1). Picking the Right Itinerary is Critical

We highly recommend the 5 day classic itinerary. With new restrictions in the city of Machu Picchu, anyone entering the city is limited to just two hours. The 5 day itinerary gives you more time on the trail to experience every site along the way. This itinerary also gives you two visits to the city of Machu Picchu.  Our 5 day itinerary also includes a night sleeping in the beautiful town of Aguas Calientes.  After a well deserved shower, we will treat you to dinner in Indi Feliz to celebrate your success.  The next morning, we will go back up to Machu Picchu for our second visit.  On this day we will explore the ruins and do a full guided tour.

2). The Specific Training

Trekking the Inca trail to Machu Picchu is a 26 mile trek over 4 days of walking.  You will be starting at 2,800m/ 9,186 feet, trekking up to 4,215m/ 13,829 feet and ending back down at 2,450m/ 8,038 feet. This trek should not be taken lightly. You will trek over a number of passes, steep ascents and descents, and thousands of rocky, uneven steps. Therefore, if you have not put in the training beforehand, you will definitely struggle on this uneven trail.

3). Break in your Trekking Boots

Make sure that you get the right boots and break them in. Having the right boots are an absolute must on this trek!  You will be wearing these boots day in and out, along the extremely uneven and rocky trail.   Do not arrive to the Inca Trail with a new pair of boots that you have not taken the time to break in.

4). Have all the Right Clothing and Gear

We want to make sure that all of our clients have the right gear, especially your waterproofs.  Check out our packing video. The gear you bring with you on the trek can be the difference to your enjoyment levels on the trail.

5).  Book Far in Advance to Avoid Disappointment

The Inca Trail is regulated by the government of Peru and therefore strict regulations have been put in place. Here is important information you need to review about the permits. The trail only allows for 500 people per day to be on it, including all porters/guides/cooks and tourists.  This can limit your chance of being able to book a trek, unless you plan far in advance.

6). Pick The Best Month for your Trek

Pick your dates to best suit you.  While you can hike on the Inca Trail year-round, there are definitely months in the year that have more suitable weather to take your journey than others. The months of May through September generally give you the best chance of being on the trail with the least amount of rainfall.

7). Arrive in to Cusco Early for Additional Acclimatization

The beautiful town of Cusco, Peru sits at 3,400m/ 11,152 feet above sea level.  If you are flying in from sea level, this is quite a large jump to take.  You may feel the lack of oxygen and possibly even signs of altitude sickness on your arrival.  It is not a good plan to start the Inca Trail after only one night sleep in Cusco.  If time allows, you should sleep at least two nights in Cusco.  This will give yourself that much needed time to acclimatize.

8). Hydration is Critical

Drink, Drink, Drink. Water is your best friend at altitude! Keeping yourself hydrated at altitude is extremely important.  Your body dehydrates much quicker at altitude. Therefore, you need to replenish your fluids and drink a lot more water than you may do back home. I always try and drink anywhere from 4 to 5 liters a day when at altitude.  If your follow this rule, you will combat altitude sickness and keep yourself feeling good throughout the trip!

9). Be Prepared for the Outdoors

The Inca Trail to Machu Picchu is one of the World’s most beautiful and well-traveled trails.  It is accessible to most people out there who are avid walkers/hikers, however, it is still the outdoors and you have to be prepared.

10). Pacing Yourself on the Trail

One of the biggest mistakes people make while on an altitude trekking trip is to over exert on the trail. You don’t want to be in a position that you are out of breath and fatiguing your muscles when trekking.  Likewise, you want to avoid having a high heart rate while walking on the trail.  You need to keep the pace at a slow and controlled speed to make sure that these things don’t happen.  If you feel that your guide is going too fast, then slow down and take it at the speed you need to be comfortable.  It is not a race to the finish line!

There are hundreds of Inca Trails across the Incan Empire. However, the famous Inca Trail to Machu Picchu is part of the Machu Picchu National Park system.  The Inca Trail and region are protected areas, managed by The Peru National Institute of Natural Resources. In order to be on the official Inca Trail to Machu Picchu, you need a permit to trek in this region and those can be difficult to get!

