Kilimanjaro is sometimes referred to as “Every man’s Everest,” because it’s possible for even a novice to reach the summit. That being said, not just anyone can climb it. You must be prepared physically, mentally and psychologically to successfully stand on the roof of Africa. Training to climb Kilimanjaro is key!

Your preparation for this adventure should begin as soon as possible with an aim to improve your overall level of fitness; obtain the proper gear, clothing, equipment you will need, and expand your general hiking knowledge and experience. Embark recommends that you start physically training to climb Kilimanjaro four or more months before the date of your scheduled climb. To improve your overall aerobic performance, you should work up to doing various cardiovascular exercises three times a week.

In addition, you should begin to enhance your general core strength, your balance and flexibility, as well as to tone your upper and lower body. In an effort to evaluate your improved fitness levels, as well as gain the experience you will need on the trail, it is also important that you get outside and practice hiking on wilderness trails; experiment with your gear, understand your newly improving fitness level, test the clothing you will be wearing in Africa, and become comfortable in the outdoors.

Get Walking

Starting your fitness regimen in preparation for climbing Kilimanjaro is simple. Just start walking! Walking has it all. Simple and natural, it doesn’t require any instruction or skill. It can be a very modest form of exercise or it can demand enough skill and intensity to be an Olympic sport.

You can walk alone for solitude or with friends for companionship. You can walk indoors on a treadmill or outside in the city or country, at home or during your lunch break. You can get all the benefits of moderate exercise with a very low risk of injury. And to boot, walking is inexpensive. All things considered, Charles Dickens got it right: “Walk to be healthy, walk to be happy.”

Whether you walk in a business suit or a sweat suit, on city streets or country roads, it’s still the same left, right, left for health. Walking can get you away from the demanding routines of daily life, And by changing into your hiking boots you’ll be able to build up to your next physical training task, hiking.

Before you take a serious walk, stretch to warm up; stretch again to cool down afterward. Start out at a slow pace, and slow down toward the end of your walk as well. Begin with routes that are well within your range, and then extend your distances as you improve.

The same is true of your pace; begin modestly, then pick up your speed as you get into shape. Intersperse a brisk clip with a less strenuous stride, and then gradually extend these speedier intervals. Add hills for variety and additional intensity.

One of the nice things about walking is that you don’t need special skill, much less lessons. The main thing is to walk naturally and comfortably. But if you want to aim for an ideal stride, a few tips may help. Try to keep your posture erect with your chin up, your eyes forward, and your shoulders square. Keep your back straight, belly flat, and butt tucked in. Keep your arms close to your torso, bent at the elbow. Take a natural stride, but try to lengthen your stride as you improve. Land on your heels, and then roll forward to push off with your toes. Swing your arms with each stride, and keep up a steady, rhythmic cadence.

To stay motivated, walk with a friend or listen to some music on your smartphone. And for some people, the best motivation is a dog — studies show that owning pets is good for your health, and walking the dog is a major reason for this benefit! During your training to climb Kilimanjaro, try to take a good long walk several times a week.

Remember to always wear comfortable, shoes, or better yet, walk in your hiking boots. Whatever you decide to wear, just make sure your footwear is able to support your ankles and have tough enough soles so your feet do not get bruised on hard tracks and trails. For safety’s sake, pick brightly colored outer garments, and always wear a reflector on country roads if it’s dark. Walk facing cars if you are not on a sidewalk, and avoid high-speed, congested traffic roadways. Beware of stray dogs and, for that matter, people; be sure unfamiliar locations are safe, and even then, try to walk with a companion.

Now that you’re walking, it’s time to start hiking! The only way to become a better hiker is to hike. In the months and weeks before your climb date, you should practice hiking in the outdoors and put at least one hundred miles on the hiking boots you will take with you on your climb. Finding local hiking trails near you should be an easy task. An internet search of federal, state and county parks should give you many choices.

