A Walk in the Park? Posted on February 1st, 2011
Sagarmatha National Park from the Everest Base Camp trail
Increasing numbers of people are drawn to the idea of taking on one of the great treks (such as Everest Base Camp) at some point during their lives. Most who realise this ambition aren’t disappointed, returning with a real sense of achievement, able to look back fondly on an overwhelmingly positive and sometimes life-changing experience.
I often talk to people interested in the Everest Base Camp or Annapurna trails, and the most common reservation I hear is about the level of physical fitness required: ‘I’m not fit enough to do that’ or ‘I’d never make it’.
The reality is that a trek to Everest Base Camp, and even a summit attempt on one of the trekking peaks (such as Island Peak or Mera Peak) is a goal attainable by most – from a fitness perspective at least. For many, it’s something achievable without additional training, but those who do the physical preparation beforehand, usually reap the benefits on the trail.
What might stop me?
Obviously, certain existing injuries or existing medical conditions (asthma, high blood pressure, heart disease, diabetes, mental illness) are at best going to make a high-altitude trek more challenging than usual, or at worst rule it out altogether.
Injuries, such as those affecting the knee, ankle or foot can obviously cause problems with this type of activity – but don’t rule it out all together. Look at the severity, expected rehabilitation time and lasting effects of the injury and then make a decision. Personally, I’ve suffered from Knee Bursitis, Patellar Tendonitis, and Achilles Tendonitis in recent years (due in no small part to over enthusiastic training for Triathlons), but have never found these conditions a problem during a Base Camp trek or Island Peak summit, usually because the pace is always kept at a very manageable limit due to the need to acclimatise.
As always, if you’re in any doubt about existing conditions or injuries, seek medical advice before committing yourself to anything!
So you don’t have any medical issues or injuries that would prevent you from experiencing a Himalayan trek? Well the good news is that you’d probably be able to get to Base Camp with minimal training. Given the right itinerary your fitness will adapt as the trek progresses, however the fitter you are, the more you’ll enjoy it, so if you want to make the most out of your trek the right preparation is essential.
A Realistic Itinerary
First and foremost – make sure you’re allowing enough time for your trek. There are no shortage of guides or companies claiming to be able to get you to the finish in a shorter duration. It doesn’t matter how fit you are, rushing an ascent is going to put you at risk of suffering from acclimatisation sickness and possibly injury. At best you’ll probably be feeling horrendous by the time your reach the high-point of your trek.
Stay Specific!
A bit of an obvious one: keep training as specific to the activity you’re training for as possible. A Himalayan trek is essentially hill-walking, so get out and walk some hills!
If you’re starting from scratch with this type of training, take it easy at first. Ideally choose a gentle, off-road walk lasting no more than an hour, and plan to build up the time on your feet, as well as the height gained during your walk, gradually. The aim here is to allow your body time to adapt to the demands of hill-walking.
If you’ve got a moderate level of physical fitness, set your sights on a hill walk in Wales, the Lake District or Scotland. The Pyg-Track on Snowdon or Scafell Pike from Wasdale immediately spring to mind. Not only are these great, challenging walks set in beautiful locations, but they’ll also provide some similar terrain and inclines as you might find on the Khumbu trail.
If you’re inexperienced in hill-walking, don’t attempt either of these on your own! We can happily provide safe guided ascents of both of these peaks if required. An whether you’re new or experienced, this site: www.walkingandhiking.co.uk is an excellent resource for further information on hill walking.
Not only does hill-walking provide a good match in terms of training, but it also gives you a chance to test out your clothing and break-in those boots prior to your trek – ensuring you’re as well prepared as possible.
Scafell Pike from Wasdale Head
Other forms of training.
For many of us suburbanites, a weekly hill-walk probably isn’t realistic, so what other options exist? Well happily there are many other sports or activities that help provide a great level of fitness and preparation for a Base Camp trek. Provided the chosen activity is aerobic in nature (generally low to moderate intensity, sustainable for a longer duration) you should feel the benefit. So if you’re into your running, road cycling or mountain biking, aim to get out and build up to some longer durations on foot / in the saddle (2-3 hours is ideal).
What about the gym?
Longer stints of aerobic intensity exercise isn’t typically done in the gym, but this doesn’t mean it can’t be. If you can stick the duration, get on the step-machine, cross-trainer, treadmill or even the ergo (rowing machine).
Even weight / resistance training can have a part to play, provided there’s less of a focus on bicep-curls and chest presses, and more targeting of the core muscles and lower body. Weight or resistance training can aid in adapting the body to the demands of daily trekking by strengthening bone, tendons and other connective tissue. Dedicating some time to developing core strength is also highly-recommended (regardless of whether you’re planning a trek or not).
When should I start?
As soon as possible! Even if your trek seems a long way off, fitness gains should be made slowly and gradually to avoid injury and set-back.
People often start out on a ‘fitness regime’ full of enthusiasm, only for it to taper off after a few weeks, often because they have no immediate goals other than a feeling that they ‘should’ be doing it. If your trek is some way off, try setting yourself some shorter term, intermediate goals. Signing up for an event, charity walk or race is an ideal way to stay focused during your training.
Committing yourself to some regular training in the months before your trek will pay dividends when you hit the trail. You may even start to feel the benefits way before you leave the country!
Mark Kelly is a Snowball Expeditions Guide, with experience in training for Arctic expeditions as well as some of the toughest physical events in the world of Cycling and Triathlon. Find out more in our Guides section, or at his blog: marklkelly.wordpress.com
Snowball Expeditions provide safe, fully-guided treks in the Himalayan and Arctic regions and fully brief our clients on fitness and equipment as part of the inclusive service we provide. For further information on our trips, visit: http://www.snowballexpeditions.com/expeditions
