HOW TO TRAIN FOR THE INCA TRAIL: A STEP-BY-STEP GUIDE TO SUCCESSFUL PREPARATION

How to train for Inca Trail? Are you prepared to acquire the appropriate physique for the most exhilarating expedition on the renowned Inca Trail? Are you interested in learning how to train for the Inca Trail? The Inca Trail is not a straightforward hike, thus prior training is highly recommended. Engaging in six to eight hours of daily walking at a significant altitude for four days or more renders this trek a demanding endeavor.

Ensuring the traversing of Inca trails is pleasant rather than painful necessitates being in excellent physical condition. The focal point should be on training cardiovascular, endurance, core, and mental strength.

Inkayni Peru Tours‘ guide will assist you in preparing for and triumphing on the trek. By adhering to this plan, you will be sufficiently prepared to hike to the magnificent Inca citadel of Machu Picchu and savor the entire journey from commencement to conclusion! An expedition filled with delightful moments!

QUICK QUESTIONS ABOUT THE INCA TRAIL

WHAT IS THE INCA TRAIL?

The Inca Trail to Machu Picchu is an exquisite and impeccably conserved segment of the magnificent Inca trail network, known as Qhapac Ñan. This ancient system of pathways spans over 30,000 km across South America, serving as a vital connection between the principal Inca cities, or llaqtas, of the Tahuantinsuyo or Inca empire.

The Inca Trail comprises a sequence of awe-inspiring stone edifices, bridges, and tunnels that have been skillfully adapted to traverse the rugged terrain of the Andes Mountains, granting access to various noteworthy Inca sites.

DOES THE INCA TRAIL FORM PART OF THE QHAPAC ÑAN TRAIL NETWORK?

The Inca Trail is a component of the Qhapac Ñan, an expansive and ancient network of pre-Hispanic trails, which is the largest in South America.

The Inca Trail constituted one of the most notable segments of this network. It extended from the urban center of Cusco to the fortress of Machu Picchu, and was utilized by the Incas for religious and administrative objectives. This specific portion, characterized by its impressive stone edifices, bridges, and tunnels, is widely recognized for its picturesque splendor, as well as its historical and cultural significance to humanity.

WHERE IS INCA TRAIL LOCATED?

The renowned stretch of the Inca Trail that finishes at the inca citadel of Machu Picchu is situated in the region of Cusco, Peru. Its starting point is at kilometer 82 of the railway that connects the town of Piscacucho with the Inca citadel of Machu Picchu.

HOW HIGH IS THE INCA TRAIL?

The Inca Trail is positioned at an elevation ranging from 2,400 m/7,874 ft to 4,200 m/13,779 ft. In other words, the average elevation of the Inca Trail is 3,300 m/10,826 ft. The Warmiwañusca pass, commonly known as the “Dead Woman’s Pass,” is the highest point of the Inca Trail, reaching an altitude of 4,200 meters/13,779 feet on the second day of trekking.

During the trek, visitors encounter substantial fluctuations in elevation as they progress along the trail, necessitating adequate acclimatization to prevent health issues caused by altitude sickness (soroche), a high level of physical fitness, and, of course, mental preparedness for this demanding hike.

Altitude Map during Inca Trail

HOW TO TRAIN FOR INCA TRAIL: RECOMMENDATIONS FOR OPTIMAL PHYSICAL FITNESS

In order to achieve peak physical fitness and fully immerse yourself in the Inca Trail experience, it is imperative to adhere to a set of recommendations. Primarily, initiating training well in advance is crucial, ideally commencing at least four to six months prior to embarking on the trek. By doing so, your body will gradually adapt to the physical demands and enhance your stamina.

A pivotal aspect entails prioritizing cardiovascular training, while also emphasizing muscle strengthening exercises and incorporating flexibility and stretching routines into your regimen. It is advisable to engage in hiking on uneven terrain, encompassing both ascents and descents, to acquaint your legs with the conditions you will encounter along the trail.