The easiest type of hike to take would be an “out and back” or a “loop” hike. For an out and back, simply find a trail, walk down it for a set time or distance, then simply turn around and walk back to the start. A loop hike is one that makes a big circle, ending where you began. Here are some tips that will help you safely begin your trail training adventures:

• Get a good trail map or guidebook of the area where you are hiking, then decide on the route you will take. In many towns and cities there are hiking groups you can connect with, so you don’t have to hike alone.
• Be sure to always tell a trusted family member or friend where you will be hiking and when you are expected back home again.
• Wear sensible clothing for the conditions and carry extra in case the weather changes for the worse. For high-altitude and exposed hikes, wear or bring synthetic (non-cotton) clothing; it’s the only way to go!
• Regardless of the weather forecast, always take rain gear with you. This includes waterproof tops and bottoms or even a poncho and gaiters.

Good hiking boots are important. Most major athletic brands offer boots specially designed for hiking. Fit and comfort are more important than style; your boots should be waterproof, ankle supportive, but not snug or constricting. Look for a padded tongue and heel pad. The uppers should be light, breathable, and flexible, the insole moisture-resistant, and the sole shock-absorbent. The heel wedge should be raised, so the sole at the back of the shoe is two times thicker than at the front. Finally, the toe box should be roomy, even when you’re wearing athletic socks.

Gear and Equipment

Now that you are ready to hit the trail, let’s go over some gear and equipment you should have with you as you train. Let’s consider:

• Your backpack and what to put in
• Hydration and nutrition
• Boots and clothing
• Tips and tricks

Selecting a Proper Backpack for your Climb

During your Kilimanjaro climb, you will need a proper and appropriate backpack. This same pack is one you should use on all your training hikes in order to become comfortable carrying the weight, gear, and equipment you will be using on your climb. Backpacks come in many sizes and styles, so it’s best to be measured and fit by knowledgeable sales staff at a quality outdoor store.

Here are some things to consider when shopping for your backpack:

• Size: The interior volume of your backpack should be something between 25 and 30 liters or 1,500 and 2,000 cubic inches.
• Fit and Function: You should consider an internal frame backpack with a moderate suspension and quality zippers. It should have padded shoulder straps, a sternum strap, load lifter straps, and because as much as 80% of the load’s weight is supported by the hips, a fully padded waist belt.

You should also consider purchasing a rain cover for your new pack. Most brands offer a custom fit or built-in rain cover that protects your pack and its contents during inclement weather.

What to Carry in your Backpack

Now that you have obtained a proper backpack, what should you carry in it? Both on your many training hikes as well as on your Kilimanjaro climb, here is a list of things you should load in your pack and bring with you on each and every hike you take:

• Navigation Items: A trail map; a compass; a guidebook.
• Extra Food and Water: Think emergency stores: food and water you will only need just in case the hike becomes longer than you expected.
• Extra Clothing: A fleece or light jacket, extra socks, a warm hat and gloves in case the weather changes.
• Rain Gear: Both a jacket and rain pants or oversize poncho. Not the disposable, amusement park-type fancy fitted trash bag, but quality outdoor rain gear.
• First Aid Kit: Something simple that you can use to comfortably treat cuts, abrasions, blisters, splinters, headaches, or stomachaches.
• A Knife: There are so many choices here, but Daniel Boone once was heard to say, “In the wilderness, a knifeless man is a lifeless man!” You pick the style, you decide the size, just make sure it’s sharp and you feel comfortable using it. A Swiss Army knife, or multi-tool that has many options and is something you might want to consider.
• Matches: It’s always a good idea to be able to build a fire if it becomes necessary: matches, a lighter, a fire starter.
• Flashlight and Extra Batteries: A headlamp style works best on the trail; always pack extra batteries for it just in case.
• Skin Care: Sunscreen, lip balm, bug spray, hand sanitizer.
• Whistle: If in distress or lost, a whistle carries sound much father then your voice and can also be used to scare off threatening wildlife.
• Extra Shoelaces: It’s always a good idea to bring some type of cordage with you on the trail in case you need to tie something down, so why not multi-purpose and bring some extra shoelaces just in case yours break?
• Bathroom Kit: Toilet paper, wet wipes, hand cleaner and extra plastic zip-lock bags.
• Food and Water: Water and food are so important on your hikes so let’s take some time to discuss both at length!

