Training Programs for Everest Base Camp Trek

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Training Programs for Everest Base Camp Trek
7 January, 2020 0 Comments

"Training Programs for Everest Base Camp Trek

If you are here, that must mean you are almost sure about stepping in the foothills of the highest mountain in the world. And, you probably need to get some tips on how to be fit and ready for the trek to the Everest Base Camp. The answer is -train hard and trek slow.

You don’t need to be an experienced mountain climber or athletic to get to the Base Camp. It is accessible and doable for most people. But, underestimating it might pose a problem. So, you are always advised to take some prior training before starting the actual training.

If you think you are fit and your health is in good condition, you are already ahead than most people. But, you might need to do some extra training to make your trek even more comfortable and easier. So, for your convenience, we have listed to best training programs for the Everest Base Camp Trek.

1. Hiking Practice

Source: Everest Base Camp

You might know that you will be hiking for 9 days out of the 14 days of the trek. So, you need to be prepared for some hiking practice, which you will need in your trek.  A single day consists of traveling through 15km of trekking in about 6 hours.

It is not an insane amount as you will only travel 3 km per hour. But, the difficult part is that the trails are mostly uphill and rocky with unstable terrain.

Through this challenging trek, which gets more and difficult, you need to be able to trek securely day by day. That is the reason you need to train your body.

Besides that, hiking practice is also important so that you get used to the pace and rhythm that you need to follow on your long uphill hike.  If you were not to train yourself, you would feel muscles and joint pain even after a short trek. That’s the reason you should start practicing hiking as soon as possible.

Move your way up to 5 to 6 hours of trekking, starting from one or two hours. Make sure you are in a hiking boot, which you will be using in the Everest Base Camp Trek so that you also get used to the boot. Frankly, there isn’t anything worse than getting a red blister on the first day of the trek.

Lastly, try to replicate actual trekking. Take a backpack and hike up hills in your boot for 5 to 6 hours. Once you can do it 3 times, you will be ready for your actual hike to the Everest Base Camp Trek, foothills of the Everest. 

2. Cardiovascular Endurance

Source: Openfit

If you are a regular jogger and you still feel good after a long jog without much heavy breathing, your fitness level is already above average, and you don’t need to go through aerobic training.

However, for most of the trekkers, aerobatic training is a must as it helps the body to cope with the higher altitude with low oxygen easily in the Everest Base Camp Trek.

Even though the trekking is done at a slow pace, it is a little difficult to breathe in higher altitude, and you will also get worn out faster than usual.

So, you need to get used to exercising in a low oxygen area and also train your body to improve its oxygen intake per breath. It will be a great asset in your Everest Base Camp Trek, and the trek will be much easier.

To train your body, you can indulge yourself in activities like cycling, swimming, and rowing, which will help in cardiovascular endurance. Jogging up a hill or running in an inclined treadmill for about 30 minutes is a great way to start.

Slowly, take it to a 60-minute session over the week. This will help not only in your endurance but in your muscles too. And, those are important factors for a successful and comfortable trek to Everest Base Camp.

3. Strength Training

Source: Camicheal Training system

You know that some parts of your body face more stress than other parts during the trek as you will have a heavy backpack, and you also need to trek up hills for a long time.

So, feeling pain in the body is normal. But, if you were to strengthen those vulnerable body parts, it will cause less pain, and you will surely have an enjoyable and comfortable trek to the Base Camp.

To strengthen your body, you can do full-body workout and free weight. Free weights will offer you with the replica of the condition of the trek and help you in balancing your muscles.

Similarly, lunges, squats, step-ups, and deadlifts are suitable to exercise for building lower body strength. As you will be walking in the inclined slope, your legs will also be facing uphill, so these workouts will benefit when trekking a long distance.

Likewise, pull-ups, bench push-ups, and press-ups will also help in strengthening your upper body. Even though you will be using your lower body a lot, you will also be carrying a heavy bag a long way, and that’s when upper body strength comes in use. Try to do the training for 10 to 12 times and also work on weight after that.

4. Mental Strength Training


Mental strength might be a little hard to train, but it is one of the most important factors of any trek. There will be days when cold hits you, or you are sore and tired due to the trekking of the previous day, but what you need to do id push yourself a little harder and reach your target. And, to be honest, you might not be able to complete your trek if you are not mentally prepared for worse conditions.

A lot of mental strength indeed comes from hiking training and cardiovascular endurance, as it will be easier for you to trek through difficult trails. You will not get tired that easily, and you will also feel energetic the next day, as well.

But to reach that stage, you need to work up a sweat and pass the metaphorical wall when you reach your limit. Doing that enhances your physical as well as mental stamina, and you will also have the will to achieve more in your actual trek.

Fortunately, you will be trekking with a group of people who have the same goal as you, which will improve your mental strength even further.

5. Altitude Training

Source: The Conversations

If you are planning for a trek to Everest Base Camp or anywhere else, you must have heard the term Altitude Sickness. You also know that trekking should not be taken lightly as it may be life-threatening.

If your body is not able to process enough oxygen at a higher altitude, you are at a high risk of altitude sickness. And, it can affect people of all ages and fitness levels. So, you need to be careful about the symptoms of Altitude Sickness.

The main reason why you need to be careful is that there are no measures that can be taken unless you are at higher altitude on your own. And, the only way to avoid altitude sickness is to let your body acclimatize in the altitude.

So, spending some nights during the treks is highly recommended, at least 2 days. Furthermore, you also need to walk slowly and drink plenty of water (but not too much), which will automatically acclimatize your body to a higher altitude as you move along to reach Everest Base Camp.

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