To be sufficiently prepared for the trek, it is imperative that your heart, back, hip, and foot muscles are robust, enabling you to ascend effortlessly and consume less oxygen during the Inca Trail journey. Consequently, altitude sickness will not adversely impact your body, allowing you to relish in this new adventure.

It is essential to bear in mind that each individual is unique; thus, adapting these recommendations to your current physical condition and seeking consultation with a medical professional before embarking on any rigorous exercise program is of utmost importance. Embrace the process and maintain an active and wholesome lifestyle!

Training for Inca Trail (infographic)

COMMENCE YOUR TRAINING PROMPTLY AND YOU SHALL ATTAIN AN IMPECCABLE STATE OF PHYSICAL FITNESS TO CONQUER THE INCA TRAIL

As per the recommendations of trekking professionals, it is advised to undergo a physical training period of no less than 6 months prior to embarking on the Inca Trail expedition. Nonetheless, this timeframe may differ based on your individual way of life.

For instance, individuals with a consistent exercise regimen may be able to shorten the preparation duration to 3 or 4 months. Conversely, those leading a sedentary lifestyle will require a more extensive preparation period.

Cardiovascular Fitness Program

Presented below is a comprehensive cardiovascular fitness program designed to prepare you physically for the Inca Trail over a period of 4 to 6 months. It is imperative that you tailor this program to your current fitness level and seek medical advice prior to commencing any training regimen.

First Month

• Weeks 1 and 2: Engage in 30-minute walks at a moderate pace, thrice a week.
• Weeks 3 and 4: Extend the duration of your walks to 45 minutes, four times a week.

Second Month

• Weeks 5 and 6: Partake in one-hour walks, four times a week.
• Weeks 7 and 8: Incorporate incline walks, ascending and descending hills or stairs, for one hour, thrice a week.

Third Month

• Weeks 9 and 10: Undertake one-and-a-half-hour walks, four times a week.
• Weeks 11 and 12: Introduce interval training to this program; briskly walk for 5 minutes, followed by 1 minute of light jogging, repeating this cycle for 30 minutes, thrice a week.

Fourth Month

• Weeks 13 and 14: Engage in two-hour walks, thrice a week.
• Weeks 15 and 16: Include stair training sessions, ascending and descending stairs for 30 minutes, thrice a week.

Fifth Month

• Weeks 17 and 18: Increase the duration of your walks to 2.5 hours, thrice a week.
• Weeks 19 and 20: Perform walks on uneven terrain, such as mountains or trails, for 2 hours, four times a week.

Sixth Month

• Weeks 21 and 22: Embark on 3-hour hikes, thrice a week.
• Weeks 23 and 24: Reduce the intensity of your training to allow sufficient recovery before the Inca Trail hike.

Please bear in mind that this program serves as a general guideline, and you have the flexibility to modify it according to your individual capabilities and available time. It is crucial to listen to your body, maintain proper nutrition, stay hydrated, and ensure adequate rest.

Training sessions on stairways

Endurance Conditioning Program

This endurance conditioning program is designed for a 4 to 6 month preparation period for the Inca Trail. It is important to adjust the program to suit your current fitness level and seek advice from a healthcare professional prior to commencing any training regimen.

Month 1

• Week 1 and 2: Engage in bodyweight strength exercises, such as push-ups, squats, and planks, on 3 occasions per week.
• Week 3 and 4: Starting from the third week, introduce light weights and resistance bands into your exercises, increase the number of repetitions, and complete 4 sessions per week.

Squats for resistance training

Month 2

• Week 5 and 6: Integrate circuit training, which entails alternating between strength and cardiovascular exercises in a continuous sequence for three days per week.
• Week 7 and 8: Escalate the intensity of strength exercises and engage in high intensity interval training, twice per week.

Month 3

• Week 9 and 10: Perform resistance exercises with moderate weights, with a focus on different muscle groups, three times per week.
• Week 11 and 12: Ascend and descend stairs and hills to enhance muscular and cardiovascular endurance, twice per week.

