to go up. Yet going down can be harder on your body! The eccentric muscle contractions that help you brake or brace yourself on the downhill requires different effort than hiking uphill.

Most Kilimanjaro hiking itineraries are set up with 4-7 days for hiking up, with elevation gains of 1500-4000 feet per day. This helps with high altitude acclimatization and energy conservation.

Then there are only 2 days for hiking the descent back to the base, with a total elevation loss of more than 14,000 feet. That can mean you’re going 7,000+ feet of downhill in one day. That is a LOT of downhill. 

So if you’re tempted to just train on a treadmill and crank up the incline, or spend hours on the stair climber, I strongly recommend you reconsider.

Find some hills or man-made inclines like stairs, bridges or parking ramps, so you can hike up AND down. If you can find a trail with a long downhill section, go hike it a few times.

Tip 3: Do Side Steps on Stairs to Build Hip Strength

In addition to walking up and down stairs, I advise clients to go up and down them with side steps. Simply turn 90 degrees so your feet are parallel to the steps and step up. Here’s a video of side steps in case you’re still wondering how to do it.

We spend so much of our time walking forward on flat ground. This lateral exercise helps build your hip strength for side stepping and uneven ground you’ll be hiking on.

By getting your muscles and joints used to lateral movements as you prepare for your Kilimanjaro hike, you’ll be less sore and have more stamina when you’re hiking for days in a row.

Tip 4: Train on Varied Terrain

The trails to the Roof of Africa go through multiple climate zones and include a wide variety of surfaces. You’ll encounter roots and mud and rocks and snow and ash and more as you climb and descend.

Do your best to prepare your body and feet by finding as much variety in trail conditions as you can. If you’re in Florida, walking on the beach and sand dunes definitely counts!

Use apps like AllTrails or Hiking Project to scope out interesting trails. You can also check with your local outdoor store staff for ideas. You might be surprised what your local parks and recreation areas have to offer!

If you’re not comfortable hiking on unfamiliar trails by yourself, look for a local hiking group via MeetUp or social media.

Tip 5: Get Out to Hike Whatever the Weather

Like the previous tip, this helps condition your body and mind for the variety of conditions you’ll encounter. If you wake up one morning while you’re hiking Kilimanjaro and it’s raining, you’re not going to roll over and hope that it’s nicer out the next day, right?

Of course, be safe, don’t go out in extreme conditions that could be dangerous. But if you’ve planned to do a multi-hour hike on a day when it’s rainy or chilly, that’s a great time to test your gear!

Make sure that rain jacket really is waterproof. Practice putting on and taking off layers. Figure out if what you’re planning to bring works well together to keep you warm and dry.

Tip 6: Practice with Trekking Poles

If you’re not already using trekking poles for hiking, this is a trip where you should strongly consider starting. Go back to Tip 2 about the descent. If you’re still on the fence, read “Why to Use Trekking Poles”.

Don’t wait until you get to Tanzania to try them. Start practicing with trekking poles at least one month before your trip so you get used to the cadence and feel of them. Take them out on your longer hikes that have a lot of elevation change – you may be surprised at the difference it makes.

Here are a few tips on using poles.

Tip 7: Concentrate on Your Core

While strength training for your legs is important for hiking, having a strong core is key for keeping you stable and carrying your backpack comfortably.

You don’t have to have 6-pack abs. You just need to work on building up the strength of your abdominals, obliques and lower back so they can support the twisting, bending and other movements you’ll be doing during the hike.

One simple exercise to do is a lunge-stance twist while wearing your pack. Put on your backpack with a few pounds of weight in it and step forward. Hold the lunge stance and twist towards your front leg. Repeat the twist 10-15 times, then switch legs and twist the other way. Check out the lunge-stance twist video here.

By integrating these seven tips, along with the typical training advice for climbing Kilimanjaro, you’ll improve your fitness level and be better prepared for this challenging trek!

For a comprehensive training plan, including all of the elements in this post, check out the Trailblazer Wellness Kilimanjaro Training Package. 

If you have specific questions or want to chat about your specific situation, set up a free 30-minute consultation.

