Step-by-Step Training Guide to Prepare for Your Inca Trail Trek
To do the Inca trail you must be adequately prepared. That’s why we’ve put together this Inca Trail training plan to help you get in shape for the challenges you’ll have when doing this exciting adventure.
The Inca Trail is one of the most popular trekking routes in the world, and for good reason. The four-day trek takes you through some of Peru’s most stunning landscapes, from cloud forests to the ancient citadel of Machu Picchu.
With a little preparation, you will be ready to embark on the Inca Trail and enjoy one of the most unforgettable experiences of your life.
Some tips for your Inca Trail training plan
Getting in shape before going is important to travel the Inca Trail 4 Days. The walk is challenging. Here is a training plan that will help you prepare for the hike that will take you to Machu Picchu.
Take short walks in your city
Start training at least two months before your trip and gradually increase your mileage and elevation as you get closer to your trip date. Be sure to include some effort or loading when you do your training, as there are many uphill sections on the Inca Trail.
Organize short hiking trips on weekends or twice a month. Start by gradually increasing the duration and intensity of your walks. If you live in a mountainous area you can find routes with some inclines to help prepare your legs for the uphill sections of the trail. If you can’t find any hills, walk longer to build your stamina.
As you get closer to your departure date, try to take long walks (3-4 hours) regularly.
Working on your aerobic fitness
Resting and relaxing are important if you want to walk the Inca Trail. The Inca Trail is a leisurely 26-mile hike that takes four days to complete. It is important to be rested before attempting this hike as it is always a relaxing experience.
Staying calm will help you complete the walk without any stress. You can work on your relaxation in different ways. You can practice meditation, enjoy a good book, or simply disconnect from daily stress. Make sure you do something that helps you stay calm for at least 30 minutes.”
“Relax and release muscle tension There are many ways to relax and release muscle tension, such as practicing yoga, stretching exercises, and meditating. Start by doing gentle stretching exercises to release tension throughout your body. Then continue with relaxation exercises, such as meditation and deep breathing, to release stress and anxiety. With a little practice, you will feel more relaxed and ready to enjoy the Inca Trail in a peaceful way!
Improving Mental Stamina The Inca Trail can be mentally challenging, as it involves long hikes and changes in altitude. Start practicing mindfulness and mindfulness techniques to strengthen your mental resilience. Be sure to gradually increase the duration of your meditation and mindfulness sessions as you get closer to your walk date. This will help ensure that you have a peaceful and relaxing experience on the Inca Trail.
Balance and relaxation exercises Balance and relaxation are essential to fully enjoy the Inca Trail. You can work on your balance and relaxation by practicing exercises such as tai chi and yoga. These exercises will help improve your coordination and keep you relaxed during the walk. Enjoy your experience on the Inca Trail in a calm and balanced way!”
Crossfit Training
“Mindfulness meditation is a great way to find inner peace before embarking on the Inca Trail. This practice involves moments of calm and deep reflection, followed by moments of fullness in the present. Mindfulness meditation helps improve mental clarity and serenity. It is also excellent for reducing stress and promoting general well-being.”
How to choose the right equipment for the Inca Trail
The equipment you will need for the Inca Trail will depend on the hike you are planning, the distance you will hike, and the weather conditions in which you will hike.
Here are some things to consider when choosing your hiking equipment:
- The type of terrain you will walk on. If you’re hiking on rough, uneven terrain, you’ll need shoes with good traction and support. If you plan to hike in hot weather, you will need light, breathable clothing.
- The distance you will walk. If you’re only going on a day hike, you won’t need to pack as much food and water as you would for a longer backpacking trip.
- Weather conditions. Check the forecast before heading out to dress appropriately for the conditions. If it’s going to be cold or rainy, pack extra layers of clothing and waterproof gear.
With these things in mind, you can choose the right gear for your hike and be prepared for whatever the trail throws at you.
The best hiking equipment
When it comes to hiking, preparation is important. Having the right gear can make all the difference in your hike, so it’s important to choose wisely. Here are some of the best hiking gear items to help you enjoy your time on the trail.
Shoes are essential for any hiker. They should be comfortable, durable, and offer good support. You must have shoes that fit your feet and that you have used previously.
A good backpack is important because it should be comfortable to wear and large enough to hold all your gear.
Try on different backpack models before choosing one to make sure it fits you. One of the best is the Osprey Backpacks.
A pair of hiking poles is important as it will help you maintain balance on uneven terrain and can also help reduce fatigue in your arms and legs.
