I’ve climbed Mount Kilimanjaro twice, and am training to climb for the third time.
Training to climb Kilimanjaro is as much about your physical endurance as it is about your mental stamina. You hike between 5-10 miles each day for 5-9 days in a row (depending on the length of your climb). Spending more time on the Mountain will give you extra time to acclimatize, increasing your success rate to reach the top at Uhuru peak (the highest peak at 19,340 feet). All climbs start at just under 5,000 feet elevation, which means you are climbing roughly 15,000 feet in elevation during your trek. There are four main routes up the mountain:
Marangu Route (5-7 days) - 37 miles round trip / Huts
Machame Route (6-7 days) - 37 miles round trip / Camping
Lemosho Route (7-9 days) - 40 miles round trip / Camping
Rongai Route (7-9 days) - 44 miles round trip / Camping
No matter which route you decide, the climb will be beautiful as you hike through 4 different climatic zones in Kilimanjaro national park (rain montane forests, heather moorland, alpine desert, and arctic tundra). To prepare for the climb, physical conditioning is important, and I’ve decided to share exactly what I do to train for every climb with you.
My Training Program and Kilimanjaro Training Tips:
First, let me just say that I am 5’7 and 120 pounds and I hate going to the gym. As a college athlete years ago, I spent enough time in the gym and now I prefer to do all my exercise outside. When I train to climb a mountain, I choose to do all my training outdoors (because I love to be outside) but you do not have to do your training outside. You can do 100% of your training indoors in a gym (or as long as you have access to a treadmill and dumbells) and I am going to show you how. First, it’s important to understand the 3 pieces of training:
Aerobic Training (2-3 times per week): This includes walking, running, and hiking. Practicing hiking is important, because after all that is what you will be doing!
What do I do? Run 5-10 Kilometers (3 times a week) and Hike in the hills or mountains near my house at least 1-2 times per month (I enjoy it so I try to get out even more).
Strength Training (2-3 times per week): This includes lifting weights, push-ups, lunges, etc.. to prepare you to climb carrying a 15-20 pound day each day. If you don’t like being in the gym, or don’t have access to one, don’t fret! Simple moves at home like Lunges(or squats/wall sits), sit-ups, and push-ups (or planks) is all you need to get the job done! Even a few a day will help!
What do I do? I practice Yoga (which essentially is a combination of lunges, push-ups, and sit-ups) while at the same time helping me practice controlling my breathing (another important element of the climb.
Mental Stamina: Kilimanjaro is not an easy climb, it’s challenging whether or not you are fit. Often the most fit people are the ones who struggle the most because they aren’t mentally prepared for the challenge. Climbing in high altitude means you need to be okay with going slow, taking your time, and listening to your body.
What do I do? I build up my mental stamina by doing long-distance running and holding yoga poses like squats, planks, etc… for long periods of time.
A Note on Altitude Preparation: Breathwork (or yoga) helps with high altitude training for Mount Kilimanjaro. You will spend several days in high altitude above 15,000 feet us it is important to be prepared!
Download your Kilimanjaro Training Guides Here:
8 week Kilimanjaro Training Plan
3 Month Kilimanjaro Training Plan - Repeat the last 4 weeks each month
6 Month Kilimanjaro Training Plan - Repeat the last 4 weeks each month
*Remember that all your walks, runs, and hikes should be at an incline (at least half of them to prepare you for the up and down of climbing a mountain)
Frequently Asked Questions:
Do you Need to Train for Kilimanjaro?
Yes, you should train for Mount Kilimanjaro. And the best way to train is simply to walk, run, or hike every day for extended periods of time multiple days a week. If you can’t run, then hike, and if you can’t hike then walk.
How much training do you need to climb Mount Kilimanjaro?
The amount of training depends on your physical fitness level. If you are already active each day, walking 10,000 steps (or 5 miles) or going out on daily jobs - that is the best preparation you can do. If you are not already doing this, then you should start walking or jogging multiple times a week (as via the schedule above). And remember, the best way to train for a Kilimanjaro (which is essentially a very slow walk up a Mountain) is to practice walking or hiking slow uphill.
Can you Train for Kilimanjaro on a Treadmill?
Yes, you most definitely can! If you can’t go outside to train, you can do everything you need inside. Just remember to run or walk with at least a 2% incline, and do your weekend hikes on “hill” or “hike” mode in which the incline is ever-changing. I would also recommend going up and down as many stairs as you get the chance to, and doing strength training at home as lunges, sit-ups, and push-ups (as shown above).
How long does it take to train to climb Kilimanjaro?
If you aren’t already active each day (hiking, walking, or running several miles), if you aren’t in great shape it’s recommended that you take at least 8 weeks (or 2 months) to train. If you are already active each day (walking or running 10,000 steps or 3-5 miles) then you just need to keep doing what you are doing! You can start training earlier, just repeat the last 4 weeks of your 8-week training module above for as many months as you need prior to your help.
How do you train for the Altitude on Mount Kilimanjaro?
Altitude training on Kilimanjaro is a tough one. The best way to prepare is to hike in high altitude environments (above 10,000 feet), which most people don’t have access to. Another alternative, is to increase the amount of Aerobic activities you are doing (such as running or jogging) which helps your body get used to working off of less oxygen in your blood.
Post written by Kylie Chenn