Top Ways To Boost Your Hiking Endurance For Climbing Kilimanjaro 2024

Top Ways To Boost Your Hiking Endurance For Climbing Kilimanjaro 2024 : Mount Kilimanjaro is a labor-intensive climb. In order to succeed, you have to have enough energy to get through the full journey, especially towards the peak. Considering that this is being done after several days of hiking in a hypoxic atmosphere, it is not an easy undertaking. Here are 11 suggestions for increasing your trekking stamina in preparation for climbing Kilimanjaro.

  1. Train Right

It is common knowledge that endurance can be increased through training, but how can one optimize their gains? The majority of people who are busy usually search for short workouts that they can fit into their schedule. This entails quick workouts on the track, in the gym, or on the treadmill. Nonetheless, studies indicate that prolonged periods of low-intensity exercise are the most effective strategy for building endurance.

In terms of hiking endurance, we advise going on long hikes that take many hours. Become accustomed to moving about. Walk over an extended period of time at a comfortable pace. Steer clear of bursts of energy followed by pauses. Continuity of activity across a specific time or distance should be your goal, not speed.

  1. Lose Weight

Your body weight has a direct impact on how much energy you use. It takes more energy to move a larger person than a lighter one. As a result, hiking to the same location requires more effort from the heavier person. Losing the additional weight, you are dragging around will increase your endurance. The performance benefit of maintaining a healthy body weight comes from increased speed, improved agility, and a lower energy cost.

  1. Carry less gear.

You can reduce your pack weight in addition to your body weight. Bringing too much gear is one of the most frequent mistakes made by novice backpackers. Being ready is one thing. Another is to be unduly burdened with non-essential items.

 Our porters will carry your belongings between camps on Kilimanjaro. Between campgrounds, you simply need to bring what you need. This usually means that you should pack additional clothes, accessories, water, and food. The majority of people weigh about 15 pounds. of equipment. Carefully consider what you carry, and get rid of anything extra.

Researchers discovered that you slow down by 6 seconds per mile for every 1% of your body weight that is carried in your pack. For example, each 1.5 pounds of weight in your pack slows you down by 6 seconds per mile if you weigh 150 pounds. This means that a 15-pound pack will cause you to go one minute slower per mile.

  1. Use lighter shoes.

The first thing you should check when reducing the amount of stuff you are carrying is what is on your feet. It may not seem like much work to raise your shoes for a few steps, but doing so repeatedly for hours on end is a different story. Five pounds on your back are equal to one pound on your feet.

 This general guideline for backpacking has been put to the test by the military, which found that hiking requires 4.7 to 6.4 times as much energy when the weight is carried on the foot as opposed to the backpack. This means that, on a multiday expedition such as climbing Mount Kilimanjaro, shaving a pound or more off your footwear by donning lighter boots or trail shoes can save a significant amount of energy.

  1. Set a comfortable pace.

When building endurance, it’s important to establish a sustainable pace. It’s easy to start off too quickly when one is feeling energized, enthusiastic, and fresh. Instead, try starting out slowly to warm up and then settling into your regular pace. Most hikers average two to three miles per hour. Try to finish the day at the same pace. Hiking at a pace that is consistent throughout the day helps avoid starting and stopping frequently. Resting causes your heart rate to drop, and when you restart, it spikes back up. Experts say that maintaining a heart rate that is mostly in the aerobic zone—between 60% and 80% of your maximum heart rate—while maintaining a steady pace.

The intensity range at which your body begins to primarily rely on carbohydrates instead of fat as fuel is known as your aerobic threshold. Long-term aerobic exercise below your aerobic threshold enhances the rate at which lactate is formed, removed, and transported to the muscles. It also improves the synthesis and utilization of energy in the muscles. These adaptations occur slowly over time. It will become easier for you to find and maintain your ideal, sustainable hiking pace the more time you spend on the trails.

  1. Use trekking poles.

Trekking poles are looked down upon by some, who think they are only for the elderly or those with knee issues. This is wholly incorrect. Using trekking poles improves your hiking efficiency. It goes without saying that walking lengthy distances can tax the body. Most of the weight is supported by your lower body. By placing weight in your arms, you can shift some of the load onto your upper body when utilizing trekking poles. Though this may not seem substantial, over the long term, it makes a big difference.