Since we are talking about the Inca Trail, our company provides you with all the necessary food, you only need to bring some snacks for the hike, the rest of the food Gotreks Peru will take care of.
Get familiar with your hiking equipment
How to break in your hiking boots
Here we give you some tips to adapt your shoes for your walk.
- Wear your boots around the house for the first few days to get used to them. This will help you adjust them properly.
- Go for short walks to feel more comfortable, this will help you get a feel for the fit and how they perform on different types of terrain.
Be patient! Breaking in new hiking boots can take time, but it’s worth it to have a pair that fits well and provides good support.
What I should pack for the Inca Trail
The excitement of finally booking your Inca Trail trek is unmatched, but planning your packing list isn’t nearly as entertaining. However, this hike will be much easier if you know what to bring and what to leave behind.
All companies include porter services, but you will still have to carry a small backpack the entire way, where you will store the essentials for the day’s route. Packing smart is not about overpacking, but knowing what you will definitely need for this hike.
Based on our experience as travelers and as a travel agency, we have prepared the best packing list so you can start making yours according to your preferences. Remember that the porter carries your extra bag, where you will store your clothes and other supplies, they will take the bags to each camp and pick them up the next morning.
That being said, let’s start our essential packing list for the Inca Trail with the most important things you should take with you at all costs:
The Passport: If you were thinking of taking a copy with you, let us tell you that you wouldn’t even get through the first checkpoint. To enter the Inca Trail, you will have to show your passport along with the Inca Trail Permit. Additionally, you will need it to enter Machu Picchu.
HOW TO PREPARE FOR THE INCA TRAIL?
fully enjoy this incredible journey, it is essential to prepare properly. So how to prepare for the Inca Trail? In this guide, we will explore the essential aspects of how to prepare physically, mentally, and logistically for the ancient Inca trails.
We will discover the challenges you will face at altitude, the importance of acclimatization, choosing the right travel agency, and what you should carry in your travel backpack.
Push your physical and mental limits as you face the challenges of terrain and altitude on the Inca Trail!
To prevent altitude sickness
Due to the high altitude of this location, some travelers may experience dizziness, tiredness, headaches, and difficulty breathing. These are the symptoms of the so-called Soroche or Altitude Sickness.
This condition affects most travelers above 2,500 meters of altitude, regardless of whether they have lived in higher areas or at sea level throughout their lives. However, we are not here to scare you, but to clarify and make things easier for you:
- Drink a lot of water. Staying hydrated is the key to avoiding getting sick.
- Avoid alcohol and tobacco at all costs. Alcohol is a dehydrator and smoking can cause or worsen shortness of breath.
- Take it easy the first few days. If you are traveling to high-altitude locations, make sure you do not do physically demanding activities for the first two days.
- Drink coca tea or chew coca leaves. This medicinal plant is known for its healing properties and for helping acclimatization.
There are some medications that help relieve the symptoms of altitude sickness, you can find Diamox or Soroche Pills in almost any pharmacy in Peru. However, it is highly recommended to consult with a doctor before taking any of them.
Strengthen your legs
By taking daily walks, you will begin to strengthen your legs. But other exercises are necessary to give the necessary consistency and resistance to your muscles. What else can you do to strengthen your legs? Running, climbing stairs, doing squats or lunges are other physical activities to give strength to your main ally on the long walk that awaits you.
Good nutrition is key
You will need to eat a balanced diet in preparation for doing the Inca Trail since it is preferable to be in the best possible shape. For more information, consult with a nutritionist so they can give you the necessary guidelines on what your body needs. Avoid smoking and eating unhealthy foods and you will see how your breathing will improve. Good hydration is also key to facing this process.
Rest and consult your doctor
At least a week before taking the Inca Trail, slow down your exercise routine, so you will arrive rested for a strenuous experience. In addition, you will avoid worsening any small injury you have. Therefore, it is also important to visit a doctor before taking this route. A general check-up is not superfluous, to rule out any illness or discomfort that could be counterproductive to carrying out this adventure.
WHAT IS THE LEVEL OF DIFFICULTY ON THE TOUR OF THE INCA TRAIL TO MACHU PICCHU?
The level of difficulty for the Inca Trail Trek to Machu Picchu may vary depending on the physical condition of each person and also the route you wish to take.
Classic Inca Trail (4D/3N): This itinerary is the most popular and the level of difficulty is also moderate. It involves walking approximately 44 km/27 miles in mountainous terrain and altitudes ranging between 2,400 and 4,200 meters above sea level.