Month 4

• Week 13 and 14: Incorporate resistance exercises with weights of five kilograms each, performing fewer repetitions in order to avoid overloading the body, three times a week.
• Week 15 and 16: Engage in resistance training on uneven terrain, such as mountains or trails, simulating the conditions that will be encountered on the Inca Trail, twice per week.

Month 5

• Week 17 and 18: Extend the duration of resistance training with moderate weights, performing compound exercises that involve multiple muscle groups, three times per week.
• Week 19 and 20: Include resistance training specifically targeting the legs, such as weighted squats, lunges, and lunges, twice per week.

Month 6

• Week 21 and 22: Perform resistance exercises with ten kilogram weights, focusing on strength and power, three times per week.
• Week 23 and 24: It is crucial that you decrease the intensity of training in order to allow for proper recovery before embarking on the Inca Trail.

Remember to incorporate rest days, maintain a well-balanced diet, and be attentive to all the physiological changes that will occur in your body throughout this process.

Exercises for alternating strength and endurance

Core Training

Core training, alternatively referred to as mid-zone training, is of utmost importance in fortifying and steadying the muscles that constitute the abdominal region, lower back, and gluteal muscles.

Possessing a robust core is vital for optimizing athletic performance, maintaining proper body alignment, and mitigating the risk of injury.

Weeks 1-4

Perform the following exercises with the specified sets and repetitions:

• Push-ups: 3 sets lasting 30 seconds each.
• Crunches: 3 sets consisting of 15 repetitions.
• Russian Twist: 3 sets involving 12 repetitions per side.
• Superman: 3 sets comprising of 10 repetitions.

Exercise involving the Russian twist, three sets of 12 repetitions per side

Weeks 5-8

Engage in the following exercises with the indicated sets and repetitions:

• Leg lifts: 3 sets lasting 30 seconds each.
• Weighted crunches: 3 sets consisting of 15 repetitions.
• Weighted Russian Twist: 3 sets involving 12 repetitions per side.
• Superman (lumbar hyperextension): 3 sets comprising of 10 repetitions.

Weeks 9-12

Perform the following exercises with the specified sets and repetitions:

• Lateral planks: 3 sets lasting 30 seconds each per side.
• Twisting crunches: 3 sets consisting of 15 repetitions.
• Mountain climbers: 3 sets involving 12 repetitions per side.
• Hip raises: 3 sets comprising of 10 repetitions.

Weeks 13-16

Engage in the following exercises with the indicated sets and repetitions:

• Unstable forearm planks: 3 sets lasting 30 seconds each.
• Bicycle crunches: 3 sets consisting of 15 repetitions per side.
• Knee-to-elbow planks: 3 sets involving 12 repetitions per side.
• Flutter kicks: 3 sets comprising of 10 repetitions per side.

Ensure to rest for 1 to 2 minutes between sets and perform this routine 2 to 3 times per week. As you progress and increase your strength, feel free to extend the duration of the exercises and the number of repetitions. By adhering to this routine, you will observe significant enhancements in your core strength and stability for the Inca Trail.

Reasons for proper Inca Trail physical preparation (infographic)

Consultation with a healthcare practitioner

It is imperative to bear in mind that every individual is distinct and may possess varying requirements and certain limitations in relation to physical activity.

If you harbor any concerns or have pre-existing medical conditions, it is recommended to seek advice from a healthcare practitioner or personal trainer prior to embarking on any training regimen. A healthcare practitioner will have the capacity to evaluate your present health condition, identify potential risks, and offer specific recommendations tailored to your circumstances. They will also be able to assist you in establishing a training program that is customized to your needs and capabilities.

Always bear in mind to heed your body, honor your limitations, and progressively advance your training program. Maintaining good health and well-being should always be a primary concern throughout your preparation and experience on the Inca Trail.

Consult with a health professional to establish a training program adapted to your needs and capabilities.

