Physical Preparation for the Salkantay Trek

How to Get Ready for a Challenging Adventure

The Salkantay Trek is one of the most exciting and scenic routes to Machu Picchu, offering breathtaking views of snow-capped mountains, lush valleys, and stunning landscapes. But it’s also a tough trek. Spanning about 46 miles (74 kilometers) over several days and reaching altitudes of 15,200 feet (4,630 meters) at the Salkantay Pass, it requires solid physical preparation. Below, you’ll find essential tips and advice to help you get physically ready for the challenge ahead.

1. Build Endurance for Long Hikes

Endurance is the foundation of your physical preparation for the Salkantay Trek. You’ll be hiking for 6 to 8 hours a day for multiple days, often on steep and rugged terrain. This can be demanding, so it’s important to build your stamina well in advance.

• Cardio training: Incorporate running, swimming, cycling, or brisk walking into your weekly routine to improve your cardiovascular endurance. Aim for at least 30-60 minutes of cardio activity, 4-5 times per week.
• Gradually increase your distance: If you have access to hiking trails, start with shorter hikes and gradually increase the distance and difficulty. Try to work up to hiking for at least 4-5 hours at a time.
• Simulate elevation gain: The Salkantay Trek includes steep ascents, so it’s essential to train on hills or stairs. Practice hiking on inclines or use a stair machine at the gym to build the leg strength you’ll need for the uphill portions of the trail.

2. Strength Training for Stability and Power

Hiking on uneven terrain, crossing rivers, and carrying a daypack require strong muscles, particularly in your legs and core. Incorporating strength training into your fitness routine will help you handle the physical demands of the trek.

• Leg exercises: Squats, lunges, and step-ups should be part of your regular training. These exercises target your quads, hamstrings, glutes, and calves — the muscles that will be working hardest on the trail.
• Core workouts: A strong core helps with balance and stability, especially on uneven terrain. Add planks, bicycle crunches, and leg raises to your routine. Try to do these exercises at least 3 times a week.
• Back and shoulders: Don’t forget about your upper body! You’ll be carrying a daypack with water, snacks, and gear. Exercises like push-ups, rows, and shoulder presses will help you handle the extra weight.

3. Prepare for High Altitude

The Salkantay Pass, the highest point of the trek, sits at 4,630 meters (15,200 feet). Hiking at high altitudes can lead to altitude sickness, especially if your body isn’t used to it. While there’s no way to completely prevent altitude sickness, there are steps you can take to help your body adapt.

• Cardio at higher elevations: If possible, spend time training at higher altitudes before the trek. Even a weekend in the mountains can help your body start adjusting to the thinner air.
• Focus on deep breathing: When exercising, practice deep and steady breathing to help improve oxygen intake. This can be especially useful when hiking at high altitudes.
• Arrive early in Cusco: Plan to spend a couple of days in Cusco (3,400 meters / 11,152 feet) before starting the trek. This gives your body time to acclimate to the altitude before heading even higher on the trail.

4. Hike with a Loaded Backpack

You’ll need to carry a daypack throughout the trek, filled with essentials like water, snacks, a rain jacket, and extra layers. It’s important to train your body to hike with this extra weight to avoid unnecessary strain during the trek.

• Start with light weight: Begin by hiking with a backpack weighing around 5-7 pounds. Over time, increase the weight to 10-15 pounds, which is about what you’ll be carrying on the Salkantay Trek.
• Practice on uneven terrain: To get used to the types of trails you’ll encounter, try to practice hiking on rough, uneven ground. If that’s not possible, use a treadmill with an incline or hike on hilly terrain.

5. Focus on Flexibility and Recovery

Flexibility is crucial for preventing injuries and maintaining good form while hiking. Stretching after every workout and incorporating flexibility training into your routine will help you avoid strains and muscle fatigue.

• Stretch after hikes: Focus on stretching your calves, quads, hamstrings, and hips after every hike. Hold each stretch for at least 30 seconds to improve flexibility.
• Include yoga: Yoga is a great way to build both flexibility and balance. Regular yoga sessions can help loosen tight muscles, strengthen your core, and improve your overall balance on the trail.
• Foam rolling: Use a foam roller to massage out tight spots in your muscles, particularly after long hikes or training sessions. This can speed up recovery and prevent soreness.

6. Nutrition and Hydration During Training

Proper nutrition and hydration are essential to fuel your training and your trek. While preparing for the Salkantay Trek, pay attention to your diet and hydration to ensure your body is performing at its best.

• Eat a balanced diet: Include plenty of protein, whole grains, and healthy fats in your diet to support muscle growth and recovery. Don’t forget fruits and veggies for essential vitamins and minerals.
• Stay hydrated: Hydration is crucial, especially when training at high altitudes or in hot weather. Drink plenty of water throughout the day, and consider adding electrolytes to your water when hiking to replace lost minerals.
• Fuel during your hikes: When training or hiking, bring snacks like energy bars, trail mix, or fruit to keep your energy levels high. Eating small snacks regularly helps prevent fatigue during long hikes.

7. Mental Preparation for the Trek

While physical fitness is key, mental toughness is just as important for the Salkantay Trek. There will be moments when the altitude, weather, or terrain feels overwhelming. Being mentally prepared will help you push through the tough parts.

• Visualize your success: Picture yourself on the trail, conquering the Salkantay Pass, and arriving at Machu Picchu. This mental imagery can help keep you motivated when the going gets tough.
• Break it down: When the trek feels difficult, focus on small milestones rather than the whole journey. Whether it’s reaching the next rest stop or the next peak, breaking the trek into smaller, manageable goals can make it feel less overwhelming.
• Stay positive: Maintaining a positive attitude, even when the trail is challenging, can make a big difference in your experience. Remind yourself why you’re doing this trek and focus on the incredible scenery and adventure.

Final Thoughts

The Salkantay Trek is one of the most beautiful and rewarding hikes in Peru, but it requires solid physical and mental preparation. By building endurance, strengthening your body, preparing for high altitudes, and practicing with a loaded backpack, you’ll set yourself up for a successful and enjoyable trek. With the right training, you’ll be ready to take on the Salkantay Pass and enjoy the adventure of a lifetime!