Training for Kilimanjaro

Climbing Kilimanjaro is a bucket-list adventure that attracts trekkers from all over the world. Mount Kilimanjaro is often considered one of the most accessible mountains, as it can be climbed by trekkers of various skill levels. Although it presents a unique challenge, reaching the summit is achievable, especially with some preparation.

This article offers a comprehensive training program, highlighting essential workouts, nutritional strategies, and common mistakes to avoid, ensuring that climbers can successfully climb Kilimanjaro and enjoy its breathtaking views.

What level of fitness do you need to climb Kilimanjaro?

The ascent to the summit is mostly gradual, and the trek is considered moderately difficult. If you can comfortably run 10 km (6 miles) without stopping, you're generally considered ready for a high-altitude hike. While you don't need a personal trainer or specialized gym training to climb Mount Kilimanjaro, it’s important to strengthen your leg, arm, and shoulder muscles in advance and prepare your ligaments, tendons, and joints.

For optimal preparation, maintain a regular training schedule and reduce the intensity of your workouts two weeks before the climb to allow your body to recover. This will allow you to build up strength before climbing Kilimanjaro.

Training types to prepare for the climb

Consistency is key for any workout routine. Aim to train at least three times a week. Your sessions should include aerobic training (cardio) and strength training. Always start with a warm-up and finish with a cool-down.

Improve your endurance with cardio exercises

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

• Running at a comfortable pace. That means you should be able to speak freely while running without getting too winded.  
• Tempo run involves maintaining a faster pace so that you can only say a short sentence or a few words at a time.  
• Sprints 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 last twice as long as the sprint. For instance, if you sprint for 30 seconds, the recovery walk should be 60 seconds. An important tip is to aim for about 80-90% of your maximum effort during the intense sprinting phases rather than pushing yourself to the limit.

High-intensity interval training can be beneficial, but it’s important not to overdo it. Start training at a comfortable pace and increase the intensity over time. After each session, you should feel energized or only slightly fatigued. However, if you notice muscle sorenessMuscle soreness is pain that appears several hours or even days after a workout due to intense or unfamiliar physical activity., taking a 1-2 day break is best. Once you've rested, ease back into your routine more gradually.

A one- or two-day hiking trip is an excellent way to prepare for your Kilimanjaro climb. During this trial trek, you can get physically and mentally ready while testing your gear and sports nutrition. It also gives you the opportunity to break in your hiking boots and ensure they’re comfortable for the climb. 

Build muscles and protect joints with strength exercises

Two to three strength training sessions per week will prepare you effectively. Focus on performing multiple sets of each exercise, aiming for as many repetitions as possible in a set time.

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

Before climbing Mount Kilimanjaro, it’s beneficial to incorporate the following strength exercises into your training program:

• Squats and lunges are excellent exercises to strengthen your legs and the stabilizing muscles around your joints. By incorporating these into your Kilimanjaro training, you'll reduce the risk of injury and help prevent significant muscle soreness on the second day of your climb.  
• Push-ups, pull-ups, and deadlifts are excellent exercises for building strength in your arms and shoulders. Incorporating 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.

Warm-ups and cool-downs

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

Incorporating light jumps in place or skipping rope for 3-5 minutes can get your heart rate up. Aim for a total warm-up duration of 10-15 minutes.

It's important to spend 7-10 minutes cooling down after your workout. This helps gradually lower your heart rate and restore your breathing. 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 training plan

Your Kilimanjaro training cycle should include three weeks of intense workouts followed by one week of lighter sessions. During this recovery week, aim to reduce the duration of your workouts by about 10 minutes, lower the intensity of your strength exercises, and add an extra rest day. This approach will help your body recover effectively and minimize the risk of injury.

Example of a weekly workout schedule for individuals who lead an active lifestyle

We recommend starting your preparation as early as possible, ideally 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 increase the duration of your workouts as your fitness level improves. One week before your trip to Tanzania, lower the intensity of your sessions to give your body ample time to recover before the climb.

Water and sports nutrition

Rehydration is crucial during the hike, as your body loses much fluid through sweat and breathing. Fluid loss thickens your blood, making it harder to circulate efficiently. As a result, your heart works harder, leading to quicker fatigue. To prevent this, make sure to drink water consistently throughout the ascent. Adding an isotonic drink with electrolytes can help replenish essential vitamins and minerals. Sip water frequently in small amounts, aiming to consume at least four liters daily.

Easily digestible carbohydrates, such as glucose and fructose, are found in fruits, berries, vegetables, and honey. Isotonic drinks, as mentioned earlier, provide an ideal balance of fructose and glucose to help restore energy, making them a great complement to your nutrition plan.

Proteins are essential for strengthening muscle tissue after intense physical activity. During your hike, pack some protein bars to help replenish your protein intake. Research shows these bars can support faster muscle recovery, helping you maintain your strength throughout the trek.

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's 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 ascent can make the trek significantly harder. 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 testing your sports nutrition. It's essential to ensure that protein bars and electrolytes work well for you, meaning they're easy to digest, taste good, and don’t cause stomach discomfort. To be sure, test your sports nutrition during your training sessions.

Not breaking in 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 Altezza Travel and breaking it in ahead of time to ensure it’s 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 elevation gain, 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 hypoxia and altitude sickness, which can lead to symptoms like headaches, dizziness, nausea, and weakness.

Skipping rest before the tour. We'd like to suggest against starting your Kilimanjaro climb the morning after a flight, especially if you arrive in the evening. Your body needs time to adjust. Additionally, it’s 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. Instead, consider spending that day relaxing by the pool or going on a safari in Tanzania.

Overstressing about the preparation. Climbing Mount Kilimanjaro is mainly about having a great adventure, so focus on enjoying the experience. Try to let go of worries and negative thoughts while keeping a positive mindset. Our team will be right there to support you and ensure that you feel comfortable and safe throughout the trek.

Climbing Kilimanjaro is about overcoming your fears and limitations. To reach the Roof of Africa, you must demonstrate character and spirit strength, not just during the climb but throughout your entire preparation. Embrace this challenge as the start of an incredible adventure. After months of dedication and hard work, when you finally stand at the summit of the highest mountain on the continent, you'll undoubtedly feel grateful for the journey!

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