Strict Permitting on the Inca Trail

The government has very strict permitting rules on the Inca Trail, which is great.  It keeps the trail very well regulated. Therefore the upkeep of the region, sites and Machu picchu are now better protected. Before the early 2000’s, there were no regulations safekeeping the Inca Trail. This meant that over 1,000 people per day were attempting to trek this famous trail, creating a wide range of problems. You can image the toilet situation on the trail. The Peruvian government decided to step in and make a few changes. A plan was implemented to protect the future of this UNESCO World Heritage-listed site.

Permits are Limited and Demand is High

There government has implemented a very strict limit on daily Inca Trail access. The permits only allow for 500 people per day to start the trail.  This is roughly made up of 200 tourists and 300 porters, guides and support staff. There’s also a limit to the number of visitors allowed to enter the site of Machu Picchu – capped at 2500 people per day. With limited availability on the Inca Trail, it helps to start planning your trip well in advance to ensure you can obtain a permit in time to get a space on the trek. Permits and fees on the Inca Trail are non-transferable and they are non-refundable. Therefore deposits paid for the Inca trail are non-refundable. Read more about inca trail permit.

The Five Best Months to Trek the Inca Trail

If we had to break down to only five months to trek to Machu Picchu, we would say the best options are May, June, July, August and September.  It is not that you can not trek outside of these months, however, these five months are generally the best!  You do have to be ready for precipitation at any months of the year on the Inca Trail, however, these winter months generally have the least amount of rainfall. Make sure you are doing the right preparation for your trek.

The Three Best Months to Trek the Inca Trail

In our opinion, the best three months to trek to Machu Picchu are June, July and August. These would also be the busiest times to be in the region as it falls in line with summer vacation for people living in the Northern Hemisphere.  The weather is very steady during these three months and while you can always count on a bit of rain, generally the skies are clear!  We have our own full time staff member on the ground in Cusco and we only run quality treks to Machu Picchu.

The Best Month for Trekking to Machu Picchu

Our favorite month to trek the famous Inca Trail to Machu Picchu is June. It is a little colder than other months but generally with less bugs. As you can tell, we are not big fans of mosquitoes and bugs on the trail!  The temperatures in June are generally cooler, however it does not vary greatly in the region.  Usually, by 10am, the temperature is around 15c/ 60f, but the evenings and mornings are generally cooler!

We only serve quality food on Inca Trail treks to Machu Picchu.

High Quality and Nutritious Meals

We pride ourselves in offering a wide range of quality food at each meal. On the trail, you will be served three course meals, three times a day, including nothing but the best available. Making sure that you have the right quality, nutritious and fresh meals throughout the entire trek is very important to us.

Fresh, Nutritious and Varied Meals

Likewise, our team can accommodate your food sensitivities as well.  If you are gluten free, vegetarian or follow other special diets, then we can make sure you have the food you need.  We have developed the right menu over the years to give you quality throughout. Read more.

One thing to remember about the Inca Trail is that is heavily consists of stairs, going both up and down. This can be one of the most challenging parts of the trek and something that you want to make sure you are prepared for. Depending on what itinerary you choose to do will also play into how much training/preparations you need to do. We recommend our Classic 5 Day Inca Trail because it spreads out the walking to four full days of trekking.

Steps, Steps and More Steps

Thousands and thousands of steep challenging steps up and down will likely be the most testing part of the trip. And for most, the way down will be the hardest. Throughout the trail, you have to go over three high passes. From the third pass, at 3,670m/ 12,041 feet, you will have to get down to the final camp site at Winay Wayna, which is at 2,700m/ 8,858 feet. So, on that day alone, you will be dropping down 3,183 feet on a steep descent. On another day, you will be walking up 1,115m/ to the highest altitude at 4,215m/ 13,828 feet, then dropping down 715m/ 2,346 feet in one day. This is tough on the knees, Calves and quads, especially when you also will be carrying your backpack with approximately 5kg – 10kg/ 11lbs – 22lbs.

