We’ve got about two months before our Kilimanjaro Gay Climb (and another 12 if you count our 2018 tour), but it’s not too late to sign up (or get in shape). Below you’ll find our standard 12-Week prep program, but by compressing your schedule and amping up your effort you’ll be ready in no time.
THE OUT ADVENTURES 12 WEEK PROGRAM
It may feel like you’re prepping for boot camp, not a holiday, but follow these tips to make the most of every recommended activity.
Jogging – is the most effective exercise, but it’s high impact and carries a risk of injury. Stretch and warm up thoroughly before each jog, and if injury appears likely try cycling or swimming.
Timed run – Map out a 1.5-mile course with some inclines and declines…but no major hills. Warm up thoroughly and strive for your best time possible. Track your progress to stay motivated (apps like the Nike Run Club help).
Hill training – Find an incline near you that’s long enough to sprint along for a minute. If you choose to jog down the hill afterwards, take smaller strides and never lock your knees (the goal is to minimize time between sprints).
Circuits – Get strong and minimize your risk of injury from carrying your daypack. Try this routine:
Set 1: 25 push-ups, 35 sit-ups, 15 dips, 5 pull-ups
Set 2: 20 push-ups, 30 sit-ups, 12 dips, 4 pull-ups
Set 3: 15 push-ups, 25 sit-ups, 8 dips, 3 pull-ups
Interval Training – This training style of run is punctuated by short periods of intense output. it’s excellent and effective method of cardio strength building.
Hillwalking – An essential aspect of your Inca Trail hike! Walk at a good pace, with short breaks now and then. Take plenty of water with you, drink small amounts frequently. Carry some extra weight to replicate a sense of altitude fatigue.
Some will find this regime daunting, but it’s really a series of baby steps. With enough planning and practice, just about anybody can make it onto the Inca Trail. Be sure to read our What To Pack blog post as well, then hop on over to this link read more about our Gay Climb.