Staying Hydrated

In addition to all the above items, you will need to pack enough food and water to keep yourself hydrated and energized while you hike. By the time you are ready to attempt your Kilimanjaro climb, you should be able to comfortably carry four (4) liters of water as well as your lunch and some nutritious trail snacks in your pack.

When you add in all the above-aforementioned items, you can expect your backpack to weigh somewhere between 15 and 25 pounds. After four months, your mid-week workout routine, together with your weekend training hikes should find you strong enough and confident enough to comfortably carry this fully loaded pack on your back for the entire eight-day Kilimanjaro climb.

Being adequately hydrated effects everything from how happy you are to how healthy you stay. Lack of water will increase your blood pressure. Your blood thickens and is not as efficient at transporting nutrients to your muscles. This makes you more susceptible to cramping, hypothermia, hyperthermia, and altitude sickness.

Dehydration is often identified by a range of symptoms including headaches, dizziness, and cramping. Being hydrated means your body temperature will be more easily regulated, vital organs will have the cushioning and protection needed to keep you safe, and your digestive system will be properly aided.

How do you know if you are drinking enough? “A happy mountaineer voids clear.” That simple rhyme can save your life. Check your urine. It should be clear or light yellow, not dark yellow or worse, gold. If you are voiding clear several times a day, you’re in good shape. Developing a way to stay hydrated on the trail is simple but takes practice.

First, you should consider using a water bladder and hose delivery system which allows you to enjoy small sips of water every 10 or 15 minutes during your hike without having to stop and take out a water bottle. Water bladders come in many sizes and styles; the most recognizable are the Camelback and Platypus brands. They also come with many options to insulate and protect them against freezing.

Next, you will need to have several liter-sized bottle containers that will allow you to stop and take long, deep drinks of water on your rest stops. Nalgene makes a solid product line that fulfills this function. Bottles and bladders used together will complete your hydration system: One item that allows you to take small sips of water easily and often, while the other allows you to take long, deep drinks on your frequent rest stops.

In addition to drinking water, it is highly recommended that you replace lost electrolytes and sodium with some type of sports drink. A sports drink that includes both carbohydrates and electrolytes is recommended for any exercise session or hike lasting longer than 60 to 90 minutes. The sodium in sports drinks will help the body absorb and retain the fluid and better utilize carbohydrates.

Drinking plain water during a hike or long-duration exercise session is not always effective for rehydration. For water to be retained it needs to be consumed with foods that contain sodium and other minerals. Recovery foods and beverages containing plentiful amounts of sodium include mixed nuts, baked potato chips, pretzels, pickles, and crackers. If foods containing sodium are not readily available, a sports drink or bar can be used to replace electrolytes.

There are many commercially available products targeted at replacing electrolytes lost through exercise, including food, sports drink, sports gel, and sports candies. Some of the sports drinks provide fluid and electrolyte intake with low amounts of carbohydrates, while others supply carbohydrates to meet recommended amounts in addition to the fluid and electrolytes. Some of the products are ready-to-drink formulas available in a bottle, while others are powder mixes sold in bulk or individual servings that are added to water.

You are now ready to load your backpack with plenty of water and experiment with whatever sports drinks work best for you!

Staying Energized

Hikers wanting a winning edge or improved performance on the trail need to understand what to eat, how to eat it and when to eat it! If you drink enough water and eat a balanced diet, your body can make energy efficiently to fuel top performance. By eating smart, you can make the most of your hiking talents and gain more strength, power, and endurance as you train. Base your diet on a variety of factors including your age, size and physical condition and the type of exercise you are doing. But remember: always consult your personal health care provider for individualized nutrition advice.

By eating smart, you can make the most of your hiking talents and gain more strength, power, and endurance as you train. Base your diet on a variety of factors including your age, size and physical condition and the type of exercise you are doing. But remember: always consult your personal health care provider for individualized nutrition advice.