Classic Inca Trail (5D/4N): It is another version of the Inca Trail that, being slower, allows you to appreciate the landscapes a little more during this walk. The level of difficulty tends to be moderate-demanding since you will travel 44.5 km/27.6 miles during the 5 days until you reach the citadel of Machu Picchu.
Short Inca Trail (2D/1N): The difficulty level of this hike is easy. This section is less physically demanding and is walked for around 10 km/6 miles. Although it is shorter, it has steep slopes and stairs, but nothing that cannot be overcome.
Alternatives to the Inca Trail: There are other hiking routes that lead to Machu Picchu, such as the Salkantay Trek, Inca Jungle or Lares Trek. These routes are usually high-level (with the exception of the Inca Jungle), as they are more challenging in terms of elevation and terrain, but offer stunning scenery and unique experiences.
WHAT IS THE INCA ROAD?
The Inca Trail or Qhapac Path, is an ancestral network of roads that stretches for more than 30,000 kilometers along South America. These roads connected the main cities of the Tahuantinsuyo. However, currently the term “Inca Trail” refers specifically to the most recognized stretch that connects with the citadel of Machu Picchu, with a length of 44 km/27 miles.
The Inca Trail is made up of a series of amazing stone constructions, bridges, and tunnels that adapt to the rugged terrain of the Andes.
What you should bring to the Inca Trail
- Original passport
- Current University Student Card (if you are a student and want to access a discount price)
- Mountain/trekking boots
- Waterproof jacket/rain poncho
- Warm jacket
- hat and gloves
- Polos (quick dry)
- Comfortable trekking pants
- Sun hat
- Sunscreen (SPF 35+)
- Insect repellent (We highly recommend a NATURAL repellent)
- Toiletries and hand sanitizer.
- personal medication
- Camera and video recorder
- Flashlight with spare batteries (or an environmentally friendly option)
Before doing the Inca Trail
Book with a tour company: The Peruvian government requires that a professional guide accompany all hikers. Only 500 people are allowed on the Inca Trail per day, so be sure to arrange your permit and private guide or book a tour in advance.
- Physical Preparation: The Inca Trail is no joke and even those who are reasonably fit may find themselves out of breath on the hike. I highly recommend, at a minimum, doing a hike before your trip with the equipment you will be carrying on the Inca Trail. It’s a great way to make sure you only pack what you can handle. If you want to get in better shape before your hike, cardio is a great way to build your endurance, and weight training will strengthen your upper body and legs.
- Mental Preparation: Preparing your mind is as important as preparing your body. There are parts of the hike that will feel easy and others that will make you question your ability to finish the trail. You need to get through those tough times and keep your motivation in mind to help you reach your final destination.
What to pack
The key to packing for the Inca Trail is essentialism. You only want to bring what you need to finish the hike. If you pack too much, your bag will weigh you down and put extra weight on your body.
It is important to keep in mind that temperature changes. At night you will need warmer layers, but the days heat up quickly. Be sure to pack enough layers, as well as a hat and gloves to keep your body insulated.
I would also recommend bringing two pairs of shoes: waterproof hiking boots and sandals.
Other useful things to pack are a hydration pack, insect repellent, sunscreen, a headlamp, a moleskin (for blisters), and altitude sickness medication.
Hire a porter for the Inca trail
If you are unsure of your ability to hike the trail, you might consider hiring a porter to carry your equipment. I hired a porter to carry my extra clothes and toiletries and I personally only carried a hydration pack and a camera. The hike was very hard for me, even without carrying much.
The porters run ahead of their group to set up camp and prepare meals. So you want to make sure you have everything you need for the long day. But, anything you don’t need while walking can go with a porter.
How many weeks in advance should I train?
Training for the Inca Trail should begin at least four to six months before the hike. The first month you start training for the Inca Trail, you should exercise three times a week. You can slowly progress up to five days a week, but it’s up to you. We (Adam and Christina) only worked out three times a week for six months and felt fit during the walk. Shelby worked out four to five times a week and was beyond fit, always at the front of the pack.
We are all different, so you really have to do what is best for you. For us, training three times a week was quite difficult considering our busy schedules. Additionally, we have a long history as soccer players, so when we participate in sports activities, it is easy to regain our athleticism. Whereas, if someone has never exercised or hates cardio, then they would need to exercise more than three times a week. Everyone’s body is different and you should use this guide based on your comfort and needs to improve your walking fitness.
