TRAINING FOR TREKKING IN NEPAL
Booked your Everest base camp tour and you have been thinking about how hard is the trek and how can I train myself for this great adventure? Trekking in Nepal can be an inspiring plan but it definitely poses a huge challenge especially for beginners who have no experience in high-altitude trekking. Preparing yourself by committing to weekly training routines is very important. Trekking up the great Himalayas requires a lot of physical, mental, and psychological toughness but it is not as bad as it sounds. More so I would say it is about putting yourself in the uncomfortable zone and pushing yourself to higher limits to what you as a person can achieve.
It’s important to have understandings of trekking in high altitudes in Nepal. Treks like Everest Base Camp, Annapurna Circuit Trek, and other base camp treks are normally a long route. On average most days you will have to trek for 5 - 8 hours climbing 200M - 300M a day slowly gaining elevation. All our itineraries are designed with acclimatization rest and hiking days. Slow and steady is the best way to safely enjoy the journey and minimize symptoms of altitude sickness.
We certainly believe anyone with the will, the right attitude, and some preparations can successfully complete the adventure. Following our suggested training exercises will make the journey even wonderful and you can stay fit and enjoy the unique culture and grand beauty of the Himalayas. So if you ask what training programs should you focus on, we have listed some key areas.
Endurance building training
When trekking up in the Himalayas, on average you will be walking for 5 - 8 hours a day and some days 10 - 12 hours just to cover up the distance, mostly during the summit days. So you need to be able to walk for long distances without stopping for longer intervals. Studies show that endurance training is one of the best ways to improve your cardiovascular fitness.
The best way to build your stamina is to do long slow-paced jogging exercises. You can start by walking if you have had longer breaks from running or any exercises. Take is slow and slowly increase your timing by 10% every week. Set a goal to run 30min to 40 min at least 2-3 times a week. Short uphill sprints will also further enhance your endurance fitness. Other recommended exercises are cycling or cross-train, swimming (try to hold your breath as long as possible), Zumba, aerobics, and spinning classes.
Medical research on higher altitude performance has suggested that you stop your endurance training 2 weeks before your adventure and focus on strength training.
Strength
As you are walking on uneven terrains, going long uphill and downhill, you will be depending a lot on your lower body strength. Medical research has shown that endurance training and strength training cannot be combined into the same routines. We suggest alternating your training routines every 3-4 weeks.
One of the ways to build your strength is through squats, lunges, and steep walking treadmills or uphills. Building lean and strong muscle is the goal here so work on smaller weights but with higher reps. Many of the most avoidable trekking injuries are due to a lack of flexibility. We recommend stretching properly before and after your workouts, as well as before and after hiking on the actual trek.
Finally, it is important to eat a quality diet while training and trekking.
Right Nutrition.
Carbohydrates are sugars and starches that fuel our bodies much like gasoline fuels a race car. Each gram of carbohydrate contains ~4 calories worth of fuel. The human body stores carbohydrates as glycogen in both our muscles and the liver. These glycogen reserves are relied upon to stabilize blood sugars and allow for optimal muscle function.
Include carbs at each meal and, if needed, in additional snacks to meet your training needs. Some easy high-carbohydrate meals include a sandwich, fruit, and yogurt at lunch, and pasta or rice, chicken, side salad, fruit, and milk at dinner.
PROTEINS provides a small amount of the energy needed for long training sessions, it is essential in supporting muscle development and recovery. Obtaining an adequate amount of protein each day is important.
FAT is an essential part of an endurance athlete’s diet because it is a primary energy source during periods of rest and low-intensity activity. Fat, in conjunction with carbohydrates, is also used as a source of energy during moderate-intensity exercise. Fat also plays an important role in proper immune function.
Water Make sure you are drinking plenty of water during your training days. It plays an essential role in every major organ and system, therefore should not be overlooked.
Trekking in Nepal should not be underestimated. The journey is a challenge in itself. It will push you out of your comfort zone and you will need to dig deeper mentally and physically. It is worth every effort and this will be your life’s greatest adventure. On a plus side, it will motivate you to lead a healthy and inspiring life. It might even motivate you to take on higher altitude challenges like Mera Peak, Island Peak, or other higher mountains.
Now you know how you have to train for trekking adventures in Nepal. Get yourself out there, enjoy your training, and stay fit and together with Namas Adventure’s team and like-minded adventurers, let’s take on your adventure into Everest Base Camp or other trekking adventures. Happy Adventure.
If you do have any more questions, please ask us below in the comment section or you can email us at bookings@namasadventure.com and our team will get back to you as soon as they can.
Stay well. Challenge yourself. Dare great things and live your story.
Written by - Bisesh Gurung