Are you dreaming of trekking the famous Inca Trail to Machu Picchu? Hiking this ancient path through the stunning Andes mountains is an unforgettable adventure. However, it’s not easy, and you’ll need to train for the Inca Trail. Don’t worry—it’s totally doable, even if you’re not a super athlete! With some planning, you can prepare your body and mind for the challenge.
In this guide, we’ll go over everything you need to know to get ready. From building your fitness level to adjusting to high altitude, here’s how to train for the Inca Trail to Machu Picchu like a pro.
Why You Need to Train for the Inca Trail
The Inca Trail is a 4-day hike that leads to the ancient Inca city of Machu Picchu. It’s about 26 miles (42 km) long and includes steep climbs, descents, and rugged terrain. One of the toughest spots is Dead Woman’s Pass, which reaches an elevation of over 13,000 feet (4,200 meters)! The high altitude makes it harder to breathe, and the uneven path can be tough on your legs.
This is why it’s important to start training months in advance. By preparing your body through exercise and altitude training, you’ll make your trek safer and more enjoyable.
How to Start Training for the Inca Trail
Start your Inca Trail training plan as early as possible. Ideally, you should begin training at least three to six months before your trip. This gives you enough time to build your stamina and strength.
1. Focus on Aerobic Exercises
The most important part of your training is improving your endurance through aerobic exercises. These are activities that raise your heart rate and improve your breathing, such as:
- Running
- Swimming
- Cycling
- Brisk walking
Aim to do aerobic exercises at least 3 to 4 times a week. Start with shorter workouts (about 30 minutes) and gradually increase your time to one hour or more. This will help you build the endurance you need for the long days of hiking on the Inca Trail.
2. Hike in Your Local Area
One of the best ways to prepare for hiking the Inca Trail is to practice hiking in your local area. If you live near hills or mountains, even better! Try to hike on trails with uneven ground, rocks, or inclines to mimic the conditions of the trail to Machu Picchu.
Start with shorter hikes and work your way up to longer ones. Aim to hike for several hours at a time, carrying a backpack with water and snacks. Practice hiking 2 to 3 times a week to get your body used to walking for long distances.
3. Strength Training for Your Legs and Core
Along with cardio, you’ll want to strengthen your muscles, especially in your legs and core. Strong legs will help you handle the steep climbs, and a strong core will help you stay balanced on uneven ground. Some exercises to try:
- Lunges (for leg strength)
- Squats (for leg strength)
- Planks (for core strength)
- Step-ups (for balance and leg strength)
Do these exercises 2 to 3 times a week in addition to your cardio workouts. This will help you get in shape for the challenging terrain of the Inca Trail trek.
4. Train with Your Backpack
On the Inca Trail, you’ll be carrying a backpack with essentials like water, snacks, and layers of clothing. It’s a good idea to train for the Inca hike while wearing your backpack. Start with a light pack and slowly increase the weight over time. This will get your shoulders and back used to the extra weight.
Preparing for the High Altitude
One of the biggest challenges of the Inca Trail to Machu Picchu is the high altitude. The air gets thinner as you climb higher, which makes it harder to breathe. This can cause altitude sickness, which feels like a headache, nausea, and shortness of breath.
1. Acclimatize to the Altitude
To reduce the chances of getting altitude sickness, you should arrive in Cusco a few days before starting the trek. This will give your body time to adjust to the altitude. Take it easy during these days—walk slowly, drink plenty of water, and avoid alcohol.
2. Train at Higher Elevations
If you live near mountains, try hiking at a higher elevation to get your body used to the altitude. If not, don’t worry—you can still prepare by doing aerobic exercises that increase your lung capacity.
Choosing the Right Gear
Having the right gear can make a big difference in your comfort and safety on the Inca Trail trek. Here’s what you’ll need:
- Hiking Boots: Make sure they’re comfortable and broken in. You don’t want blisters on the trail!
- Layers of Clothing: The weather can change quickly, so pack layers you can add or remove.
- Rain Gear: The Andes are known for sudden rain showers, especially during the rainy season.
- Hiking Poles: These can help with balance and take pressure off your knees on steep sections.
Sample Inca Trail Training Plan
Here’s a sample Inca Trail training plan you can follow:
- 3 to 6 months in advance: Start with 30-minute cardio sessions (running, cycling, or swimming) 3 times a week. Begin hiking on weekends, aiming for 1 to 2 hours.
- 2 to 3 months in advance: Increase your cardio workouts to 45 to 60 minutes. Hike 2 to 3 times a week, with weekend hikes of 2 to 4 hours. Add strength training for your legs and core.
- 1 month in advance: Focus on long hikes (4 to 6 hours) on the weekends, wearing your backpack. Continue with cardio and strength training during the week.
Health Benefits of Hiking the Inca Trail
Not only is hiking the Inca Trail to Machu Picchu an amazing adventure, but it’s also great for your health! Some of the health benefits include:
- Improved Cardiovascular Health: Hiking at high altitudes strengthens your heart and lungs.
- Stronger Muscles: The steep climbs and descents build strong legs and a strong core.
- Mental Well-Being: Spending time in nature and achieving a goal like reaching Machu Picchu can boost your mood and reduce stress.
Tips for Hiking the Inca Trail
Here are a few more tips to help you succeed on the Inca Trail:
- Stay Hydrated: Drink lots of water, especially at high altitudes.
- Pace Yourself: Don’t rush; take it slow and steady.
- Eat Well: Fuel your body with energy-rich foods like nuts, fruit, and chocolate.
- Rest: Get plenty of sleep before and during the trek to keep your energy up.
Final Thoughts
Training for the Inca Trail to Machu Picchu is all about preparing your body and mind for the adventure ahead. With the right training plan, gear, and attitude, you’ll be ready to tackle this iconic trek and experience the beauty of Machu Picchu. Start your training months in advance, and soon you’ll be walking in the footsteps of the ancient Incas!