The advantages are particularly noticeable on hilly terrain. The poles assist in propelling the body higher on inclines. The poles lessen the force on your knees, ankles, and feet during descents. Additionally, they help with balance, which will conserve energy by lessening the strain on your stabilizing muscles. In summary, poles enlist the assistance of other muscles to distribute the workload. Sharing the work keeps you more productive for longer.

  1. Hydrate Accordingly

We all know that water is essential for basic human survival. It is necessary for our body’s metabolic functions and makes up 70% of our body mass. Simply put, drinking water makes the body work better. The heart beats more efficiently. The muscles function more effectively. These two are critical to your endurance. Your body can function more efficiently and recuperate from exertion much faster when you drink enough water.

Second, remember the importance of electrolytes. Sweating releases minerals and salts in addition to water. These too need to be restocked. To make sure that your electrolyte levels stay balanced during your climb, we advise utilizing electrolytes.

  1. Top Ways To Boost Your Hiking Endurance For Climbing Kilimanjaro 2024 : Eat the right foods.

Hiking results in calorie burn. You must replenish your food supply. But what are the best foods? Let’s be clear first. When you workout, the body uses proteins, lipids, and carbs. Thus, nothing is wasted, even “junk foods,” high-fat snacks, and sugary drinks. Nevertheless, since the body uses carbs more quickly than it does fat or protein to produce energy, eating a diet high in carbohydrates is the most effective way to fuel up for Kilimanjaro. It should come as no surprise that we provide our customers with just this on the mountain.

Throughout the course of your climb, you should make sure you are eating enough nourishment. You may feel bloated and have less appetite when you are altitude-adapted. However, make every effort to continue eating calories, and don’t miss any meals.

  1. Top Ways To Boost Your Hiking Endurance For Climbing Kilimanjaro 2024 : Focus on the positives.

You are going to face challenges as you ascend Mount Kilimanjaro. Reaching the top of a high-altitude peak is a mental and physical struggle. Because your mind is filled with negative thoughts when you begin to feel fatigued. Although these fears and discouragement are normal, allowing them to control you could cause you to walk more slowly, fall behind, and feel like giving up.Top Ways To Boost Your Hiking Endurance For Climbing Kilimanjaro 2024

Think positively instead. Pay attention to everything that is going well. These may include things like: you’ve adjusted to the altitude, you’re well-hydrated, you don’t feel too sore, you’ve eaten healthily, you’ve slept for a few hours, and you don’t feel ill. You should be appreciative of the pleasant weather, your warm gear, your training, your progress, the assistance of your guides or friends, and the entire experience. Make use of anything and anything to spur you on.

 Remember why you arrived? Remind yourself that you are powerful. Picture yourself at the top of the mountain. Think back on all the obstacles you have conquered in your life and have faith that this mountain will be no different. Embrace optimism as a source of energy.

  1. Top Ways To Boost Your Hiking Endurance For Climbing Kilimanjaro 2024 : Use the Rest Step.

The rest step is a method used by mountaineers to ascend steep terrain. The rest step essentially lets you take a quick break between each stage. To achieve this, walk slowly and stop when your back leg is stacked. Walking normally moves forward and upward smoothly and steadily. However, there is a clear break and rhythm in the movement during the rest step.

Here’s how the rest of the phase should be executed: Lock the knee in your rear leg when you move forward and upward. For a brief moment, put all of your weight on your back leg before moving forward. Essentially, the rear leg transforms into a makeshift trekking pole or walking staff. You can increase your endurance by saving energy by performing the rest step.

  1. Top Ways To Boost Your Hiking Endurance For Climbing Kilimanjaro 2024 : Trail Run

Running is among the best exercises when it comes to cardio activity. Running is far less efficient than hiking or walking. Your body must use more energy, blood, and muscles to meet its demands. You’re going to have your hands (or, should we say, feet?) fully worked out when you add in some natural terrain. Because trail running offers regular variation, it improves the effects of strength training and boosts cardiovascular endurance.

Run several trails if you want to increase your hiking endurance even further. It offers a more challenging and unique workout that will improve your hiking endurance and target various muscle areas.

Trail running should be eased into, just like any other exercise. Trail running is more likely to cause an injury than hiking because it involves greater impact and skill. Start with shorter distances, slower speeds, and easier trails.

That concludes our list of 11 strategies to increase hiking endurance. You’ll have greater endurance to conquer Africa’s highest peak if you can apply these principles to both your training and your time on the summit.

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