When hiking you can expect to burn between 300 to 500 calories per hour! If it is extremely hot or extremely cold out, you can expend an additional 100 calories per hour on top of that! If you wish to stay happy, remain healthy and keep going, you will need to eat a balance of complex carbohydrates and fats (for sustained energy), fast-acting simple sugars (for quick bursts of power), and plenty of protein (to aid recovery).

To do this, you should snack hourly and eat regularly. Just like your hydration bladder, your snacks need to be quick, easy, bite-sized, accessible, and able to be eaten on the go. Think nuts, seeds, jerky, trail mix, fruit roll-ups, fuel bars, and granola.

Your hiking meals, just like your Nalgene bottle of water, is something you stop to enjoy. Unpack it, sit and take many bites. Think sandwiches – turkey or peanut butter and jelly with honey – bananas, wraps, cheese and crackers, hard boiled eggs, fruit, chips, pretzels, things like that. Now that you know what type of foods you should be eating, load your backpack with those choices and use your training hikes to see what works best for you!

Why it’s Important to Train for your Kilimanjaro Climb

In order to prepare yourself for the physical rigors of your trek to the roof of Africa, Embark has developed a simple, four-month physical training calendar designed to help you improve your overall levels of fitness by focusing on four main areas:

• Improving your overall aerobic ability
• Strengthening your core
• Improving your balance and flexibility
• Building strength in your lower as well as upper body.

Here’s why this is so important!

Cardiovascular

Cardio exercise is any sort of activity that stimulates the cardiovascular system by keeping the heart pumping at an accelerated pace for an extended period of time. Alongside a balanced diet and strength training, cardio exercise is essential to a lean, defined body and overall good health. In addition to melting fat, cardiovascular workouts bolster the bones, strengthen joints and improve cholesterol.

The Centers for Disease Control and Prevention recommends 2 1/2 hours of moderate cardiovascular activity or 75 minutes of vigorous cardio exercise – in addition to strength training – per week. To improve your overall aerobic ability think treadmill, elliptical, stationary bike, walking and running.

Core Conditioning

Most people think of the core as a nice six-pack or strong, toned abs, but the truth is that the abdominal muscles are a very small part of the core. The abdominals have a very limited and specific action, and what experts refer to as the “core” actually consists of different muscles that stabilize the spine and pelvis, and run the entire length of the torso.

When these muscles contract, they stabilize the spine, pelvis, and shoulder girdle and create a solid base of support. When this happens, you can generate powerful movements of the extremities. The core muscles also make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight, and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back. Core conditioning exercise programs need to target all these muscle groups to be effective. To strengthen your core, think crunches, sit-ups, planks, push-ups, squats, and lunges.

Stretching and Flexibility

Stretching, though often overlooked, plays a vital role in keeping muscles and joints strong and pliable so they are less susceptible to injury. That’s why it’s such an important part of warming up before physical activity and cooling down after. Spending a few minutes a day doing slow, deliberate stretches can also help you manage stress more effectively, giving you a chance to momentarily shut off outside stress, and focus, physically and mentally, on your activity. A good routine should work each of the major muscle groups and needn’t take long. Five to 10 minutes is all you need. Be sure to scan these rules to stretch by before you begin:

Rules 

• Warm up first: warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears.
• Stretches should always be gradual and gentle.
• Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.
• Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen.
• Stretch only to the point of resistance; if the stretch hurts, you´re pushing too hard.
• Don´t rush through the stretching routine; use it to prepare yourself mentally and physically for activity.

Strengthening your Lower Body

Your lower body acts as the base of your support as you walk, run and jump. Concentrating only on your upper body when you work out is a mistake. Your largest muscles are located in your lower body. They are essential in movements you perform in day-to-day activities or in sports. When you strengthen your lower body, you are strengthening your largest muscles. Regular lower-body exercise also increases bone strength, improves your balance and stamina and decreases injuries to your knees and hips, along with your risk of falling. Also, a strong lower body helps slow the physical weakness that is part of the aging process and maintains balance, stamina, and confidence. When working your lower body think squats; full or partial, leg press, calf raise, leg extensions, and hamstring curls.

