How to train for Everest Base Camp Trek?
Everest Base Camp Trek is a moderately difficult trek in Nepal. So, how to train for Everest Base Camp Trek? This is the central question before doing EBC Trek. You will be walking in a high-altitude region on rocky and uneven terrain during the trek. The trek is full of uphills and downhill. Thus, you must prepare yourself for proper training before starting your Everest Base Camp trek.
To make your trek comfortable and enjoyable, you need to train your body correctly to achieve a good fitness level, both physically and mentally. Everest Base Camp Trek training should include increasing cardio endurance, strength training, mental preparation, and going on a day hike. Plus, you should be able to carry your backpack while trekking.
You start by going on a day hiking or taking long walks at least one day per week before the trek. You should be able to walk or hike for 5-6 hours per day with minimum rest. If you don’t have significant hills or mountain terrain in your area, you can train in the gym and on the treadmill. This will help you strengthen your body for the Everest Base Camp Trek. Along with that, consulting about your health with your doctor is very crucial before the trek.
So, let’s dive a little more into Everest Base Camp Trek training. This article will provide you with some training techniques to help you have a great trek.
How to train for Everest Base Camp Trek?
When you start training for the Everest Base Camp trek, the training should include aerobic conditioning, elevation training, and strength endurance training. Aerobic training will help you walk in an environment with less oxygen, while elevation training will help you to increase your muscle strength to handle the elevation gain better.
Although the Everest Base Camp Trek is challenging, it is not unattainable. With a positive attitude, the right pace, and proper preparation, trekkers of any age can successfully reach Everest Base Camp. Here are the training techniques you can follow to prepare yourself for the Everest Base Camp Trek.
Strength Training for Everest Base Camp Trek
Strength training is one of the essential training for the preparation for your trek to the Everest Base Camp. Strength training should mainly focus on building your shoulders, leg muscles, back, and abdomen.
An essential strength training routine for the EBC trek should include pull-ups, sit-ups, and crunches, beside aerobic and cardiovascular training. You should begin the strength training at least six months before the trek, with training three days per week for one hour a day. And when the time for the trek comes closer, increase the duration and the frequency of the training routine.
Cardiovascular Training for Everest Base Camp Trek
Cardiovascular training is a must when it comes to trekking in high-altitude regions. This will help your body to work hard with less oxygen level. Basic cardio training should include cycling, swimming, and biking.
If that is not enough, you can also do stair training and hiking up and down the hills. This will bring the training to another level, and you will be benefitted even more.
Start your cardio trekking at least six months before your trek, and you should at least train for 30 mins a day and four times a week. Along with that, increase your training duration and frequency as the trekking date comes nearer.
We recommend you to do the training with the backpack that you will be carrying during the trek. This will help you adjust your shoulders and the back with the weight you will carry.
Hiking Training for Everest Base Camp Trek
Hiking is the best way to prepare your body for the challenging Everest Base Camp Trek. If you can only do one training, then hiking is the way. So, put on your trekking boots and go for a day hike or take a long walk.
Going on a hike will prepare your body to walk for a long distance, making your trek much more accessible. Learn about where your body struggles and how far you can push your body. Once you get used to pushing through the first wave of discomfort, it won’t be any problem for your body.
In addition to that, if you are thinking of buying new hiking shoes, make sure you buy them earlier and start hiking with your new shoes. This will help you get used to the hiking boots and walk comfortably.
Trekking with a new hiking boot can develop any blisters on your legs and make walking difficult. So make sure you get comfortable with your new hiking boots.
Make sure to go for a hike that will take minimum hours of 5-6 hours. If you can do this without any trouble, then good news for you, you won’t have any problems during your Everest trek.
How to train for Everest Base Camp – Things to do before EBC Trek
You won’t be trekking on flat terrain but rocky and uneven terrains and at such an altitude during the trek. There will be many steep inclines, which can be very tough if you haven’t trained for it. Thus, it is essential to work on your trekking and altitude Conditioning for the Everest Base Camp Trek.
Start your training by walking for long hours around your area. To feel about the trek, try finding trails that somewhat match the trails on the actual trek. This will help you increase your trekking conditioning for the trek. Also, try to climb trails of around 2,000 feet with at least 15 pounds of load on your back. Try to increase each hike’s load, speed, and mileage as you train.
Along with the trekking conditioning, preparing yourself with altitude training is equally important. Although it is impossible to mimic the actual altitude of the Everest Base Camp trek, you can include stair training in your routine.
You got to climb the stairs as hard and as long as possible and then go back down steadily. Make sure you’re wearing your pack while doing this.
To have sound mental health during the entire trek, it is essential to keep some realistic expectations of what is likely to happen during the trip.
It is necessary to understand that the accommodations are fundamental but very efficient. Your toilet situation could be troublesome at times, so try to be more creative and resourceful.
Make a good friendly relationship with people who have tried trekking the base camp. Be open and listen to their stories for more information.
You will be mentally equipped to handle tough challenges and have sound mental health, which is very important.
Be Aware of Altitude Sickness
Altitude sickness can drain your physical and mental energy during the trek, which isn’t a good thing.
Make sure you keep yourself hydrated, eat healthily and carry adequate medication that you might need. And it’s important to let your guide know that you’re experiencing symptoms of altitude sickness and quickly make a descent to prevent further complications.
How to train for Everest Base Camp – Conclusion
Everest Base Camp Trek is a lifetime experience different from the training you have done for the trek. However, with proper physical and mental training for the EBC trek, you will have a most enjoyable trekking experience just like you imagine. Remember that the trek is not a competition, and you should value your safety above everything else.
Furthermore, please feel free to contact us if you have any more questions or queries regarding this trek or any other treks in Nepal.