Training the heart to do the Inca trail
Cardio or aerobic exercises are the number one area you should focus on when training for the Inca Trail because a strong cardiovascular system can process oxygen at a better rate. Every day your exercise should include cardiovascular exercises. Normally we would do cardio with sit-ups or lifting light weights and stairs. If you have the ability to use aerobic machines to build your cardio, try incorporating interval programs. The Inca Trail involves walking continuously along steep trails and then descending them several times a day. That’s why we recommend working in intervals when training for the Inca Trail. Additionally, push yourself at a high incline or a faster pace than slowing down and lowering the incline repeatedly for a designated time.
Your cardiovascular training can include any aerobic activity such as walking on an incline (on a treadmill or a nearby hill), running on the elliptical machine, cycling, swimming, etc. Our favorite form of cardiovascular training was walking up and down the 16 floors of our apartment. flights of stairs, jogging on the Cybex Arc Trainer, and hiking in nearby parks.
Stair Tip: If you are climbing flights of stairs, we recommend that you take every other step one step at a time. This practice will leave you more than prepared to climb the extremely steep Inca steps. In addition to your daily workouts, if you have the opportunity to use stairs instead of the elevator, definitely choose the stairs. Since we started training for the Inca Trail in January, we rarely use a lift.
Walking uphill is one of your best options because at least half of the Inca Trail consists of walking on steep trails. To challenge yourself, walk as steeply as possible at a reasonable speed. If you don’t have access to a treadmill, find a nearby hill that is as steep as possible.
Training the mind
Of course, being fit is important for hiking the Inca Trail, but half the battle is mind over matter. It is very important to include this section when training for the Inca trail because your mind is a powerful tool. When you are on the walk and you think you can’t take another step, it is your strong mind that should make you move your muscles.
Training to have a strong mind over matters is not easy, but it basically comes down to pushing your limits. Every day you exercise, set a new goal that may be a little out of reach. For example One day you run on the elliptical for 20 minutes and it was already difficult, so the next day set your new goal at 25 minutes. In those 20 to 25 minutes, if you feel yourself fading and want to quit, that’s when you should keep going! Then, when you reach that 25-minute goal and your body and mind say, “Good job, you’re done,” you spend two more minutes. Those extra two minutes after your goal is what will help you when ascending Dead Women’s Pass.
Training the back and legs
Core strength refers to the muscles of the spine and pelvis. Your core is the powerhouse of your body and affects almost all types of movement.
Your legs will do most of the work on your walk. That’s why leg strength and flexibility are key. For better walking fitness, you’ll need to work different leg muscles during your workout. Specifically, the hamstrings, glutes (glutes), quadriceps (quadriceps), and calves.
Having good core and leg strength increases resilience and improves balance. This reduces the chances of getting injured while walking.
Here are some exercises that work your core and help you develop leg strength:
- squats
- Lunges
- ABS
- Piernas levantadas
- Yoga
- pilates
- columpios con pesas rusas
3-month training plan for the Inca Trail
Week 1 | Cardio | Strength | Stretch | Hiking |
Beginner | 3-4x 30min walking | 2×15 min sessions | Daily | 30 minutes stairs or an easy 2hr hike |
Moderate | 3x 1hr sessions | 2×20 min sessions | Daily + 1 x 20 min Yoga | 3-4hr moderate hike |
Advanced | Maintain existing regime | Maintain existing regime | Maintain existing regime | 1x Full day challenging hike |
Week 2 | Cardio | Strength | Stretch | Hiking |
Beginner | 3-4x 45min walking | 2x 15min sessions | Daily | 35 minutes of stairs or an easy 2hr hike |
Moderate | 3x 1hr sessions | 2x 25min sessions | Daily + 1x 20 min Yoga | 3-4hr moderate hike |
Advanced | Maintain existing regime | Maintain existing regime | Maintain existing regime | 1x Full day challenging hike |
Week 3 | Cardio | Strength | Stretch | Hiking |
Beginner | 4x 1hr walking, some jogging | 2x 15min sessions | Daily | 40-minute stairs or easy/moderate 2hr hike |