Strengthening your Upper Body

Upper body strength is important to have because the upper body controls your ability to perform everyday activities such as reaching, pulling, pushing and lifting. Having a strong upper body improves your flexibility, mobility, and range of motion. If your upper body strength deteriorates as you age, you are more prone to injuries, disease and a diminished quality of life.

The muscles and joints of your hand primarily allow you to grasp and clench. Those abilities allow you to perform fine motor skills. An inability to grasp would limit your functionality significantly. The muscles of your lower arm allow you to rotate your hands and to flex and extend your hand, wrist, and forearm. Muscles in your upper arm are also involved in some of those motions. Those activities are important in pulling and pushing.

The muscles and joints of your shoulder allow you to move your arm in all directions. Moving your arm away from your body, toward your body, over your head, behind your back, toward your front and rotating your arm are controlled by your shoulder. Most activities that you perform daily would be limited by an inability to perform those functions. The muscles that connect your upper limbs to your chest allow you to flex, rotate and move your arms toward or away from your body. The muscles connecting your upper limbs to your spinal column allow you to draw your shoulders up, down and back; to extend and rotate your arms; to draw your shoulder blades toward your back. When working your upper body think bench press, lat pulldown, curls, tricep pulldowns, and overhead press.

Total Body Workout

There are hundreds of different workout routines you can do, and as long as they are set up intelligently and followed correctly, they all will work. Still, of those hundreds of possible workouts, a few sometimes stand out as being better, more popular, and more proven to work than others. A total body workout is definitely one of those.

And it’s easy to see why. Aside from the total body workout being one of the most tried and true workout routines in existence (because it just flat out works), there are a few other common reasons that people are drawn to it. Here are some that come to mind:

For beginners, it is widely agreed upon that full body training is the MOST effective way to train.

It’s a time saver. If you can only find time to work out 3 days per week, 3 full body workouts is one of the most often recommended and effective ways to do it. And if you can only manage to work out 2 times per week, this is literally your only real option.

The key to a total body workout is high frequency. The typical “bodybuilder” routine has you hitting each body part once per week. Total body workouts have you hitting each body part up to 3 times per week. Some people prefer that, and some people get better results like that. Before we can get to the actual set up of a total body workout, we first need to go over one very important ground rule of full body training.

This rule has to do with frequency, as in how many times per week you’re supposed to do a total body workout. This is an important question because the answer is very different with full body training than it is with other common types of workouts and programs.

Normally workouts are split up in terms of body parts and muscle groups. With full body training, however, you’re hitting everything all at once, all in the same day, in all in the same workout.

Your Four-Month, Sixteen-Week Training Calendar

Now that we know what to start working on, let’s go week by week and outline your pre-summit workout routine! Remember that this program is just meant to be a general outline of suggested exercises; it is intended that you use this template and customize it to your specific needs and conditions. It is always recommended to consult your personal healthcare provider and discuss with them what is appropriate for you.

