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training for kilimanjaro

Training for Kilimanjaro requires a combination of cardiovascular and strength exercises. Hiking, running, and cycling are great ways to improve your endurance, while squats lunges, and step-ups can help build strength in your legs. It's also to acclimate to high altitudes, so consider doing some hikes at higher elevations. Remember to stay hydrated and listen to your body during training. With dedication and hard work, you'll be ready to conquer Kilimanjaro no time!

Image by Mats Hagwall

hiking

Hiking is an excellent way to prepare for the challenge of climbing Kilimanjaro. By getting out on the trails and building up your endurance, you'll be better equipped to handle the physical demands of the climb. One way to do this is by going on hikes with a backpack and your Kilimanjaro boots, gradually increasing the distance you cover.  You can try hiking in higher altitudes if you live in an area that has those places.  Drink plenty of water and 

Biking

Biking is a great way to prepare for your Kilimanaro climb. It helps to build endurance and strengthen your leg muscles, which are essential for the trek. Make sure to gradually increase your biking distance and intensity to avoid injury and maximize your training. Happy pedaling!

Image by KBO Bike
Image by Jenny Hill

running

 Running is a great way to prepare for the climb. It helps to build endurance and strengthen your legs. Make sure to incorporate other exercises such as hiking and strength training to prepare your body for the challenge.

How long should I train for?

It is recommended to begin training 4 to 6 months in advance and not less than 2 month prior to the climb., but it should be based on your current fitness level.  People who are already active hikers, typically are aware of how their bodies respond to uphill and downhill hiking. This knowledge helps them to plan their hikes and pace themselves accordingly, reducing the risk of injury or exhaustion. Additionally, experienced hikers are often familiar with the terrain and can navigate trails more confidently.  Typically, these individuals don't need to significantly alter their routine for Kilimanjaro, but they might take on some tougher or longer hikes.

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If you're not a hiker or a backpacker, but you are a fit person, who regularly exercises, does CrossFit, plays sports, swims, or runs, you are probably already in good shape.  However, you are not used to hiking for a long time, so your preparation should divert from your normal exercise routine and focus on hiking.  You should start hiking 3 to 5 months in advance and follow the same hiking recommendations as non-hikers.  

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