The best way to prepare for the Inca Trail by eating

Pre-Hike

• Consume foods that are high in carbohydrates, such as bread, pasta, rice, and cereals, to provide sustained energy.
• Incorporate lean sources of protein, such as chicken, fish, or tofu, to support muscle repair and growth.
• Ensure the intake of fruits and vegetables to meet essential requirements for vitamins and minerals.
• Maintain adequate hydration by drinking a sufficient amount of water.

During the Hike

• Carry lightweight yet nutritious food options, such as fresh fruits, energy bars, nuts, and wholesome snacks.
• Consume carbohydrate-rich foods, such as whole-grain crackers or granola, to sustain energy levels.
• Regularly hydrate yourself, especially in hot weather, by drinking water.
• Include Protein in Your Diet
  

  Protein-rich foods

Post-Hike

• Opt for meals that combine carbohydrates and protein to facilitate muscle recovery, such as protein shakes, eggs, yogurt with fruit, or turkey sandwiches.
• Incorporate foods abundant in antioxidants, such as berries or green tea, to aid in reducing inflammation and promoting recovery.
• Ensure proper rehydration by drinking water or sports drinks.

On the Inca Trail, trekkers enjoy a delicious lunch.

How to prevent altitude sickness or soroche?

To mitigate altitude sickness during the Inca Trail, adhere to the following recommendations:

Prior acclimatization: It is imperative to spend a period of 2 to 3 days in Cusco before commencing the Inca Trail expedition. This will permit your body to gradually adapt to the high elevation.

Adequate hydration: Ensuring ample intake of water is crucial in maintaining proper hydration at elevated altitudes. Refrain from consuming alcohol and caffeine, as they can exacerbate dehydration.

Balanced diet: Consume light, carbohydrate-rich sustenance such as whole grains, fruits, and vegetables, which will furnish you with the necessary energy for the hike. Steer clear of heavy and fatty foods.

Sufficient rest: Obtain an adequate amount of sleep during the night, and if feasible, take brief naps throughout the day to allow your body to recuperate.

Medications: Prior to embarking on the Inca Trail, consult with your physician to determine if medication is required to prevent or treat altitude sickness.

Listen to your body: Be attuned to any symptoms of altitude sickness, such as headaches, dizziness, nausea, or breathlessness. If you experience any of these symptoms, endeavor to rest and consume coca tea.

Coca tea: Upon arrival in the city of Cusco, it is imperative to partake in coca tea. This traditional infusion is employed as a natural stimulant and invigorator, aids in alleviating altitude sickness, combats fatigue, improves digestion, and possesses antioxidant properties.

Coca tea, an excellent remedy for altitude sickness (soroche).

Recommendations if you have any illness

An important requirement, in addition to a good mental health, excellent physical condition for the Inca Trail, it is important that you are in good health and if you have any of these diseases:

• Cardio-respiratory
• Chronic
• Circulatory problems (arterial hypertension, heart disease)
• Respiratory problems (asthma, emphysema or recurrent bronchitis)
• Cardiac problems (tachycardia, myocardial, epilepsy)
• Other medical conditions that may cause fainting during travel

A health professional will be able to provide you with a thorough evaluation and determine if you are fit to hike and how to adapt the hike to your particular needs.

Remember that safety and well-being are a priority, so it is essential to follow medical advice and take the necessary steps to ensure a safe and enjoyable experience on the Inca Trail.

Conquer the Inca Trail with a strong body and a prepared mind. Follow our training plan and enjoy the wonderful experience of Machu Picchu without limits.

Hikers enjoying the Inca Trail to Machu Picchu / Physical Preparation

Prepare yourself for the challenge of the Inca Trail and make sure you enjoy it to the fullest. Our training guide will help you get to Machu Picchu in excellent physical condition and full of energy!

Don’t let altitude sickness or lack of preparation ruin your Inca Trail experience. Follow our training plan and walk to Machu Picchu with confidence and enjoying every moment.

Want to escape the routine? Don’t waste any more time, book with Inkayni Peru Tours!

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