• Week One: Begin stretching exercises every day while taking at least three (3) brisk fitness walks of twenty (20) minutes each. Locate a hiking trail near you, and properly dressed and equipped, take one (1) out and back hike for two (2) hours with little or no gains in elevation.
• Week Two: Stretching exercises every day. One (1) brisk fitness walk and two sessions of cardiovascular training for 20 minutes each. One (1) session of core conditioning exercises. Training hike #2 should find you on a trail, properly dressed and equipped; take one (1) out and back hike for four (4) hours with little or no gains in elevation.
• Week Three: Stretching exercises every day. One (1) brisk fitness walk and three sessions of cardiovascular training for 20 minutes each. Two (2) sessions of core conditioning exercises. Training hike #3 should find you on a trail, properly dressed and equipped; take one (1) out and back hike for five (5) hours with little or no gains in elevation.
• Week Four: Stretching exercises every day. Two (2) brisk fitness walks and two (2) sessions of cardiovascular training for 30 minutes each. Three (3) sessions of core conditioning exercises. Training hike #4 should find you on a trail, properly dressed and equipped; take one (1) out and back hike for five (5) hours with little or no gains in elevation.
• Week Five: Stretching exercises every day. Two (2) brisk fitness walks and three (3) sessions of cardiovascular training for 30 minutes each. Three (3) sessions of core conditioning exercises. Training hike #5 should find you on a trail, properly dressed and equipped; take one (1) loop hike for four (4) hours with moderate gains in elevation.
• Week Six: Stretching exercises every day. Two (2) brisk fitness walks and three (3) sessions of cardiovascular training for 30 minutes each. Three (3) sessions of core conditioning exercises. Training hike #6 should find you on a trail, properly dressed and equipped; take one (1) loop hike for five (5) hours with moderate gains in elevation.
• Week Seven: Stretching exercises every day. Two (2) brisk fitness walks and two (2) sessions of cardiovascular training for 45 minutes each. Three (3) sessions of core conditioning exercises. Training hike #7 should find you on a trail, properly dressed and equipped; take one (1) loop hike for six (6) hours with moderate gains in elevation.
• Week Eight: Stretching exercises every day. Two (2) brisk fitness walks and two (2) sessions of cardiovascular training for 45 minutes each. Three (3) sessions of core conditioning exercises. Training hike #8 should find you on a trail, properly dressed and equipped; take one (1) loop hike for seven (7) hours with moderate gains in elevation.
• Week Nine: Stretching exercises every day. Two (2) brisk fitness walks and three (3) sessions of cardiovascular training for 45 minutes each. Two (2) sessions of core conditioning exercises. Two sessions of upper body exercises. Training hike #9 should find you on a trail, properly dressed and equipped for five (5) hours with significant gains in elevation.
• Week Ten: Stretching exercises every day. Two (2) brisk fitness walks and three (3) sessions of cardiovascular training for 45 minutes each. Two (2) sessions of core conditioning exercises. Two sessions of lower body exercises. Training hike #10 should find you on a trail, properly dressed and equipped for six (6) hours with significant gains in elevation.
• Week Eleven: Stretching exercises every day. Two (2) brisk fitness walks and three (3) sessions of cardiovascular training for 45 minutes each. Two (2) sessions of core conditioning exercises. Two sessions of upper body exercises. Training hike #11 should find you on a trail, properly dressed and equipped for seven (7) hours with significant gains in elevation.
• Week Twelve: Stretching exercises every day. Three (3) brisk fitness walks and three (3) sessions of cardiovascular training for 45+ minutes each. Two (2) sessions of core conditioning exercises. Two sessions of lower body exercises. Training hike #12 should find you on a trail, properly dressed and equipped for eight (8) hours with significant gains in elevation.
• Week Thirteen: Stretching exercises every day. Three (3) brisk fitness walks and three (3) sessions of cardiovascular training for 45+ minutes each. Two (2) sessions of core conditioning exercises. Three (3) sessions of total body workout. Training hike #13 should find you on a trail, properly dressed and equipped for eight+ (8+) hours with significant gains in elevation.
• Week Fourteen: Stretching exercises every day. Three (3) brisk fitness walks and three (3) sessions of cardiovascular training for 45+ minutes each. Two (2) sessions of core conditioning exercises. Three (3) sessions of total body workout. Training hike #14 should find you on a trail, properly dressed and equipped for eight+ (8+) hours with significant gains in elevation.
• Week Fifteen: Stretching exercises every day. Three (3) brisk fitness walks and three (3) sessions of cardiovascular training for 45+ minutes each. Two (2) sessions of core conditioning exercises. Three (3) sessions of total body workout. raining hike #15 should find you on a trail, properly dressed and equipped for eight+ (8+) hours with significant gains in elevation.
• Week Sixteen: Stretching exercises every day. Three (3) brisk fitness walks and three (3) sessions of cardiovascular training for 45+ minutes each. Two (2) sessions of core conditioning exercises. Three (3) sessions of total body workout. Training hike #16 should find you on a trail, properly dressed and equipped for eight+ (8+) hours with significant gains in elevation.

If you are able to adhere to the above-suggested workout routine, you will significantly improve your chances of standing on the Roof of Africa and enjoying the summit of Kilimanjaro, happy and injury free!

Congratulations on your decision to summit the highest free-standing mountain in the world, and thank you for choosing Embark Exploration Company for the logistics of your climb!