How Can I Train for Trekking in Nepal?
Trekking in Nepal is arguably one of the most gratifying experiences anywhere on earth, but it does take preparation, too! You may find yourself deciding on the Annapurna Circuit, Everest Base Camp, or taking the paths less commonly walked towards Manaslu or Dolpo. Wherever your decision takes you, your physical and psychological strength and endurance are put to the test. Preparation for your trek ahead of time matters if you plan to finish your trek with joy and to enjoy the process of trekking from start to finish. Here is a guide on how to prepare for your trek in Nepal, focusing on straightforward, practical steps that you can do months out & the trek.
Build Your Cardiovascular Endurance.
Of course, your cardiovascular endurance is a key to your trek prep. You may find yourself on the trails for anywhere from 5-7 hours a day, mostly from elevations of 2500-5000 meters. It is important to start to build your aerobic endurance as part of your overall fitness prep for your trek. Cardio exercises (running, biking, swimming, brisk walking) are a great source of developing your lung and heart capacity. Start with moderate training, train about three to four days a week, as you become more fit, start increasing your intensity.
Hiking hills or climbing stairs will also be essential because trekking in Nepal will entail going up and down for the bulk of your time. If you live in a city, you can replicate the conditions of traversing the trekking routes while walking up stairs and carrying your backpack. Being consistent is critical, and ideally, getting in a regular cardiovascular routine at least three months prior to your trekking vacation.
Cardiovascular training will provide your body time to adapt to being in conditions as they occur with low available oxygen to the extent you are at a high altitude, but getting your heart and lungs accustomed to moderate-to-high levels of output will allow you to rest and enjoy the view, vs having to worry about getting back in breathing capacity.
Strengthen Your Muscles.
It is important to develop your legs, core, and back for trekking in Nepal. Spending hours on your feet and traversing irregular surfaces will take some strength and balance. It is best to try and incorporate some strength-building exercises in your training – squats, lunges, step-up movements, and planks are great examples of this. If you are able to do this in your training, you can then start adding some weight to the movements and work to carry a load closer to what you will carry when you go for your hike.
Don’t forget to plan for some upper-body training while you are preparing for trekking. While trekking is a lower-body activity, there will be some weight for your arms and shoulders to carry. Simple exercises such as push-ups, pull-ups, and using some resistance to strengthen your arms are great options based on your comfort level when trekking.
Lastly, include stretching to complement your strength training with flexible muscles. Flexibility helps with injury prevention on rocky terrain and helps to promote recovery once you have completed a long day of trekking.
Practice Long Hikes
No training schedule is really complete without including some practice hikes. Use weekends to hike the trails, hills, or parks in your area while carrying the backpack you will be using in Nepal. You can start off with shorter hikes and build to a final hike of six or more hours. This is a good way to get your body into shape and prepare for the rhythm of the actual trek itself.
It is also very important that you practice hikes in the gear you will be bringing with you to Nepal. Boots, trekking poles, and backpacks all feel a little different after walking for hours each day. Wearing them, carrying them, and using the trekking poles will help you avoid real discomfort or blisters when you are doing the trek; it will be beneficial if you can break them in and conform to your respective usage patterns prior to Nepal.
Longer hikes will help shape your ability to manage your energy, pace yourself, and stay hydrated; those learning opportunities will be with you when you are trekking in the Himalayas.
Train at Higher Altitudes if Possible.
For many trekkers in Nepal, the challenge is the altitude. As you gain elevation, you will notice that the air thins and the oxygen levels drop quickly, and performing tasks of any kind will tire you out. If you have mountains or altitude-type environments around your home, then the best preparation is to create a habit of hiking, so that you can acclimatize your body and lungs to less oxygen.
You can improve your cardiovascular endurance if and when you can’t practice hiking at altitude. Some trekkers will use altitude simulator masks in preparation. But a mask will never truly mimic the cost of breathing at altitude. Being prepared for trekking is being fit and slowly acclimatizing while you are in the Nepal region.
The more you prepare your lungs and cardiovascular system to combat the altitude gain in change and the better you will feel on the way up!
Moreover, maintaining stability and flexibility is important. Hiking in Nepal usually consists of narrow footpaths that have been cut into the hillside, suspension bridges, and rocky creek beds. These settings, particularly the balance aspect, are evident. Flexibility can contribute to balance, but the key is better coordination.
Focus on Balance and Flexibility.
Practicing yoga, pilates, and balance drills is one way to promote stability and coordination.
Don’t forget to also regularly stretch your muscles to have less soreness and injury, even better is to integrate hip openers and hamstring stretches, creating more mobility which will contribute to your movement across uneven terrain.
Additionally, with balance, you are using less energy to stay upright, meaning you will not tire as quickly, which also leads to less slipping. And in turn, all this can make for a more pleasant and safe experience.
Train Your Mindset.
Being physically fit is only half of what you need to prepare for trekking in Nepal. The other half is mental endurance, and it is as important as being physically fit. Hiking for an extended period, in combination with the weather, elevation, etc., can take a toll on both mental and physical ability. If you can train yourself mentally, it will certainly help you stay positive and motivated. An excellent and simple way to train this type of mental endurance is by doing mental training before and during your training hikes; for instance, at the beginning of a long hike, you already start to fatigue during your training.
Focus on arriving at your next resting location or the next break. Rather than just stopping, continue to your next resting station. This also build mental endurance or helps you strengthen your ability to endure mentally and get through the hike, even though the end might be quite difficult. There is also meditation and breathing techniques and visualization techniques.
An easy visualization would be to picture yourself standing in front of Mount Everest or walking in the Annapurna landscapes. Positive visualization mental training imagery is a productive way to stay on the verge of thinking about the rewarding experience but not actually thinking about experiencing the experience itself demonstrating how to not allow hardship tremble your thought process.
Practice with a Loaded Backpack
Since you will be hiking with a backpack, it is recommended to train with one. Start with a light pack and then add weight gradually, until you can comfortably carry a pack that is similar to what you expect to carry to Nepal (which is usually 7-10kg, if you do not have a porter).
Training with your pack will help your shoulders and hips adapt in order to deal with the pressure of the pack. It will also help you with balance and figuring out the best way to pack your gear, and leverage the distribution of your weight, which makes a big impact on your comfort while trekking.
By the time you are ready to head out to Nepal, your pack should feel like a second skin, rather than a load.
Get Enough Rest and Recovery.
Resting is just as big a deal as the training. Fatigue will be compounded by inadequate recovery and contribute to fatigue, increased risk of injury, and loss of motivation related to your volume of training. Ensure you plan for rest days in your training program; your joints and muscles need recovery, too! Recovery, hydration, and nutrition are three core essential parts of your training/fitness journey. Eating whole foods, rich in nutrients, and consuming enough ounces of protein, carbohydrates, and healthy fats will help you optimize and maximally use your energy!
Recovery is the time to allow your body to recover and acclimatize to its stronger state. You allow for the opportunity for your fitness level to increase in a consistent and sustainable manner, along with being in an optimal state of readiness for your trek.
In Conclusion,
Training for a trek to Nepal is not only about training your physical fitness, it is about training your mind. The training should incorporate cardiovascular fitness, strength, and flexibility training, and practice hikes. Get used to your gear, train with a pack, and let your body recover! It will take both physical training and mental toughness for you to enjoy your first step into the trail of the Himalayas!
If you are training for an amazing trek, like Everest Base Camp, you’ll also want to check out my big blog page for more acclimatization and safety tips.