One question we get asked a lot is 'how fit do I need to be to do the Inca Trail? Whilst a high level of fitness will make the trek a lot easier it by no means requires super human fitness. We often take people who are not in peak physical condition. That being said, a solid training plan will allow you to better prepare for the climb and give you more opportunity to enjoy yourself when you're on the trail. What all successful climbers share though, is a real Kandoo attitude and that means high levels of grit and determination. All of our treks will present their own unique set of challenges but provided you have the determination to do just one more step even when you are tired we can help you to complete them.
If you are comfortable walking for 6-7 hours with an ascent of 1000m then you are certainly fit enough to succeed on any of our treks. The bare facts about the routes are that you will probably be walking around 6 hours per day with a rough ascent each day of 1000m, sometimes slightly more, sometimes slightly less.
Practice Hiking
The best training by far for any of our treks is to get your walking boots on and get lots of miles under your belt. Whether this is two to three hours walking locally or full days away on your nearest hills, you just need to clock up lots of hours on your feet as more than anything else it is just walking every day for 7 days that people find tiring. And the best cure for this is to have spent lots of hours just walking.
Hiking practice allows you to understand the stress your joints will be put under and how well you can deal with this. It also allows you to wear in your boots as this takes some time and can often be uncomfortable. Start with a comfortable distance that suits you and slowly try to work your way up to a 5-6 hour trek. If you can do this a few times then you'll be in good stead to complete your route of choice.
Aerobic Training
Aerobic (or cardio) training will be a key factor in allowing you to reach Macchu Picchu or the high pass on your trek. Aerobic literally means 'requiring free oxygen' and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Aerobic exercise builds up your cardiovascular system allowing you process limited oxygen in a more effective way. This is key for trekking in Peru, as it is a long distance exercise at altitude which will give the body less oxygen per breath.
Aerobic exercise, unlike anaerobic exercise, requires oxygen for elongated periods of time. Examples of aerobic exercise would be lane swimming, long distance jogging, walking and cycling.
One crucial thing we tell our customers is don't rush up the mountain! Trying to ascend too quickly is a huge mistake. Your body needs time to adjust - no matter your fitness levels! However, having a good cardiovascular system will help with this, but it wont prevent it. Our treks in Peru are not a sprint, they're a marathon! We recommend putting the slowest hiker to the front of the group.
Depending on fitness, we recommend a 3-6 month Peru training plan. Your hiking practice will help, but we also suggest running 6-12km three times a week. If you're using a treadmill remember to set a slight incline.
Strength Training
Any Peruvian training plan should also include strength training. Although not as important as your aerobic training, strengthening your upper body, core and, in particular, your legs, will greatly increase your chances of success. You'll be on your legs at least 7 hours a day, you therefore need them to be strong enough to take the punishment.
To strengthen your legs we recommend doing the following exercises:
- Squats
- Front and reverse leg curls
- Lunges
- Step aerobics
Remember when doing these exercises to keep watch of your technique. Exercises done with poor technique will more often than not harm you instead of help you.
Building upper body and core strength is also crucial as you'll not only be standing for hours, but you'll also be carrying gear.
We recommend the following exercises to strengthen your upper body and core:
- Shoulder presses
- Back and shoulder flyes
- Sit-ups
- Kettle-bell rows / swings
Remember to stretch after all exercise sessions! Increasing flexibility will allow your body to recover more quickly overnight after trekking all day. No one wants to trek for 7 hours after waking up with stiff joints aching all over!
The importance of stretching
Most sports injuries occur due to poor stretching. This is particularly true on mountains where repetitive movements over tough terrain put a lot of stress on joints and muscle. To loosen your muscles and increase suppleness we recommend adopting a regular stretching regime. Spend 10 minutes every morning stretching your main muscle groups.
So get that date with destiny booked, put on your boots and get out there walking!
Mental Stamina
Just as important as physical stamina is mental stamina and attitude. There always comes a point that you will want to quit and just head back down the mountain. Keeping a positive attitude and digging deep to push through is incredibly important and a valuable skill.
Training your mental stamina is no easy thing, but there are ways to accomplish it. You essentially need to construct an activity that pushes your body to what it thinks is its limit, then you need to push past that to reach your goal.
A great way to achieve this is long distance running such as half marathons and full marathons. A marathon will push you to your limit whilst having an achievable goal in sight - the finish line. If you can do this with a friend or training partner then all the better as you will both push each other to achieve more. Remember, it's that final push when your head is telling you to stop that will allow you to get into the state of mind required to complete a long distance trek.