Training to climb Kilimanjaro is as much about your physical endurance as it is about your mental stamina.
The former is important as you will be trekking between 5-10 miles a day for the duration of your climb (which can be up to 9 days if you have booked onto a long route). The ability to draw on physical reserves as your energy depletes is key.
However, if you read about or speak to high altitude climbers they will all say that your mental stamina is just as important as your physical endurance. This is definitely true of Kilimanjaro, particularly on summit night!
Here are 4 things you can do to be perfectly prepared for the summit.
Aerobic training (also known as cardio) uses oxygen to adequately meet the energy demands of exercise via aerobic metabolism. The types of exercise that use aerobic metabolism are generally light-to-moderate intensity activities like long distance jogging, swimming, cycling and walking. This differs from anaerobic exercise like high intensity weight lifting and sprinting which uses anaerobic metabolism to supplement the aerobic system due to increased energy demands.
Aerobic exercise builds the cardiovascular system which is key when training to climb Kilimanjaro, as a strong cardiovascular system will help you process limited oxygen in a more efficient way.
There is a flip side though. The more fit you are, the harder and faster you can push yourself, and the quicker you think you can ascend Kili.
This is a huge mistake!
Going as slow as possible, even when you are on the lower reaches and feeling great, is key to your success on Kili. You will hear your porters say Pole Pole, which means Slow Slow in Swahili. This is possibly the best advice you will get!
Your body needs time to acclimitize to high altitude and a strong cardiovascular system can help but not if you have pushed yourself too hard. A good recent example of how a strong cardiovascular system can trick one comes from an accomplished Australian marathon runner who collapsed at Stella Point because he had gone too fast early on in his hike.
If you are relatively unfit I recommend setting yourself a 3-6 month training regime where you focus on long distance walking / running (6-12 km at least three times a week). You can do this on a gym treadmill but remember to set a consistent pace and vary the slope (a slight incline is best).
For relatively fit people who already undertake a fair share of cardiovascular exercise we recommend maintaining your regime until 1 month before your climb. At this point we recommend increasing the duration, but not intensity, of your exercises.
In addition to aerobic exercise you should also be doing light strength training, particularly for your legs, core and upper body.
In terms of your legs we suggest for the following exercises:
Building the strength of your core muscles (stomach and lower back) and upper shoulder muscles is also important as you will be carrying a lightweight pack for up to 6-7 hours a day. We recommend the following exercises:
Climbing Kilimanjaro is in fact just one long hike. The best way to prepare for a long hike is to do a few yourself.
We recommend doing at least two long distance hikes (over 5 hours). If you can do back to back days that would be even better. Doing a few practices hikes as part of your training to climb Kilimanjaro has a few benefits:
So often the thing that gets climbers to the top of Kilimanjaro is there mental stamina. There will be times during the summit night that you will want to give up and go back down. Being able to dig deep and pull on your mental reserves is so important.
Thankfully there are activities to train your mental stamina. Most require some form of pushing your body to the extreme, or to what you think your limits are, and then pushing through to accomplish your goal.
We recommend long distance running, particularly marathons, but half marathons can do the same thing if you are not accustomed to running long distance. This type of activity really requires one to draw on their mental reserves to get to the finish line.
Most people who run marathons will tell you the last mile was all mental. If you can get in that state of mind at least once before Kilimanjaro then you will be perfectly prepared for the final push up the slopes of Kibo.
We truly believe most people – regardless of age or physical condition – can climb Kilimanjaro (within reason, of course!). All one needs to do is ensure their cardiovascular system is firing on all engines and that they have the mental strength to see the hike to the end.
Over and above the importance of training to climb Kilimanjaro is the having the knowledge of how the body acclimatizes to altitude. This page provides detailed information on the latter.
Feel free to ask us any questions about training to climb Kilimanjaro in the comments below.
If would like a detailed mountain trekking training programme we highly recommend this 12-week course from Big Mountain Training.
Haven’t booked your Kilimanjaro hike yet and looking for the best and most affordable Kilimanjaro Tours – click here for recommendations.
Click the link for a complete Kilimanjaro equipment packing list.
Recommended Gear for your Kili AdventureThis resistance training mask from the guys at Training Mask helps simulate the effects of altitude. Used primarily by athletes to improve performance at sea level, the manufacturers claim the mask can help prepare trekkers for altitude. We have not personally tried the mask but from our research online the reviews seem rather positive. Check out the training mask on Amazon now
Hi, I’m Mark! Welcome to Climb Kilimanjaro Guide – the Web’s No.1 Trekking Guide to Mount Kilimanjaro. This site is your one stop shop for everything Kilimanjaro. To date over 2 million people have visited ClimbKilimanjaroGuide.com, many of which have gone on to summit Kili! I hope you find all the answers you are looking for, but if you have any questions don’t hesitate to drop a comment below! Happy Trekking!
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