Learn more about personal training + adventure coaching packages to help you prepare for climbing Kilimanjaro or other adventures.

It’s a classic bucket-list hike. The Inca Trail trek to Machu Picchu ranks high on many lists, and I know first-hand why. In 2013 my husband and I hiked the popular 4-day route and joined the throngs of humanity at the ancient ruins.

We had an amazing experience. In fact, it’s one of the experiences that inspired me to channel my personal training and coaching expertise  on training people to get fit for the Inca Trail and other adventures!

Among the amazing things about the Inca Trail is it’s an achievable goal for most people, with some training. It doesn’t require expensive equipment or special skills. All you really need are decent hiking shoes or boots, a backpack, and clothes for various weather conditions. I also highly recommend trekking poles – more about that later.

That doesn’t mean it’s easy, though. It is physically challenging. I’ve seen some comments on Facebook groups and Google reviews from people who say they “didn’t train” for the Inca Trail. I wonder what they really mean when they say that? Maybe their “normal life” includes hiking 3-4 days in a row, with 2,000+ feet of elevation gain and loss, at high altitude? Or by “ not training” they mean they didn’t run laps around a track or spend hours in the gym?

My husband and I live in Colorado, and let me assure you, we had an Inca Trail training plan! At the time, our normal weekly activities included hiking 5-8 miles with about 1,000-2,000 feet of elevation change. Yet we knew that wasn’t enough for us to really enjoy the trek.

Since then, I’ve learned a LOT about creating effective training plans for multi-day hiking trips like hiking the Inca Trail.

And I created the Inca Trail/Salkantay Trek Training Package, which includes a 3-month training plan as well as video content and weekly emails to help you prepare for this adventure!

As a certified personal trainer and adventure coach, here are the key components I include in training plans for hiking the Inca Trail. My adventure coaching clients have come back from Peru with smiles and stories of enjoying it more than they had imagined!

If you’d

Training Hikes – Elevated 

Every Inca Trail training plan you find online includes variations of how far and how many days a week to hike. Of course, this pretty much goes without saying!

For my clients, I set up a customized plan based on their fitness level. I use their current walking or hiking volume, then add 10-20% more distance each week.

As their trip gets closer, the training program adds more hills and specific elevation gain and loss goals. The elevation changes are key because that’s what prepares your body and legs for the reality of the Andes Mountains!

For example, 4 weeks before my client leaves for Peru, I may recommend that she does a hike that’s 7-9 miles long with 2,000 feet of elevation change (up and down), plus 3 other walks or hikes that are 4-5 miles long with hills. For some clients who live in flat areas (Kansas, Florida, my childhood home in Michigan), that may mean finding the one nearby hill of 100 feet and doing laps!

Here’s a sample plan for hiking/walking for the first 4 weeks of training. This assumes the person normally walks 3 miles a couple of days a week, and goes for a 4-5 mile hike once per weekend:

Week 1: 3 walks for 3-4 miles, 1 hike for 4-6 miles

Week 2: 3 walks for 3-4 miles, 1 hike for 5-7 miles with 500 feet of elevation change

Week 3: 3 walks for 3-4 miles, 1 hike for 6-8 miles with 500 feet of elevation change

Week 4: 3 walks for 3-4 miles, 1 hike for 6-8 miles with 750-1,000 feet of elevation change

Because of the constant up-and-down of the Inca Trail, I strongly suggest using trekking poles for several reasons. And I also suggest using them on hikes for several weeks before the trip for those who are new users.

The other components to add as the trip gets closer is a fully loaded backpack and the hiking boots you’ll be wearing on the trip. At about 8 weeks before the trip, I advise clients to start adding a bit more weight to their basic daypack. By 4 weeks out, it should include everything they’ll be carrying on the trip.

Preparing for the Famous Inca Trail Stairs!

One of the most memorable parts of the Inca Trail for me was definitely the “original Stairmaster” in the Andes! Wowza, those people liked their stone stairs!

After I got over marveling about the amount of labor it must have taken to build mile after mile of stone stairs, I was very glad I had done some stair climbing in my office building. (I was still in my corporate job back then.)

