Training & Preparation for Uhuru Peak
Achieving a reasonable degree of physical fitness should be a goal in your preparation.
Being in good shape will increase your chances of having a safe climb, successful summit, and enjoyable experience.
Climbing Kilimanjaro does not take any technical mountaineering skills. It is a trek at high altitude, and nearly anyone in decent physical condition can climb Mount Kilimanjaro. However, one should not underestimate the effort required over six to nine days to reach the peak.
The main reason that climbers fail to reach the summit is due to the inability to acclimatize to the high altitude quickly enough. Short of going to high altitude, there is little that one can do to pre-acclimatize before the climb. Being physically fit does not guarantee that climbers can overcome altitude issues, but it does reduce the strenuousness of the climb on the body, which in turn, makes acclimatization more likely.
Ideally, your training should simulate actual conditions encountered on Kilimanjaro.
Performing day hikes on local trails is the recommended form of training. The trails should include uphill and downhill sections, and you should wear the clothing, boots and pack that you intend to climb in. Try to hike for several hours. Your hikes on the mountain will on average be between four to six hours, but can be as little as two (easy days) and as high as 14 hours (summit day). If it is impractical for you to train outdoors, you may exercise at the local gym. The staple of your training should be walking on a stairmaster, supplemented with weight-training for your legs.
A minimum of three days a week, perhaps shorter sessions during the weekdays and longer sessions on the weekends, for three months, is suggested. With proper training, you will develop the leg strength, endurance and confidence necessary for Kilimanjaro.
For those who cannot train at high altitude or want an added advantage, there are in home systems that may help you acclimatize to the high altitude prior to arriving in Tanzania. These high altitude training systems by Hypoxico can be rented for home use just prior to your trip to Kilimanjaro.
Acclimatization Strategies
The evidence leans toward acclimatization being the main reason climbers fail to summit, as altitude sickness can hinder progress. Short of traveling to high altitudes, pre-acclimatization methods are limited but can be beneficial.
High Altitude Exposure: If possible, visit mountain towns or elevated regions to experience hypoxic conditions. The higher and longer you stay, the better your body adapts as it helps understand your body’s response.
Altitude Training Systems: Systems like Hypoxico simulate high-altitude conditions by reducing oxygen levels, inducing adaptations like increased red blood cell production and improved oxygen utilization aiding in reduced altitude sickness and enhanced performance. However, they are less effective than real altitude due to not replicating decreased atmospheric pressure, and many successful climbers do not use them. Consult a healthcare professional before using.
Route Selection: Choose routes with longer durations, like 8 days, for better acclimatization profiles. The Machame or Lemosho routes are often suggested for their gradual ascent.
Or