Touring the Inca Trail is one of the most magical experiences in Peru. Walking on this spectacular cobblestone road of more than 500 years with so much history that surrounds it is, without a doubt, a memory that you will keep for the rest of your life. However, to really enjoy it, you have to be prepared.
And with prepared not only we refer to carry the right luggage, the most comfortable booties and a good attitude. It is also important a previous physical training that allows you to resist the hours of walking – between 6 and 8 daily -, the steps that you will find in the whole route and to cope in the best way with the changes of altitude that you will face on the way. You will average 12km (7 miles) a day, and will need the endurance to trek over 4000m passes where the altitude makes the going tough, and Inca stone stairs take a battering on your legs.
There are two important aspects to train, cardiovascular endurance and strength. How to achieve it? We give you some recommendations;
1. Accustom your body to exercise
If you are one of the people who do not like physical activity but want to do the walk, start a few. With inter day sessions of one hour you will be taking the first step to a better physical condition and you will avoid injuring yourself.
2. Elevate your pulse
Cardiovascular training will allow you to walk long distances without problems because your lungs will have the ability to face both the bustle and the height. Find an activity that you like to swim, ride a bike or run, which will keep your heart rate high for a long time. These activities help build your cardiovascular system, which is key for treks to Machu Picchu, as a strong cardiovascular system is much better at processing oxygen.
3. Find your balance
The paved road and the unevenness can complicate the advance in the Inca Trail. That is why it is important to work to maintain balance, and this is achieved by strengthening the middle area of the body. You can combine exercises such as plank or traditional abdominal, doing intervals of 20 seconds of work for 10 rest for 4 or 5 minutes.
This is a mistake as exertion at high altitude is a key driver of altitude sickness. Make sure you go slowly on your trek, particularly on the ascents up and over passes. Breathe deep into your lungs and do not over exert yourself. You want your strong cardiovascular system to support you at high altitude, you do not want to strain the system.
4. Do not forget the strength
The muscles of the legs are those that will end up more exhausted after eight hours of walking. It is best to start exercising with movement routines that focus on all muscles such as squats, front squats, back squats and lunges.
5. Take care of your diet
Without a good diet, your effort to get fit for the Inca Trail will have few results. Decrease the consumption of sugar and carbohydrates and give priority to proteins that will help you recover after training and gain muscle mass.
6. Start walking
Once a week, it is ideal to take short walks outside the city. Start with simple routes and go increasing the intensity choosing paths with uneven and rocky terrain. It is ideal that you wear the same boots that you will take to the Inca Trail and that you get used to carrying the weight of the personal backpack in advance.
