Training for Kilimanjaro: 7 tips for a successful summit

Training for Kilimanjaro: 7 tips for a successful summit

Completing basic training for Kilimanjaro will make your climb easier, safer, and ultimately more enjoyable

I climbed Kilimanjaro, Africa's highest peak, in 2010. At 5,895 m (19,340 feet), it was my first high-altitude hike and although I had a few mountain hikes under my belt, I had no experience of high-altitude trekking, wasn't fit enough and didn't have the right equipment. In hindsight, I was lucky to reach the summit considering I was so underprepared.

Twelve years later, I have climbed four of the seven peaks, including Elbrus and Aconcagua, and completed several high-altitude hikes, including Everest Base Camp and K2 Base Camp. I have backpacks full of outdoor gear and, at 38, I'm fitter than I ever was in my twenties.

Atlas & BootsPeter on the summit of Kilimanjaro in 2010

I've certainly learned a lot since climbing the "Roof of Africa" ​​and in retrospect I wish I had done more research and better training for Kilimanjaro. If I could meet my 2010 self, I would tell him to read this post.

Training for Kilimanjaro

Since it's been a decade since my own summit, I asked leading Kilimanjaro guides Altezza Travel for advice on how to get the most out of your Kilimanjaro climb. They are based in the foothills of the world's highest free-standing mountain and have a wealth of experience when it comes to climbing the famous peak. Together we have put together the following guide to training for Kilimanjaro.

1. Take a longer route

Success rates for climbing Kilimanjaro are notoriously difficult to pin down as no current statistics are currently available. Those collected by the Kilimanjaro National Park Authority in the early 2000s are as follows:

• Alle Kletterer, alle Routen: 45 % Erfolg
• Alle Kletterer, alle 5-Tages-Routen: 27 %
• Alle Kletterer, alle 6-Tages-Routen: 44 %
• Alle Kletterer, alle 7-Tages-Routen: 64 %
• Alle Kletterer, alle 8-Tages-Routen: 85 %

Although the statistics are outdated, one thing stands out: the longer you take, the greater your chances of success.

Altezza TravelThere are several routes up Kilimanjaro

If possible, opt for a longer route. Altezza Travel offers various programs ranging from the most popular and affordable 5-day Marangu or “Coca-Cola” itinerary to a 10-day itinerary.

However, despite the 5-day program, Altezza strongly recommends extending your hike to six days for better acclimatization and ultimately a higher chance of reaching the summit.

2. Get mountain fit

It doesn't matter which route you take up Kili, training your body for a multi-day hike will significantly improve your chances of reaching the summit and make the entire experience more enjoyable.

While training sessions will never hurt, there is no substitute for time in the mountains. Climbing and descending steep slopes in a variety of weather conditions with a backpack is the best training you can get for a high-altitude hike. If you do nothing else, get mountain fit.

Dmitry Molchanov/ShutterstockFirst get fit for the mountains

Start with a few day hikes with a small backpack. Gradually increase your distances and the weight of your pack as you cover a range of terrain. You should aim to cover around 25km (16 miles) in a day and carry around 10kg (22lb).

You should try to complete a few multi-day hikes before you head out. This helps your body adjust to consecutive days of hiking and gives you a chance to try out your gear and break in your hiking boots.

If you don't already have a fitness program, you should start your training for Kilimanjaro at least eight weeks before your climb, but ideally up to four months (17 weeks). The more time you give yourself, the better.

3. Go the extra mile

Anyone who climbs Mount Kili will suffer from some form of altitude sickness. At the summit there is about 50% less oxygen in the atmosphere than at sea level. Therefore, any cardio preparation you can do beforehand, such as running, swimming, or cycling, will help prepare you for trekking at an altitude where the air is thinner and breathing is more difficult.

You don't have to go full military, but your heart and lungs will cope better on summit day if you have that little extra left in the tank. Here is a simple program to get you started.

• Cardio – Joggen/Schwimmen/Radfahren dreimal pro Woche für mindestens acht Wochen vor dem Aufstieg.
• Machen Sie sich keine Sorgen um Ihr Tempo. Konzentriere dich stattdessen auf Rhythmus, Atmung und Konsistenz.
• Steigern Sie Ihre Distanz stetig und schrittweise von drei, fünf auf 10 km (oder 20, 30 und 50 Minuten) und so weiter.

While cardio exercise also strengthens your legs, it helps if you incorporate additional strength training into your routine. Strengthening your back, shoulders and core muscles will help you on a multi-day high-altitude hike.

Altezza TravelA trekker celebrates with an Altezza Travel Guide at the summit

Finally, learn some basic stretches and yoga poses. Whether stiff from an uncomfortable night under the covers or sore from a long day on the trail, loosening up with some stretches and poses will give you better flexibility while trekking, reduce pain at the end of a day, and generally help prevent injuries.

4. Equip yourself

If this is your first hike, you may need to spend some money on new gear and some time testing. It is possible to rent equipment in the area, but my advice is to invest in equipment that you can use over and over again. The above-mentioned practice hikes give you the opportunity to test and refine your clothing and equipment, as well as thoroughly break in your shoes.

Altezza TravelTraining for Kilimanjaro includes planning your equipment

The most important items are warm clothing that can be easily layered for maximum insulation, waterproof outerwear and of course hiking boots. There are other pieces of equipment that you may not have thought of but that will make your life easier on the climb. Altezza has put together a detailed packing list for climbing Kilimanjaro, with a handy downloadable checklist and gear suggestions.

5. Be prepared for altitude sickness

Altitude sickness is the climber's enemy. Symptoms usually appear shortly after climbing above 2,400 m (7,874 feet) and include headache, loss of appetite, shortness of breath, difficulty sleeping, nausea, vomiting and an increased heart rate.

Altezza TravelPrepare for the altitude on Kilimanjaro

If you are lucky enough to live near elevated areas, try taking a few trips to higher ground before your trip. Exposing your lungs to the thin air at higher elevations will help you acclimatize on Kili.

Regardless, it's important that you know how to recognize symptoms so you can respond. Altezza has a detailed guide that covers acclimatization on Kilimanjaro, altitude sickness and alleviating its effects.

6. Plan your hydration

On Kilimanjaro you should drink around four liters of water every day. Drink at least a liter of water and plenty of tea in the morning and rehydrate in the same way in the evening. Carrying two liters in your daypack is enough, ideally split between two lightweight sports bottles like a Nalgene.

Natanael Ginting/ShutterstockTraining for Kilimanjaro includes planning your hydration

The water you carry with you on summit day will definitely freeze. While hydration bladders like a CamelBak are comfortable and easy to use at lower altitudes, they are not suitable for summit day. A bottle or canteen is easier to drink from, even if the water is frozen.

7. Poli poli (slow, slow)

Be prepared to walk slower than you are used to. Kilimanjaro is a non-technical mountain, meaning mountaineering skills and equipment are not required. This can encourage would-be summiteers to rush along the trails and try to reach the summit as quickly as possible.

Altezza TravelThere are no shortcuts to the top

Don't be one of them. They are more likely to suffer from altitude sickness and are less likely to reach the summit. Kili is like any other mountain and therefore unforgiving. Treat it with respect.

Take your time. Take slow, short steps with lots of breaks. You don't need or want to gain altitude too quickly and you certainly don't want to exhaust yourself before you reach the summit.

Main image: K_Boonnitrod/Shutterstock

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