Training for Everest Base Camp
We lead hundreds of trekkers of all ages and levels of fitness to Everest Base Camp each year. The two questions that nearly every trekker asks before taking on Everest Base Camp are: “How hard is the trek, and how do I prepare?”
Many people picture the trek to Everest Base Camp as something like a marathon up the world’s tallest mountain, a physical challenge far beyond their ability. While the trek is tough, it is not nearly so bad as this. With the right attitude, the right pace, and some good preparation, trekkers young and old successfully reach Base Camp, and have a wonderful time along the way.
It’s important to put the Base Camp trek in perspective. It is a long route (over 120km round trip), but we’ll go slow and steady all the way. We lead the trek over 11 days: 8 days up, 3 down. You’ll spend 2 days on the way up resting and acclimating to the elevation, and most days have about 5 – 8 hours of trekking at a pretty reserved pace. We’ll gain about 300m (1000 feet) of elevation on average each day. We want to enjoy the views, and we have plenty of time. Slow and steady is the best way to safely enjoy the journey and minimize symptoms of elevation sickness.
Preparing for your trek:
Getting yourself physically and mentally ready for your Base Camp trek shouldn’t feel overwhelming. Don’t underestimate it, but you don’t need to be a marathon runner or top-grade athlete to make the trip. However, practice and preparation will make your trek much more enjoyable.
You should always check in with your doctor before taking on a physical challenge like trekking. It is important to understand that physical fitness does not guarantee you won’t be impacted by High Altitude Sickness. It will help you endure the challenges of the trek, and enjoy your experience much more, but how your body adapts and responds to extreme elevation is only somewhat impacted by your physical fitness.
Train in conditions as close to the trek as possible:
- Wear your boots and daypack with a bit of weight in it (buy it early, train with it, be ready to return it if it isn’t comfortable)
- Hike for hours (push for duration, in addition to distance)
- Practice elevation gain and loss (look for steep hills, use a stair machine)
The single best way to prepare for your Base Camp trek is to get out hiking. Find some local trails or hike through your town, just get out and walk. Get used to long walks, learn where your body struggles and how far you can push yourself. You’ll be amazed at how far you can go once you get used to pushing through the first wave of discomfort.
Start small, build your endurance and step up the difficulty over time. Get to where you can walk for 5 or 6 hours with minimal breaks. Once you’ve done a few all day hikes you will have a good idea how your body will react and how to manage the Base Camp trail.
Important: Get your trekking boots early and break them in! Whether you’re hiking on local trails or wearing them to the supermarket, you’ve got to get used to your boots. Pay attention to how your feet feel wearing them, you should have about a finger’s width of space between your toes and the end of the boot. If they’re pinching or rubbing after a few hours on the trail at home it could be much worse after a few days on the trek. The same goes for your daypack. Get it early, and wear it on your practice hikes. Get used to weight and learn how to adjust it to be more comfortable. Add a bit more weight as you get more practice. You’ll be glad you did, everything seems to weigh more after a few days on the trail and you’ll be far better prepared.
Cardio Training (Aerobic Exercise)
Cardio workouts (walking, jogging, swimming, cycling) help train your body to work hard with less oxygen. This will help you keep your breath and focus at high elevation, and to enjoy the hike dramatically more.
Develop your cardio endurance with a simple workout 2-3 times a week, YouTube has many great options that can be done at home or on easy to find equipment. Build up difficulty and duration over time, and remember why you’re training when you’re tired and want to stop early. You want to be basking in the views, not bent over struggling to catch your breath.
Trekking is a natural activity, it’s what the human body does best. You shouldn’t need a lot of dedicated strength training, but it is a good addition and can be very helpful if you can’t do practice hikes. You’ll be trekking and gaining elevation for several hours each day, help your legs get ready by doing some strength training early.
If you don’t have access to good trails, here is a basic workout program that will get you pretty far in preparing for your trek using a treadmill and stair machine. If you don’t have access to these machines, a running track in the park or going around the neighborhood will work just as well.
- Walk / jog for 45 minutes on the hill setting
- 10 minutes of stairs at 30 – 45 steps per minute
- 5 minute slower walking to catch your breath
Repeat a few times, or until you’re too fatigued to continue. Do this 2 times a week and increase the time jogging and on the stairs as you’re able. If you want extra strength training, adding in a few sets of lunges and squats can be a great way to build those leg muscles.
Watch your form, and make sure you’re stretching after!
Tips to get the most out of your training
- Give yourself enough time to prepare
You won’t get much benefit out of rushing your training in the few weeks before your trek. Start early. We go slow and steady up the mountain, your training should do the same. Give your body plenty of time to adjust.
- Watch your nutrition
As you step up your training you need to make sure you’re stepping up your nutrition too. You’ll use more calories and need more protein and nutrients to build muscle and stay healthy.
- Learn a few stretches to limber up before and after a day on the trail
Having trekked many times, I can’t encourage this one enough. Get in the habit of adding 5-10 minutes of stretching to the end of your day on the trail. You’ll sleep better, and your body will thank you in the morning. Some dynamic stretches will warm you up in the morning and get you ready for the trail, and some static stretches will help loosen your muscles to heal as you’re resting at night. Here are some good recommendations for both dynamic (warm up) and static (cool down) stretches.
- Taper off before your trek
You don’t want to push yourself hard right before your trek. If you’ve started early, let your body rest up for a few days or a week before you get to Nepal. Stay active, keep stretching, but don’t train too hard. You want to arrive fresh and ready to hit the trail.
Putting it all together:
The Everest Base Camp trek is challenging, and shouldn’t be underestimated. It will push you, and make you push yourself through discomfort, pain, and fatigue. It is worth it. Train now and get in the best shape you can so you’ll be ready to bask in the Himalayan wonders all along the trail.
Categories: Staying Healthy