Training for the Kilimanjaro: 7 tips for a successful summit
Training for the Kilimanjaro: 7 tips for a successful summit
The completion of a basic training for the Kilimanjaro will make it easier, safer and ultimately more pleasant
I climbed the Kilimanjaro, Africa's highest summit, in 2010. With 5,895 m (19,340 feet) it was my first altitude hike, and although I had some mountain hikes behind me, I had no experience with altitude trekking, it wasn't fit enough and didn't have the right equipment. In retrospect, I was lucky enough to reach the summit when you consider that I was so badly prepared.
Twelve years later I climbed four of the seven peaks, including Elbrus and Aconcagua, and several height hikes, including the Everest base camp and the K2 base camp. I have backpacks full of outdoor equipment and am now 38 years fitter than ever in my twenties.
Peter at the summit of Kilimanjaro in 2010
I have certainly learned a lot since I climbed the "roof of Africa", and in retrospect I wish I had more research and better training for the Kilimanjaro. If I could meet my 2010-I, I would tell him that he should read this post.
Training for the Kilimanjaro
Since a decade has passed since my own summit, I asked the leading Kilimanjaro leaders Altezza Travel for advice on how to get the best out of their Kilimanjaro climb. You are based in the foothills of the highest free -standing mountain in the world and have a wealth of experience when it comes to climbing the famous summit. Together we have put together the following guidelines for training for the Kilimanjaro.
1. Take a longer route
Success rates for the climbing of the Kilimanjaro are notoriously difficult to determine, since no current statistics are currently available. The Kilimanjaro National Park Authority collected in the early 2000s are as follows:
- All climbers, all routes: 45 % success
- All climbers, all 5-day routes: 27 %
- All climbers, all 6-day routes: 44 %
- All climbers, all 7-day routes: 64 %
- All climbers, all 8-day routes: 85 %
Although the statistics are out of date, one thing is noticeable: the longer you need, the greater your chances of success.
If possible, opt for a longer route. Altezza Travel offers various programs, starting with the most popular and cheapest 5-day Marangu or "Coca-Cola" route up to a 10-day travel route.
Despite the 5-day program, Altezza strongly recommends extending their hike to six days in order to acclimatize better and ultimately have a higher chance of reaching the summit.
2. Bergfit are
It doesn't matter which route you take on the kili, your body's training for a multi -day hike will significantly improve your chances on the summit and make the entire experience more pleasant.
While training sessions are never damaged, there is no replacement for time in the mountains. It is the best training that you can do for a height hike in a wide variety of weather conditions. If you don't do anything else, make a mountain fit.
Dmitry Molchanov/Shutterstock first make a mountain fit
start with a few day hikes with a small backpack. Gradually increase your distances and the weight of your backpack while covering a series of terrain. You should work to cover about 25 km (16 miles) in one day and to wear about 10 kg (22 LB).
You should try to complete a few hikes lasting several days before you break open. This helps your body get used to consecutive hiking days and gives you the opportunity to try your equipment and run your hiking shoes.
If you do not yet have a fitness program, you should start your training for the Kilimanjaro at least eight weeks before you climb, ideally up to four months (17 weeks). The more time you give yourself, the better.
3. Get the extra mile
Anyone who climbs the kili will suffer from any form of altitude disease. On the summit there is about 50 % less oxygen in the atmosphere than at sea level. Therefore, every cardio preparation that you can do beforehand helps you, such as running, swimming or cycling, preparing yourself for trekking in a height in which the air is thinner and breathing is more difficult.
| old (meter) | alt (feet) | effective oxygen % | similar location |
| 0 | 0 | 20.9 % | sea level |
| 4.572 | 15,000 | 11.80 % | Mount Rainier |
| 4.877 | 16,000 | 11.40 % | Mont Blanc |
| 5.182 | 17,000 | 11% | Everest-based bearing |
| 5.486 | 18,000 | 10.50 % | Elbrus |
| 5.791 | 19,000 | 10.10 % | Kilimanjaro |
You don't have to go fully militarily, but your heart and lungs will get along better on the summit day if you have that certain extra in your tank. Here is a simple program with which you can get started.
- cardio - jogging/swimming/cycling three times a week for at least eight weeks before the ascent.
- don't worry about your pace. Instead, focus on rhythm, breathing and consistency.
- increase your distance steadily and gradually from three, five to 10 km (or 20, 30 and 50 minutes) and so on.
cardio training also strengthens your legs, but it helps if you integrate additional strength training into your program. The strengthening of the back, shoulders and fuselage muscles helps you with a multi -day altitude hike.
Finally, learn some basic stretches and yoga poses. Whether stiff from an uncomfortable night under the ceiling or sore from a long day on the trail, loosening with some stretching exercises and poses gives you better flexibility in trekking, reduces pain at the end of a day and generally helps to prevent injuries.
4. Pretend to
If this is your first hike, you may have to spend some money on new equipment and some time to test. It is possible to rent equipment in the area, but my advice is to invest in equipment that you can use again and again. In the exercise hikes mentioned above, you have the opportunity to test and refine your clothes and equipment and to run your shoes thoroughly.
The most important articles are warm clothing that can be easily layered for maximum insulation, waterproof outer clothing and of course hiking shoes. There are other parts of the equipment that you may not have thought of, but they will make life easier for you when climbing. Altezza has put together a detailed packing list for climbing the Kilimanjaro with a practical checklist for download and equipment suggestions.
5. Be ready for the altitude disease
The altitude disease is the enemy of the climber. The symptoms usually occur shortly after the ascent over 2,400 m (7,874 feet) and include headache, loss of appetite, shortness of breath, sleep disorders, nausea, vomiting and an increased heart rate.
If you are lucky enough to live near increased areas, try to take some excursions to higher areas before your trip. If you expose your lungs of thin air to higher locations, this will help you with acclimatization on Kili. Regardless of this, it is important that you know how to recognize symptoms so that you can react to it. Altezza has a detailed guide that treats the acclimatization on the Kilimanjaro, the altitude disease and the relief of their effects. On the Kilimanjaro, you should drink about four liters of water every day. Drink at least one liter of water in the morning and a lot of tea and rehydriere in the same way in the evening. Taking two liters in the daily backpack is sufficient, ideally divided into two light sports bottles such as a Nalgene. The water that you carry with you on summit will definitely freeze. While drinking bubbles like a camelbak at lower heights are convenient and easy to use, they are not suitable for the summit day. It is easier to drink from a bottle or field bottle, even if the water is frozen. be prepared to go slower than you are used to. The Kilimanjaro is a non -technical mountain, which means that mountaineering skills and equipment are not required. This can encourage wannabe summit strikers, storm the trails along and try to reach the summit as soon as possible. be none of them. They are more likely to suffer from the altitude disease and rarely reach the summit. The kili is like any other mountain and therefore irreconcilable. Treat it with respect. Take your time. Take slow, short steps with many breaks. You do not have to or do not want to gain too quickly and certainly not spend yourself before reaching the summit. 
Altezza Reisen prepare for the height of the Kilimanjaro
6. Plan your fluid supply
7. Polii poli (slow, slow)
Altezza travel There are no abbreviations upstairs 
Main picture: K_BOONNITROD/Shutterstock
.