Long Days on the Trail

No matter what itinerary you choose to take, the Traditional 4 Day, Classic 5 Day, or the Salkantay 6 Day trek, you will have some very long and challenging days of trekking ahead.  The highest point on the Traditional 4 Day or the Classic 5 Day is at 4,215m/ 13,776 feet at the pass of Wanusca (Dead Woman’s Pass). On the Salkantay 6 Day option, you will reach the high point of the Incachiriasca Pass at 4,850m/ 15,912 feet. In order to safely and successfully reach those high points, it is imperative that you take it slow and steady and have the right physical preparations in place.

How Should you be Training

You should aim to train 4/5 times a week in preparation for your Inca Trail Trek to Machu Picchu. However it is hard to give a one size fits all for your training plan. Everyone is starting in a different place and has different levels of access.  So your training program will depend on a wide range of factors. We recommend getting a fitness test, before you start the training, so you know you max heart rate and training zones. Most of your training should be done at lower heart rate levels in the aerobic zone. You also need to start will less time and less weight in your back pack, and work your way up. Your goal should be to build, endurance, leg strength, overall body strength, balance and lung capacity. Sign up and get further information.

Not everyone will have access to hills, but this is the best way to train your body and legs for down hill hiking. Depending on your chosen adventure you do need to assess the level of downhill. We have elevation gains available for all of our key trips. I encourage you to review the daily elevation drops and what type of terrain you will be walking on.

For example, on our Inca trail treks you will be drop 700m/ 2,296 feet to 1,000m/ 3,280 feet on different days all on steep rocky stairs. On Kilimanjaro you will drop 2,800m/ 9,186 feet in one day on scree and rock and this is very challenging on your legs and joints.

You have just walked for days on end you have reached your goal but not you have to retrace your steps, often in a quicker time frame. Hiking downhill will take its toll on your joints.  Fore sure, the downhill hike will take more wear and tear on your joints and muscles than the uphill.

You do need to use effective training techniques to minimize the impact on your body.  Descending using good technique means that you move faster and feel lighter. Remember, 80% of accidents happen on the way down.

Keeping Knees Healthy

We live in Eagle-vail Colorado with amazing access to altitude and a wide range of mountain terrain to train on. In Colorado we can train all year round on hilly terrain preparing for Kilimanjaro, Himalayan trekking and mountaineering trips. I know most of you are joining our trips from sea level and with minimal access to hill training. I encourage you to get out to Colorado doing some multi-day hiking in preparation for your chosen adventure.

If you do not have access to hills and mountains, you must figure out other ways to prepare your knee joints to handle downhill stress. From a knee perspective, downhill hiking means eccentric loading and typically thousands of repetitions of it. Eccentric loading (the lengthening phase of a contraction) is especially challenging to what is called the patellofemoral joint of the knee. This is where the knee cap, meets the femur. Inadequate strength, poor mechanics and lack of exposure to this type of loading can turn downhill forces into injury producing stress. Prior to your trekking trip you need to start implementing sport specific training into our general preparedness programming.

Hiking Uphill and Downhill

Hiking uphill is all concentric muscle action (muscle active while shortening) at the knee joint without any eccentric loading (loading while muscle is lengthening). Concentric only exercises tend to cause less mechanical stress, load and pain to joints and tendons than do exercises that have eccentric phases. What goes up must come down.

You must prepare our body and specifically your knees to handle downhill hiking. Depending on the trip, you really need 6 months of some sport specific training into our general preparedness programming.

The strength movements below are similar but slightly different in specific ways. We purposely only hit each one once per week because too much volume of these exercises could quickly lead to an over training injury, so be careful. I would recommend adding in additional hip flexor and quadriceps mobility work at the end of your training sessions as well to maintain good length tension relationships and to protect your spine.

The Point of These Exercises

Increase vertical loading volume of the knees with a sight posterior to anterior (back to front) force vector. Get exposed and accustomed to decelerating the vertical and forward forces using primarily a knee strategy.  Transition from doing most lunges and squats with a 3 points of contact foot position to a more heel elevated position where we contact and press through the forefoot.

The 3 points of contact foot position is the most stable position for the foot and encourages a balance of hip and thigh musculature – great for general preparedness training. Transitioning to a heels elevated position where the forces are applied through the forefoot places most of the stress on the quadriceps and knees – optimal for downhill hiking training.

