The most common question I get when people inquire about my treks is, “How do you train for Nepal?”

Most people feel that they need a year or two to get ready. If you walk a lot, love outdoors and have a sense of adventure you can be ready in 6 months.

One does not need to be a major sports person to trek Nepal such as taking the Everest Base Camp Tours, however physical fitness is important! Our treks are not running competitions. We feel it’s important for you to be able to walk your own pace so that you can enjoy the natural beauty around you! Trekking the trails of Nepal offers a diversity of landscape, flora and fauna, people and culture.

To really experience the wonders of Nepal and enjoy your trek you must be physically and mentally prepared!

If you are physically fit, you will be able to enjoy more and have enough energy for extra activities when you get to the quaint villages and tea houses.

Trekking is available to anyone, you just have to be sensible and work a bit for it. Here are a few tips to get started in your training.

1. START WALKING!

In Nepal, most of the adventure trekking trails are quite uneven. You will be trekking in both lower and higher altitudes. You will also be trekking under the hot sun as well as the chilly nights. The best way to get ready for a long trek such as the Everest adventure trek is to start taking long walks. Don’t just walk on the beautiful days, walk in the rain, hot sun, wind or snow! Talk to your trek leader. Find out how many hours a day you will be walking. Ideally you want to be able to walk 4-6 hours comfortably a few days in a row before you leave for your adventure.

2. AEROBIC TRAINING

Aerobic training is also important for trekking in Nepal. To improve your cardiovascular fitness it’s good to focus on high intensity training followed by a recovery period. How do you do that? Honestly, stairs. Find a set of stairs that takes you 1-2 minutes to get up to the top, or a steep hill. Start low, maybe 3-5 sets – you want to start breathing heavy – work your way up to 10 sets. Always allow recovery time in between. Need it harder? Grab your back pack. That’s a great way to not only train, but to make sure it fits correctly and doesn’t pull on your shoulders. Are you into cross training? Want to mix it up? Throw in cycling/spin with some squats and lunges. Get those legs moving and the heart rate up, but please make sure you warm up and stretch before and after any training you do!

3. LIGHT WEIGHT TRAINING

On most treks you won’t be carrying your main pack, but you will need to carry a small day pack with essentials like your camera, snacks, sunscreen, water and wet-weather gear/layers. So, with all your days/week/months of training challenge yourself with a weighted bag. If you really want to challenge yourself, pack your bag with a few extras so it’s a little heavier than what you are planning to pack for your trip. This will get you used to carrying your gear.

4. HIKING GEAR

Invest in a pair of good-quality, water resistant hiking boots. Make sure they have plenty of support and ventilation. Your feet are the most important piece to trekking. Train in your hiking boots when you can. Get your feet, ankles and legs used to your boots. Wear them everywhere! They will feel a bit heavier and maybe even a bit clumsy compared to your tennis shoes. Very important - try to get as many miles/hours in them as you can.. Push yourself to walk on different terrains. Hike off road. Try to train on surfaces that will be similar to the trails on your upcoming trek. Talk to your guide – they can really be helpful! Lastly, make sure you stock up on good hiking socks. I prefer a wool/nylon blend. Socks can make a huge difference in preventing blisters!!!!

5. FUEL UP AS YOU TRAIN

We are so used to sitting and eating our 3 meals a day…. When you are trekking you eat as much as you go. It’s SO important you are stocked with enough water and snacks during a trek. Most treks including the Everest adventure treks stop for lunch however it’s good to have nuts, dried fruit, your favorite protein bar, even chocolate on hand. I love hard candies too. Sometimes the air is so dry it’s nice to have a flavored hard candy to change things up. Also, always have a reusable water bottle. Hydration is key! While in training mode try to eat and drink “on the go” as much as you can so your body can get used to digesting during strenuous exercise.

Think you are ready to go trekking? Lets go!!!

Getting ready is part of the adventure. It’s so important that you enjoy the journey! Looking for a small intimate group to trek with? Want to put your own group together? You will find more information on our upcoming treks at: www.driftwoodadventuretreks.com

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How to prepare for trekking in Nepal