Training For EBC

As you'd expect the training is really all about leg strength and stamina. Whilst we cannot simulate Base Camp itself we can take measures to prepare your body and mind. You won't be carrying all of your luggage, just a day pack so we don't need to worry about upper body strength too much (although you will do some training!).

Your legs are the key! 

We also need to highlight that familiarity with your gear and breaking items in, such as your walking shoes or boots is very important.

If you can spare some time to walk regularly then you can train for trekking to Everest base Camp. Let's go!

Aerobic and cardio fitness are going to help your body function on lower levels of oxygen. The trek to Everest base Camp is at altitude and so this is probably the most important part of any training. Basically, if you're going to train only a little, do this bit!

This is really aimed at anyone who isn't exercising at all or much.

We recommend a cardio work out 2 to 3 times per week. This could be jogging, cycling, swimming for at last 30 mins per time. You should start this plan at around 10 weeks before your adventure start date (although thee is n harm in starting earlier too). Of course, if you're already doing this amount of cardio exercise per week then you don't need to do any extra.

ps: Here is a video we shot on altitude sickness.

This is to prepare your body for long treks, maybe 6 hours per day in terrain with elevation. There are no short cuts here we are sorry to say. Once per week it is a good idea to go for a long walk. Start at 2 hours and build up week by week until you're managing 6 hours. 

Choose hilly terrain if you can and also wear a day pack, this will prepare you and help with strength training. If possible it's also a good idea to walk in different conditions. Not only will this prepare you for weather changes but you'll see what gear you might need and how your body reacts.

You may not have access to the great outdoors or trails but do not fear, we can simulate in the gym.

1. A 45 min elevated walk on a machine

2. 10 to 15 mins on a step machine

3. 5 mins slow walk

4. Repeat the above for until you're at 5 to 6 hours

During your Everest base camp trek you will not be carrying all of your luggage, only a day pack. Your luggage will be transported for you.. Whilst strength isn't the key item on our training guide it's still a good idea to incorporate some training here.

We'd only suggest wearing your day pack as often as you can. This will really help your shoulder strength and you'll become very familiar with the weight and feel.

If you like you could also try some light weights focusing on your upper arms and shoulders.

This is at least if not more important than any physical training. You should of course look forward to this epic adventure but it can be daunting, after all it is challenging. Here are some thoughts which may help

- This isn't a marathon! it's not as intense as that. The reason it is challenging is because you're walking for several days at altitude

- Give yourself enough time to prepare

- You don't need to be an Olympian to do this!

- Eat well and healthily, you'll feel better

- Others on the trek will be in exactly the same position as you. You'll carry each other. Strength in numbers

- You're going to have an expert guide with you

- This experience will live with you for the rest of your life, never to be taken away

Please see our Everest Trekking Guide for more information on gear and packing. We would highlight that for training it is a good idea to break in the trekking shoes or boots you'll be wearing well in advance, no one wants blisters on day one. 

We'd also say it's worth getting used to the day pack you'll also be using. The more familiar to you the better.

Anyone of average fitness can manage this trek. It may take some preparation but ultimately it is within your grasp. We will help you in whatever way we can. We hope this guide has been useful.

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