I advise my clients to find at least one set of stairs, and become friends with it. Dial up some podcasts, audio books, music, whatever will keep you going up and DOWN the stairs. I also recommend that clients walk up and down the steps sideways – facing the railing. This works the hip flexors a bit differently, and strengthens them.

Sometimes clients ask if using a Stairmaster at the gym is okay. Occasionally, yes it’s fine. But I urge them to use real stairs at least 1-2 times per week to build up their capacity for the downhill.

Here’s a sample of the stair plan:

Week 1: 2 sessions of stairs, 40 up and down, 20 sideways up and down per side

Week 2: 2 sessions of stairs, 50 up and down, 25 sideways up and down per side

Week 3: 2 sessions of stairs, 60 up and down, 30 sideways up and down per side

Week 4: 2 sessions of stairs, 70 up and down, 35 sideways up and down per side

If my client lives in the flatlands, I’ll suggest doing 1-2 more sets of stairs per week.

As the trip gets closer, I recommend wearing a full backpack for stair sessions.

Including Strength, Balance and Mobility in Training

For years I was a cardio queen who rarely lifted weights or did much stretching. I’d rather be outside, exploring in the fresh air. I thought lifting dumb bells was for dummies – those guys who wanted to spend hours to have 6-pack abs.

When I studied for my personal training certification, I learned so much about the value of strength training. Especially how it could help me do all the things I love better and longer.

Now I know that strength training can actually improve muscle endurance, and reduce the risk of injury. This is especially important on a multi-day hike, where if you get too tired or injured you get carried out on a mule! Um, yeah, I’ll spend some time lifting dumb bells to avoid THAT!

Check out How to Train for a Multi-day Hike for my suggestions on building overall strength, a simple balance challenge, and mobility tips.

Training for High Altitude on the Inca Trail

The Classic Inca Trail tops out at 13,828 feet (4,215 meters) above sea level. The increasingly popular Salkantay Trek route reaches a breathtaking 15,190 feet (4,630 meters) altitude. Machu Picchu is at 7,972 feet (2,430 meters) above sea level, so even just walking around the ruins can be taxing.

I’m often asked how to prepare for high altitude and avoid altitude sickness – especially from people who live at or near sea level.

I had a great conversation about this topic with my friend Kit Parks on her Active Travel Adventures podcast.

From a training perspective, I recommend preparing your lungs and heart by increasing your heart rate through cardio exercises. This may include occasional high intensity intervals, though check with your doctor before adding these to your workouts.

Some people recommend certain types of breathwork to prepare for the lower concentration of oxygen in the air. I don’t have direct experience with that, though.

What I do recommend, based on lots of scientific evidence, is arriving at a higher altitude location several days before your trek.  This allows your body to acclimate. Technically this isn’t training, but it is important.

Cusco (the arrival point for most people who are hiking the Inca Trail) is at 11,152 feet (3399 meters). This is higher than the starting point for the Inca Trail. In fact, it’s higher than any town in the continental US!

Strolling around Cusco, checking out the historical sites and Peruvian crafts, is one of the best ways to acclimate for the trek. Drink plenty of water and tea – but avoid the Pisco Sours until the end of the trip, as alcohol can have a negative impact on red blood cell production.  You want all the red blood cells you can get at high altitude!

When to Start Training for the Inca Trail

This is another question I often get when travel talk turns to Machu Picchu: when should you start training?

The short answer is, it depends. The main factors are

1. how much physical activity you’re currently doing
2. how your itinerary is set up (number of days and mileage + elevation change per day)
3. how much time you have to train

For the Inca Trail, someone who is not very active may benefit from 6+ months of training. Someone who is hiking regularly may get by with focusing on the activities in this post for 3 months.

If you’ve had an injury, such as a torn ACL or severe ankle sprain, you may want to allow for an even longer lead time. Definitely check in with your doctor, and even your physical therapist, to figure out what’s realistic.

Hiking the Inca Trail is an incredible experience. If you’re going to invest the time and money in flying to Peru and going on this epic trek, why not invest in getting yourself ready to really enjoy it?

To learn more about getting a customized training plan and ongoing coaching support for the Inca Trail, set up a 30-minute free consultation call.