Training for Everest Base Camp

OUT Adventures runs annual hikes to Everest Base Camp. That may sound overly ambitious to some, but if you’d like to join us, you’ve got plenty of time to shape up with our 12-Week Program.

Admittedly, it will feel more like boot camp than your typical holiday prep (there are no tanning booths in the regimen). However, if you follow our tips, your little jaunt towards Mt Everest will be as leisurely as a schlep through one of the world’s most unforgiving corners can be.

FURTHER EXERCISE TIPS

Jogging

The most effective exercise, jogging is also high-impact and carries a risk of injury. Stretch and warm up thoroughly before each jog. If the injury appears likely, try cycling or swimming.

Timed run

Map out a 1.5-mile course with inclines and declines but no major hills. Warm up then strive for your best time possible. Track your progress to stay motivated with an app like Nike Run Club.

Hill training

Find an incline that’s long enough to sprint up for a minute. If you jog back down the hill, take shorter strides and never lock your knees. Keep your time between sprints as short as possible.

Circuits

These exercises will help minimize the risk of injury from carrying your daypack.

Set 1: 25 push-ups, 35 sit-ups, 15 dips, five pull-ups

Set 2: 20 push-ups, 30 sit-ups, 12 dips, four pull-ups

Set 3: 15 push-ups, 25 sit-ups, eight dips, three pull-ups

Interval Training

Try punctuating your training with short but incredibly intense bursts of output. It’s an excellent way to build cardio strength.

Hillwalking

An essential aspect of your holiday! Walk at a decent pace, taking short breaks now and then. Take plenty of water and drink small amounts frequently. Carry some extra weight to replicate the sense of altitude fatigue.

If you have any questions about these tips, or want to learn more about our Nepal & Everest Base Camp Adventure, email info@outadventures.com or give us a ring at 1-866-360-1152.