How To Train For The Inca Trail
Whilst known as an increasingly popular trek, hiking the Inca Trail is no easy feat – and training properly can directly affect the kind of experience that you have. Of course preparing for the hike in other ways is essential, however here we instead want to focus strictly on the physical preparation.
In this guide we’ll explore how you can train for the Inca Trail. This includes why we recommend it, and also the benefits of doing so. We’ll also take a look at some of our own personal strategies for training that we recommend you to do before heading on your own Inca Trail trek.
How To Train For The Inca Trail
Quick Answer: There’s various ways you can get yourself in optimum condition before hiking the Inca Trail.
In the long-term (as in many months before), you’ll want to do a mix of gentle hiking and interval training. This includes long walks, as well as staggered walks up steeper gradients.
In the final month before your Inca Trail trek, you’ll want to maintain this regime whilst also completing other longer hikes.
Ideally you’ll already be in Peru, so you can get acclimated to the higher altitudes as well as take on other short hikes in and around Cusco. These include the hike up to Cristo Blanco which takes around 1 hour, or heading on a tour into the Sacred Valley.
Later in this guide we’ll provide a full-breakdown of what to do and when to do it.
Why Is It Recommended To Train For The Inca Trail?
The Inca Trail is one of the best hiking routes you can complete on the planet. Here you will combine beautiful scenery, ancient ruins as well as a deeper appreciation of Andean culture.
Whilst that is all great in its own right, how prepared you are physically will be the most important factor in how your trek goes. This will ultimately be the difference in whether you enjoy waking up early each day vitalised with energy, or are suffering and aching each step of the way!
Here at ABExpeditions we’ve seen it all – and trust us when we say that you’ll want to be in the first camp!
The Benefits Of Training Before Your Trek
First and foremost, if you’ve trained before then you won’t have to deal with big pains and aches after walking for a day. Sure, you still may have some muscle tiredness which is normal, however this will quickly recover after a good night’s rest.
Secondly you’ll find that overall, you’ll enjoy the Inca Trail much more if you’ve trained before your trek. Instead of complaining and constantly being out of breath, you’ll be able to keep an open mind and really feel alive as you uncover epic sites along the route.
Lastly, solid training for the Inca Trail will help prevent any possible injuries along the route. Given you are now used to incline walks and uneven paths, your body and muscles will be much more agile and can cope with the unexpected demands of this route (especially so with parts such as the infamous Gringo Killer Steps).
Our Strategies For Training For The Inca Trail
1. Have a Weekly Fitness Plan
This is an ideal first thing to do, and is also the easiest to get started with. We recommend beginning with a 90 minute walk at least two times a week (or jogging for 45 minutes twice a week).
As you can see the actual exercise demands are not much, however we instead want to repeat this often over a longer period before starting the trek (ideally a minimum of two times a week for 3 months).
Once comfortable, you can then increase the duration or frequency of the activity each week.
2. Off The Beaten Path Hiking
This is a much more fun option, however will need a bit of planning (especially if you live in a more urban area).
Once a week you will want to head out to a natural park or area, with either the forest or mountains being an ideal biome. Be sure to bring a backpack with you to simulate the extra weight you will bring on the Inca Trail trek.
As well as being more pleasant given you will see more nature, this exercise (a minimum of 60 minutes) will help train you to deal with uneven paths and potential obstructions.
3. Head On Higher Altitude Treks
This is the final step, and one which you can start when here in Cusco (or in other high-altitude areas of Peru, as well as other countries like Bolivia or Ecuador if already in South America).
Any hike above 3000m is ideal, and the great thing is that you don’t have to do much. This is because your body will automatically adjust to operating at these altitudes, although doing smaller hikes before the Inca Trail is best.
We recommend spending at least 48 hours in Cusco before heading on the Inca Trail.
How To Train For The Inca Trail
And that’s all for this guide on how to train for the Inca Trail.
Your physical fitness and preparation are one of the most important determinants of how your Inca Trail trek goes.
This is why it’s crucial to prepare properly before your trek, so you can spend more time enjoying these incredible landscapes and sites rather than being hurled over in the corner every 30 minutes!
Now that you’ve learnt how to train for the Inca Trail, let’s now take a look at the 2 and 4 Day Inca Trail treks, and which one is best for you (as well as for how much physical training you have completed prior).