It’s been a lifelong dream and you’ve finally booked your Inca Trail trek, but are you physically prepared for the 4-day hike?

Sure, you may be able to power through without any training. But your goal should be much more than getting to the finish line. The Inca Trail is a spectacular route and will be a lot more fun if your fitness is up to scratch.

In this article, we will share some tips for how to train for the Inca Trail. Follow these guidelines for getting in shape for one of the best multi-day treks of your life.

How To Train For The Inca Trail - The Ultimate Guide To Getting Fit For The Inca Trail

Before venturing down the Inca Trail, there are a few things that are important to know beforehand. 

Do You Need Training For The Inca Trail?

There is definitely a basic fitness level required for the Inca Trail. The classic trail is four days and over 26miles (42km) long. You can expect to be walking around 7-10miles (11-16km) each day. Keep in mind this is not on flat terrain. Those hours are spent on uneven ground and narrow pathways, up and down slopes.

The hardest part of the Inca Trail is Dead Woman’s Pass. Although no one has actually died here, you will be climbing to altitudes of almost 4000m. Trust me when I say walking is a lot more challenging at these heights.

More importantly, there are stairs. Lots of stairs. Improving your stamina is the most important aspect of training for the Inca Trail. That includes improving and strengthening your mental stamina.

Everyone is at a different level of fitness. Some of us could probably climb out of bed and take on the trail. Others however are going to need a few months to build up fitness and confidence.

How To Prepare For The Inca Trail

There are a few good ways that will help you best prepare for hiking the Inca Trail.

Work on a Fitness Plan

If you struggle to ascend two flights of stairs, you will need to start with training much earlier on. In this case, I would recommend you start training for the Inca Trail 4-6 months in advance.

If you already hike often and exercise several times a week, there is no need to change your regime. A month before you hike, I recommend that you increase the distances or duration of your regular training.

Even if you are in exceptionally good shape, you do not want to over-exert yourself on the Inca Trail. Pushing yourself too hard over the high passes can bring on altitude sickness, which will put your health in jeopardy.

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Get Acquainted With Your Gear

The Inca Trail is not the place to test out your brand new hiking boots for the first time. Your new boots may look snazzy, but you will need to wear them in slowly to prevent nasty blisters during your hike.

Shorter hikes will slowly soften and shape your boots to your feet so that they’re ready for the more strenuous Inca Trail.

Likewise, take other gear and hiking clothing for a spin before you embark on the Inca Trail. Make sure the clothing you plan to wear is comfortable for hiking. If you plan on using poles, practice walking with them before the trail.

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Training For The Inca Trail - Workout Basics

Here are some workout basics to help you prepare your body and mind for the gruelling trek along the Inca Trail. 

Cardiovascular Exercise

Aerobic exercises or cardiovascular training should be your main focus for preparing for the Inca Trail. These types of exercises will help your body build mitochondria. Mitochondrial cells make better use of oxygen and improve endurance. This will be vital when you are hiking at high elevations on the Inca Trail.

Cardio workouts mean doing some easy to moderate training over longer sessions. Even with an increased heart rate, you should be able to maintain the activity for a prolonged time.

Here are some examples of cardiovascular exercise:

• Running
• Brisk walking
• Cycling
• Swimming         

If you are struggling to breathe, you are probably pushing too hard. Slow down or reduce the training time or distance of your training until you get fitter.

If you barely do any cardio, start with a brisk walk for half an hour each day. Over time, you can work up to jogging 3-4 times a week or swimming laps in the pool.

Hiking

Walking the paved roads of suburbia is very different from hiking mountainous landscapes. In the months building up to your trail, venture out for day hikes. Look for trails close to your home and head out each weekend for a multi-hour hike.

Choose long moderate routes or short difficult ones with lots of climbing. This will help you get ready for all the stairs on the Inca Trail. Pack a daypack with water, snacks, extra clothing, or even a small weight. This way, you will be used to carrying a daypack over an extended time.

Legs and Core Strength

Core strength refers to the muscles in the spine and pelvis. Your core is the powerhouse of your body and affects almost every type of movement.

Your legs are going to be doing most of the work on your hike. This is why leg strength and flexibility are key. For better hiking fitness, you will need to target different leg muscles during your training. Specifically, your hamstrings, gluteals (glutes), quadriceps (quads), and calves.

Having good core and leg strength builds resilience and improves balance. This lowers the chances of getting injured while hiking.

These are some exercises that work your core and help you build leg strength:

• Squats
• Lunges
• Crunches
• Leg raises
• Yoga
• Pilates
• Kettlebell swings

Take The Stairs

Stairways are your best friend for training for the Inca Trail. Skip the elevator and get in some extra cardio.

Whether it's up to your apartment, the mall, or a nearby multi-story building. You will be grateful for climbing a few flights each day when you are halfway up Deadwoman’s pass!

Upper Body Strength

Fortunately, porters will take camping gear and other heavy items between camps. Even so, you will still be carrying a backpack for 5-8 hours a day. You need some form of upper body strength to haul around a few kilograms on the Inca Trail.

Incorporate a couple of sets of arm and shoulder workouts into your weekly training plan. This may include:

• Push Ups
• Shoulder presses
• Light weightlifting (multiple reps and small weights)
• Stretching

Stretching is important to improve your flexibility and range of motion. Adding stretching to your daily routine will also decrease post-workout muscle pain. To put it simply, the more you stretch, the less stiff and achy you will be after hiking.

When stretching before or after a hike, target specific muscle groups. Some good stretching exercises include:

• Yoga for hamstrings - Downward-facing dog and Pyramid are easy poses to start with.
• Hip flexor stretches
• Stretches for the Iliotibial Band
• Stretches for Quads and Glutes
• Using a foam roller

Mental preparation For The Inca Trail

Your mental stamina is equally if not more important than physical fitness for walking the Inca Trail. As the old saying goes, it's ‘Mind over Matter’. Before you take to the trails, get yourself into the right headspace.

Most anxiety comes from not knowing what to expect. Reading in-depth guides to hiking the Inca Trail will take away some of the uncertainty you might be feeling. Also, look at reviews to get first-hand accounts from people who have made the trek.

There might be times on the Inca Trail when you feel like you cannot take another step. This is when a strong mindset will get you through.

Physical training will help you push boundaries and appreciate what your body is capable of. This will provide confidence to complete even the most challenging parts of the hike.

Inca Trail Training Plan - Month By Month

Everyone is at a different level when it comes to fitness and capabilities. As such, there is no ‘one size fits all’ plan when it comes to training for the Inca Trail.

The tables below are only a guideline to give you some idea of what each week's training should look like. We recommend you monitor progress and make adjustments where necessary.

First, take a look at the broad categories below. From here, you can decide where you fit in.

• Beginner: You currently have no exercise regime and do minimal physical activity. You are out of breath after walking a few blocks. The Inca Trail will be your first major hike.
• Intermediate: You choose to walk wherever possible and try exercise once or twice a week. Once in a while, you hike with friends or family over the weekend.
• Advanced: You commit to 3-5 workout sessions a week. This may be running, gym, or being part of a sports team. You hike often and have already completed at least one multi-day trek

3 Months To The Inca Trail - Weekly Training Plan

2 Months To The Inca Trail - Weekly Training Plan

1 Month To The Inca Trail - Weekly Training Plan

Conclusion

And that's a wrap on my article on How To Train For The Inca Trail! I hope the above information has given you better insight into the best ways to prepare both your body and mind for this gruelling but thrilling adventure in Peru.