Here is some training advice for your Everest base camp trekking adventure. No matter where your training begins. There are are some key processes you need to go through. The first thing you should do TALK TO IAN. Ian has climbed Everest to the top and make 35+ treks to Everest Base Camp. Let’s think about the trek and the different elements involved in making this journey. Please do not show up on our trips without the right training and preparation. Go to our Everest base camp page.
Putting a Training Plan in Place
Lets think of this is a few different ways. Firstly look at the daily distances on the trek. Then add the elevation gains on the bigger days of the trek. Factor in the lack of oxygen and you can put a training plan in place. CONTACT US and let us help you figure out how you should be training and getting the right mix of strength and endurance. Read some REVIEWS from our trips.
What Does The Everest Trek Involve
1). 13+ days of continuous hiking
2). Carrying a backpack with 6+kg/ 12+lbs for hours up and down hills
3). Hiking for 5+ hours each day
4). Covering over 6,000m/ 20,000 feet of ascent and descent during the journey to Everest base camp and back.
5). On the way down you will be hiking 20+km/ 12.4 miles per day on uneven terrain up and down hills on the longer days of the trek.
6). All of this will be done at high altitude (Between 2,500m/ 8,202 feet and 5,500m/ 18,000 feet) Extreme altitude is above 5,550m/ 18,000 feet. At extreme altitude nothing lives, survives and will ultimately die. You will be trekking where there is 30% to 50% less oxygen getting to your muscles to help you move, recover and sleep.
Check out our Top 50 Tips for a successful trek to Everest Base Camp.
Seek Advice for Experts
Distance: CLICK HERE and read the daily distances on our Everest base camp trek. Essentially you need to be able to walk 10 miles a day in your training on a multi day basis with a weighted back pack as you built up to the trek. On the trail you will need to have a proper back pack with waist strap and you will carry 6kg+/ 12lbs+ with a lack of oxygen in your body. Check out our top 10 tips for Everest base camp treks. I have climbed Everest, Kilimanjaro 35+ times, Island peak 16 times and lead 35+ treks to Everest base camp. We can help you understand this trip so you can come fully prepared.
Strength and Endurance Training are the most important
How should you be preparing for the trek. When you arrive in Lukla airport at 2,850m/ 9,383 feet. You are entering the realm of high altitude with 20% less oxygen than sea level running through your blood stream and muscles. You have to walk for 9/10 days to reach Everest base camp at 5,364m/ 17,598 feet and climb Kala Phattar at 5,645m/ 18,520 feet. At the end of the trail at Everest base camp there is 50% less oxygen in the air that you are breathing.
Then you have to return back to Lukla airport over 3/4 days and walk long distances. You have to walk 75+ miles return trip from Lukla to Everest. If you want your muscles and body to cover this distance in this environment you need to train and condition your muscles prior to arriving in the Himalaya’s. You need to be getting this muscle conditioning or muscle memory in your body, by walking up and down hills prior to your trek.
I Recommend Training 5 Day a Week
I like to head out once a week walking 3 – 5 hours up and down hills building the weight in my back pack, building up from 6kg to 12kg (12lbs to 25lbs) over a period of time usually 3 to 5 months before my treks. I also add in 3 to 4 other training sessions per week depending on time available. These will range from 6k to 10k jogs, weight training, walking up hill with weight on a stair master. All training sessions should be used with a weighted back pack. The key is getting active and trying to get as much hill work in as possible. I hike at a slow and steady pace trying to drink a liter of water for each hour of exercise. Let us help you prepare as we know most of you are coming from sea level with limited or no access to hills to training on. You need to use a stair master for the best results.
Your Everest Trek Needs The Right Itinerary
Make sure you have the right itinerary. It doesn’t matter how fit or strong you are if you do not have enough acclimatization built into your Itinerary. Picking the right itinerary is critical for your safety and success. We have added an extra day to our Everest base camp treks. We spend 3 nights at 3,440m/ 11,286 feet at the critical acclimatization point on any altitude journey going above 5,000m/ 16,404 feet. Giving your body time to acclimatize to the low levels of oxygen is critical. This extra day helps you adapt to the low levels of oxygen. Likewise when you are training for this 13/14 day trek to Everest base camp or any Himalayan trekking adventure you need to train in similar terrain where possible. By adding more weight in your back pack at sea level you are making your body work harder and conditioning your muscles for a harder work load when we have a lack of oxygen in the body at high altitude. I hope this makes sense. If not pick up the phone a call us. We can take you through this key training advice for Everest base camp treks. This specific training will help lesson the muscle fatigue at altitude and help your recovery time at altitude so you can get back out on the trail fit and ready for the next day, and day after that.
Multi-Day Training with Weight is so Important
On your Everest Base Camp Trek you will be multi-day hiking. So, your need to be training on a multi-day basis. You will be walking and on your feet for many hours at a time with 2/3 liter of water, down jacket or fleece (depending on the day) Rain gear, snacks, camera, medical kit, valuables and sun cream all adding up to 6kg+ If you haven’t been training with this weight, plus additional weight you are going to get sore leg, back, shoulders and generally feel like crap. You need to get out training on a multi-day basis at least 6 months prior to your trek. These back to back hikes and training sessions will help your fitness and specific physical conditioning.
Think of your Team Members and Our Staff
If you are signing up to a group trek, you need to consider the team and staff members you are trekking with and don’t show up unprepared. We don’t want to have to turn you around and send you home because you couldn’t find the time to train. Remember is a potentially life changing journey so make sure you put in the right training to make sure your trip is a safe and successful one for everyone. You need to respect the mountains, the team you are going with and our staff on the ground. So come prepared and make sure you find the time to train and make sure it is the right training. As I always say we are happy to talk you through the specific training needed to be successful.
Do not Under Estimate The Trek to Everest
Get a training plan that works for you. There is no one size fits all training plan. So getting the correct advice for your Everest base camp trekking adventure is really important. Don’t delay. We need to talk to you individually about the best way you can prepare for your trek. You might be living in New York city, London, Melbourne, Colorado, Hong Kong or Dublin. Where you live and what facilities you have available to you will determine the training program that will work for you. By starting with easier treks at altitude like the Inca Trail, or climbing Mt. Toubkal in Morocco or the Annapurna Base Camp Trek you will build your experience for longer treks to higher altitude. If Everest base camp is for you then you need to come prepared. Please don’t show up on one of our treks without having done this prior training. This training advice for Everest base camp treks is tried and tested over the last fifteen years. We have helped thousands of people prepare for their trek to Everest, climbing Everest and other major peaks. You need to come prepared. Call us, set up a skype call. We want to help you achieve your dream of reaching Everest base camp and Kala Phattar.
Interested in sleeping at Everest base camp ?
In the final two months of training before your trip you can add interval training to your weekly training schedule. Ask us for more information about how you should be preparing for your Everest Base Camp Trek. Check out our UPCOMING TRIPS. If you want to take on the most unique Everest Base Camp itinerary you need to join one of our sleeping at Everest Base Camp Treks.