Exercises for Downhill Hiking

You should consider adding these movements into your weekly training 2 times per week. Add 3-5 sets of 10-15 repetitions (per leg)

1). Heels Elevated Goblet Squat
2). Forward Alternating Lunge with Farmers Carry Loading
3). Forward Alternating Drop from Box Lunges
4). Banded Posterior to Anterior (PA) Forward Lunges

Carrying Weight

One of the best ways of mitigating the risk of musculoskeletal issues is by carrying a light pack. Then build up the weight you carry over time. An overly heavy backpack is not recommended in the early stages of your training.

Extract its biggest toll on your body during steep and/or long downhill sections, so a hiker should always aim to travel as lightly as the dictates of their skillset and the environment into which they are venturing allow.

If you are carrying weight on longer hike you should slowly build up the weight you carry. You should also consider carry water uphill and dump as much water/ weight as possible for your downhill. Always assess the weight you are carrying for each hike and always build up slowly over time. You do not want to get injured.

If you are joining one of our treks to Machu Picchu, then we will send you a 35 page Dossier with all the information you need to know about the trek. This will include a complete kit list, with examples of all the gear that you will need for your trip.

What Will you Have in Your Backpack

There are a number of items you will need in your in your day pack. You will need to carry 2 to 3 liters of water with you each day. There will be water available each day and at lunch time. You will also need to carry, sunhat, rain gear, one layer, camera, and small medical kit. Also, remember to always carry your passport and money with you each day as well.

1). La Sportiva TXS GTX

This is a new boot from La Sportiva, that has replaced our beloved Trango Trek GTX.  We prefer a more rigid sole under foot and these boots do a great job. They breathe well, are lightweight and waterproof. Some of our Sherpa and Kilimanjaro guides wear these boots as well. Ian used these boots on four Kilimanjaro climbs this year along with three Everest Base Camp trips, and they are still in great condition for the same again next year. This boot would be a great option for your trek to Machu Picchu!

2). Scarpa Zodiac Plus GTX

Scarpa has come out with a new light weight option in the Zodiac. These boots are Gore-Tex, so a waterproof boot to keep you dry if you experience moisture on the trail.  They also have good ankle support and lacing system.  These boots, similar to the La Sportiva TXS, have a more rigid sole. This is ideal for the stairs you will encounter on the Inca Trail. Scarpa are always re-inventing trekking boots and if they fit your foot correctly, then they may be the right boot for you. They work great and last a long time.  Also, if you decide on more challenging trails after the Inca Trail, we would also recommend these boots for a Kilimanjaro climb, Elbrus or Everest Base Camp.

3). Lowa Renegade GTX Mid

The Lowa Renegade GTX Mid boot has been around for a long time and worn by many trekkers around the world!  These are a perfect boot for the Inca Trail. They are waterproof, have good ankle support, and also have a semi-rigid sole.  The grip of these boots and the more rigid sole is ideal for the many stairs on the Inca Trail.  The negative of these boots is that they do have a lot of stitching on them, making them more susceptible to wearing out faster than other options.  However, if you treat this boot well, you could wear this option for a trek to Annapurna Base Camp as well!

4). Merrell Moab Mid 2 Waterproof

The Merrell Moab Mid 2 Waterproof Trekking Boot has been around for years and there is a good reason for that, they are a great boot!  These boots boast a waterproof membrane, good ankle support, comfortable and sturdy fit.  The Merrell boot may be the option for you if you have a slightly wider foot or need more room in your toe box.  This boot is a reliable and durable option that will be ideal for your Inca Trail trek!  We would also recommend this boot for Kilimanjaro, Annapurna Base Camp or Everest Base Camp.

5). Salewa Mountain Trainer Mid GTX

Salewa has been coming out with a lot of new and very high quality boots over the past few years.  While we have not personally worn this boot yet, however, we do have a lot of clients wearing these boots on the Inca Trail. We have had very good feedback on this option! They have Gore-Tex in the boot, so they are waterproof and also have a good amount of ankle support.  This lightweight, but durable boot would be a great option for your trek to Machu Picchu.