Physical Preparation for the Inca Trail

Hiking the Inca Trail to Machu Picchu is a dream for many adventurers. This iconic trek takes you through breathtaking landscapes, ancient Inca ruins, and eventually leads you to the stunning Sun Gate overlooking Machu Picchu. But let’s be honest — it’s not a walk in the park. The trail spans over 26 miles and reaches altitudes of over 13,800 feet (4,215 meters), so being physically prepared is key to enjoying the experience. Here are some tips to help you get in shape and ready for this once-in-a-lifetime adventure.

1. Build Your Endurance

One of the most important aspects of preparing for the Inca Trail is building your endurance. The trek involves long days of hiking, often between 6 to 8 hours per day. To get ready, focus on activities that increase your stamina and help your body adapt to prolonged physical activity.

• Start with cardio: Running, swimming, cycling, or using the elliptical are all great ways to boost your cardiovascular endurance. Aim for at least 30 minutes of cardio 3-4 times a week.
• Gradually increase your workout time: In the weeks leading up to your trek, try to build up to 1-2 hours of cardio or hiking at least once a week to simulate the longer days on the trail.

2. Strengthen Your Legs

The Inca Trail is full of steep ascents and descents, so having strong legs is crucial. Strength training is essential to prevent fatigue and reduce the risk of injury, especially with the trail’s many uneven surfaces and stone steps.

• Focus on squats and lunges: These exercises target your quads, hamstrings, and glutes — muscles that will get a lot of use on the trail. Do 3 sets of 10-15 reps at least 3 times a week.
• Add in step-ups: If possible, find a staircase or use a sturdy platform to practice stepping up and down. The Inca Trail involves a lot of climbing, so this exercise will mimic the conditions of the trek.
• Don’t forget calf raises: Your calves will also get a workout on the trail, so include calf raises to strengthen these important muscles.

3. Get Used to Hiking with a Backpack

While porters carry most of your gear on the Inca Trail, you’ll still need to carry a daypack with essentials like water, snacks, and a rain jacket. It’s a good idea to practice hiking with a backpack so you get used to the added weight.

• Start with light weight: In the beginning, hike with a pack that weighs around 5-7 pounds. As you get stronger, gradually increase the weight to around 10-15 pounds.
• Train on varied terrain: The Inca Trail is rocky and uneven, so it’s best to train on trails that mimic these conditions. If possible, hike on hills, dirt paths, or uneven surfaces to prepare your body for the challenges ahead.

4. Focus on Core and Balance

A strong core and good balance are often overlooked but are key to navigating the challenging terrain of the Inca Trail. Strengthening your core helps stabilize your body, while improving your balance will prevent slips or falls on uneven ground.

• Planks and side planks: These simple exercises target your core muscles and are great for building overall stability. Hold a plank position for 30-60 seconds, and repeat for 3 sets.
• Add in some yoga or balance exercises: Activities like yoga can improve your flexibility and balance. Try incorporating balance moves like tree pose or single-leg stands to help your body adapt to uneven surfaces.

5. Train at Altitude (If Possible)

The high altitude of the Inca Trail is one of the biggest challenges for trekkers. If you live at sea level, there’s no way to fully prepare for hiking at 13,000+ feet, but there are things you can do to help your body adjust.

• Simulate altitude: If you can, try to spend time at higher altitudes before your trek. Even a weekend trip to the mountains can help your body start adjusting to the lack of oxygen.
• Cardio with a mask: Some athletes train with altitude masks that simulate breathing at higher elevations. While they can’t fully replicate the conditions of the Andes, they can help you get used to breathing with less oxygen.
• Arrive in Cusco early: To help with altitude acclimatization, it’s recommended to arrive in Cusco a few days before starting the Inca Trail. This will give your body time to adjust to the altitude.

6. Stretch and Recover

Incorporating stretching and recovery into your training is just as important as strength and endurance. Stretching helps prevent injuries, and recovery days allow your muscles to repair and grow stronger.

• Stretch after every workout: Focus on your legs, especially your quads, hamstrings, and calves. Hold each stretch for 30 seconds to 1 minute.
• Rest days: It’s important to give your body time to recover. Aim for at least 1-2 rest days each week, especially after intense workouts or long hikes.
• Use a foam roller: Foam rolling can help relieve muscle tightness and improve circulation, which will help your muscles recover faster after tough workouts.

7. Mental Preparation

While physical training is crucial, the mental aspect of the trek shouldn’t be overlooked. The Inca Trail is challenging, and there will likely be moments where you feel tired or discouraged. Being mentally prepared will help you push through and enjoy the experience.

• Visualize the trek: Imagine yourself on the trail, overcoming difficult sections, and reaching Machu Picchu. Visualizing success can help keep you motivated.
• Stay positive: Keep a positive attitude, even when the trail gets tough. Remember why you’re doing this trek and focus on the incredible experience you’ll have at the end.

Final Thoughts

The Inca Trail is an unforgettable adventure, but being physically and mentally prepared is essential to fully enjoy it. Start your training early, focus on building endurance and strength, and don’t forget to work on your balance and flexibility. With the right preparation, you’ll be ready to tackle the Inca Trail and make it to the Sun Gate with a smile on your face!