Moderate | 4x 1hr sessions | 2x 30-minute sessions | Daily + 1x 20min Yoga | 1x 3-4hr, moderate |
Advanced | Maintain existing regime | Maintain existing regime | Maintain existing regime | 1x Full day challenging hike |
Week 4 | Cardio | Strength | Stretch | Hiking |
Beginner | 4 x 1hr walking, some jogging | 2x 15min sessions | Daily | 45min stairs/ moderate 2hr 30min hike |
Moderate | 4x 1hr sessions | 2x 30-minute sessions | Daily + 1 X 20min Yoga | 1x 3-4 hour hike with some steep climbs |
Advanced | Maintain existing regime | Maintain existing regime | Maintain existing regime | 1x Full day challenging hike |
2 Months To The Inca Trail – Weekly Training Plan
Week 1 | Cardio | Strength | Stretch | Hiking |
Beginner | 4x 1hr sessions | 2x 20min sessions | Daily + 1x 15min Yoga | 1x 2-3 hr hike, moderate terrain |
Moderate | 4-5x 1hr sessions | 2x 30-minute sessions | Daily + 1x 20-30min Yoga | 1x 4hr +, moderate -challenging |
Advanced | Maintain existing regime | Maintain existing regime | Maintain existing regime | 1x Full day challenging hike |
Week 2 | Cardio | Strength | Stretch | Hiking |
Beginner | 4x 1hr sessions | 2x 20 min sessions | Daily + 1x 15min Yoga | 1x 2-3 hr hike, moderate terrain |
Moderate | 4-5x 1hr sessions | 2x 30-minute sessions | Daily + 1x 20-30min Yoga | 1x 4hr+, moderate -challenging |
Advanced | Maintain existing regime | Maintain existing regime | Maintain existing regime | 1x Full day challenging hike |
Week 3 | Cardio | Strength | Stretch | Hiking |
Beginner | 4x 1hr sessions | 2x 25min sessions | Daily + 1x 20min Yoga | 1x 3-4hr hike, moderate with climbs |
Moderate | 4-5x 1 hr sessions | 2x 30-minute sessions | Daily + 1x 20-30min Yoga | 1x 4hr+, moderate -challenging |
Advanced | Maintain existing regime | Maintain existing regime | Maintain existing regime | 1x Full day challenging hike |
Week 4 | Cardio | Strength | Stretch | Hiking |
Beginner | 4x 1hr sessions | 2x 25min sessions | Daily + 1 X 20min Yoga | 1x 3-4hr hike, moderate with climbs |
Moderate | 4-5x 1hr sessions | 2x 30-minute sessions | Daily + 1x 20-30min Yoga | 1x 4hr +, moderate -challenging |
Advanced | Maintain existing regime | Maintain existing regime | Maintain existing regime | 1x Full day challenging hike |
1 Month To The Inca Trail – Weekly Training Plan
Week 1 | Cardio | Strength | Stretch | Hiking |
Beginner | 4 -5x 1hr sessions | 2x 30-minute sessions | Daily + 1x 20min Yoga | 1x 4-6 hr hike, moderate -challenging |
Moderate | 4-5x 1hr sessions | 2x 30-minute sessions | Daily + 1x 30min Yoga | 1x 4-6 hr hike, moderate -challenging |
Advanced | Increase the duration or distance of training, maintain the same intensity | Increase the duration or distance of training, maintain the same intensity | Increase the duration or distance of training, maintain the same intensity | 1x Full day challenging hike |
Week 2 | Cardio | Strength | Stretch | Hiking |
Beginner | 4-5 x 1hr sessions | 2x 30-minute sessions | Daily + 1x 20min Yoga | 1x 4-6 hr hike, moderate -challenging |
Moderate | 4-5x 1hr sessions | 2x 30-minute sessions | Daily + 1x 30min Yoga | 1x 4-6 hr hike, moderate -challenging |
Advanced | Increase the duration or distance of training, maintain the same intensity | Increase the duration or distance of training, maintain the same intensity | Increase the duration or distance of training, maintain the same intensity | 1x Full day challenging hike |
Week 3 | Cardio | Strength | Stretch | Hiking |
Beginner | 4-5 x 1hr sessions | 2x 30-minute sessions | Daily + 1x 20min Yoga | 1x 4-6 hr hike, moderate -challenging |
Moderate | 4-5x 1hr sessions | 2x 30-minute sessions | Daily + 1x 30min Yoga | 1x 4-6 hr hike, moderate -challenging |
Advanced | Increase the duration or distance of training, maintain the same intensity | Increase the duration or distance of training, maintain the same intensity | Increase the duration or distance of training, maintain the same intensity | 1x Full day challenging hike |
Week 4 | Cardio | Strength | Stretch | Hiking |
Beginner | 3x 1hr sessions | 2x 30min sessions | Daily + 1x 20min Yoga | rest |
Moderate | 3x 1hr sessions | 2x 30-minute sessions | Daily + 1x 30min Yoga | rest |
Advanced | Increase the duration or distance of training, and maintain the same intensity. | Increase the duration or distance of training, and maintain the same intensity. | Increase the duration or distance of training, and maintain the same intensity. | Increase the duration or distance of training, and maintain the same intensity. |