How to Prepare for Your Everest Base Camp Trek
Trekking to Everest Base Camp is one of the most popular charity challenges in the world, a once in a lifetime experience and one of our most iconic trekking adventures.
This non-technical trek is a fantastic challenge and can be conquered by people of all ages, shapes and sizes. That being said, it is very important that you train and prepare for this epic adventure in the right way. The fitter you are leading up to your Everest Base Camp challenge, the more likely you are to fully enjoy this incredible journey!
Your training should start several months before you embark on your challenge, but before starting any training programme, please consult your doctor. And remember – training should be enjoyable! Get your friends and family involved, train with other participants or join your local gym and make some new friends!
It’s time to get Trek-Fit! Getting fit for trekking will allow you to enjoy the challenge more and will also help to prevent injury. Plus, training for your upcoming adventure of a lifetime is a great way to improve your overall health and wellbeing! Here’s some tips on how you can prepare for our Everest Base Camp Challenge.
What’s the best way to prepare for a trekking challenge? Simple … get out in the great outdoors and get walking! Our Everest Base Camp Challenge involves trekking for 11 days back to back, walking between 8-18km per day, therefore endurance is key!
Start your hiking practice with a distance that is comfortable to you and then slowly work your way up to walking continuously for 5-6 hours at a time. If you don’t have time to walk a longer distance, then walk faster over a shorter distance to elevate your heart rate.
Aim to go on three walks per week, building up the distance you walk each time. Make your weekend walk a long one and make sure you train on varied terrains and add in some inclines (downhill training is just as important as uphill training!). It’s time to get those walking boots on and start hiking!
During your challenge you will be hiking at a gradual pace, taking it slowly, however due to the lack of oxygen at high altitude trekking will feel considerably more difficult than at home. Therefore, aerobic training is key to make sure you’re as fit as possible before taking on the challenge.
Activities such as running, jogging and rowing all help to improve cardiovascular fitness and can be completed in addition to your walking training.
Resistance training will help to increase the strength in your muscles. We recommend completing a full body strength training session 1-2 times a week. This can be done at your local gym or at home. Exercises to strengthen your legs including squats, lunges and step ups are all beneficial. As you will be carrying your day bag throughout the challenge and may be using walking poles, upper body exercises are also recommended.
Start with 10-12 repetitions per exercise and then begin to increase either the weight or the repetitions as you feel more comfortable. Whilst strength training, it is important to make sure your technique is correct – if unsure it’s always worth asking a gym instructor!
Unless you live at altitude, it’s impossible to train for the effects of high altitude. The best thing to do is to get your body into the best shape possible by following the training tips above. Then during your challenge, make sure you walk slowly and keep hydrated along the way. Our amazing mountain guides and doctor will be able to advise you if you are feeling the effects of altitude sickness whilst on the challenge.
Example Training Plan
As well as preparing your body for the challenge ahead you will also need to make sure you have all the correct kit required to take on Everest Base Camp – and have practiced trekking with it! It’s important to make sure you have a great pair of well worn in walking boots with good ankle support, waterproofs, layers, sun protection and a backpack with good support. All of our participants will receive a full Kit List once registered.
One of our biggest tips - make sure you get your hiking gear well in advance, so you can get training with your walking boots and backpack!
Preparation Do’s and Don’ts
DO get lots of trekking training in before the challenge – walking is the best way to prepare for our Everest Base Camp Trek!
DON’T try to do too much too soon. This may lead to fatigue or getting injured – take it slowly and gradually increase your training.
DO warm up and cool down before any exercise. This will help your muscles prepare for the training ahead, as well as reduce any chance of injury.
DON’T worry if you feel like you can’t fit in training around your busy schedules. There are plenty of options to fit it in; use your lunch hour to get in a brisk one hour walk, get your friends and family to join you at the weekend, increase your speed rather than your distance if you have limited time, walk to work when possible and don’t beat yourself up if you miss a session – just get back to it the following day.
DO keep a track of your training and trekking time/distance. This will allow you to monitor your improvement.
DO listen to your body. If you are tired do a little less, if you are feeling strong do a little more.
DO wear your walking boots and day backpack as much as possible when training. This will help you prepare your body for what it will really be like on the challenge.
DO get advice from your gym instructor on the use of any equipment or strength training exercises!
Don’t panic. #BelieveYouCan – and you’re half way there!
If you would like an more information on our Everest Base Camp Trek then click HERE, alternatively feel free to give us a call on 01244 676454 and our events team will be happy to answer your questions!return to adventure journal