Mount Kilimanjaro: Trip Preparation & Destination Information

We highly recommend everyone begin training at least two months before departure.

Important note: Always consult with your physician before commencing with a workout program.

If you've never hiked before, you should start with shorter time intervals, a slower pace, and no weight (in your day pack) and then gradually increase all of the above as your fitness level improves. Remember that on Mount Kilimanjaro, you will walk slowly for prolonged periods, and carry probably no more than 20 lbs in your day pack. Therefore, in your training, it is better to increase the time interval/distance and keep a slow pace than to shorten the time interval/distance and increase the pace.

It is imperative that during Kilimanjaro training, you wear the boots that you intend to climb with so that they are sufficiently broken-in (to prevent blisters). Additionally, you should wear the day pack you intend to carry so your shoulders/back/hips get used to the points of contact and weight (to minimize chafing and soreness).

If you have access to hiking trails and a schedule to accommodate it begin walking and hiking in hilly/steep terrain. Nothing prepares you for a backpacking trip better than the activity itself! 

The following is how a moderate program may look:

• First week of training
   
  • Tuesday: one-hour hike with a daypack
  • Thursday: one-hour hike with a daypack
  • Sunday: 2-hour hike with a daypack

• Two weeks before the trip
   
  • Monday: 3.5-hour hike with a 20-pound pack
  • Wednesday: 2-hour hike with a 20- pound daypack
  • Thursday: 3.5-hour hike with a 20-pound pack
  • Sunday: 7-hour hike with the weight you’ll have on your trip

There are many other activities that are easily incorporated into your daily life to build your overall fitness. Cross-training is also important to strengthen opposing muscle groups and it helps to avoid over-use injuries.

Supplemental training ideas include:

• Climb the stairs at your office, house, park, or neighborhood with a backpack. Stair climbing is a fantastic way to simulate backpacking in hilly or steep terrain.
• Bike to work or when running errands. Bike around town or on country roads outside of your town/city. Cycling is a great way to build endurance and strength in your legs.
• Gym activities include step aerobics, treadmill, bicycling, or elliptical trainers to name a few. A modest weight training program focusing on the muscles that support the ankles, knees, back, and shoulders is also beneficial.
• Swimming is a great way to build endurance and cardiovascular fitness and is easy on the joints.
• Walk to work instead of driving. Run your errands by walking and carrying your groceries home in a backpack.
• Yoga and/or Pilates classes can build strength throughout your body while also improving your flexibility.
• Intramural sports.
• Jogging is another option, however, if you are not a regular runner it can easily lead to injuries that backpacking may then exacerbate. Undertake a jogging routine with care.