Overview
Here are some preparation tips for you before you go on the world famous Everest Base Camp Trek.
Physical preparationÂ
 1. Do an exercise you likeÂ
The more you enjoy something, is the more motivated you are to do it! For example, if you really love swimming, rock climbing, zumba or Trekking add it to your exercise plan. When you’re having fun, you won’t even notice your workout!
 2. Terrain and weather conditionsÂ
 It is important to read the travel notes to get an idea of ​​the terrain you will be walking on during your hike. Try to create a walk that mimics as closely as possible the conditions you will experience on your hike.Â
Also, don’t forget that the mountains are your friends! The more you train in the mountains, the more prepared you will be for hiking, especially if you hike in the mountains. Same for stairs. Find a stair lift at your local park and do some stair climbing each week.Â
3. Feed your body wellÂ
 During a hike, the need for energy increases, so it is important to feed your body well. Try to eat small, frequent meals during hiking training to maintain your energy levels. If you’re going for a long exercise walk, it’s important to eat a big healthy breakfast and drink plenty of water.Â
The guides will provide you with trail mixes or other snacks so you don’t have to worry about bringing them with you on your trip.Â
 Mental preparationÂ
4. Don’t forget to pace yourselfÂ
 If you’re walking for the first time – don’t be put off by the idea of ​​exercise! It’s normal to be a little nervous. Remember, this is not a competition. Walk at your own pace so you can relax and enjoy your surroundings along the way. The guide always walks behind the group, so don’t feel like you have to keep up with the fastest walker.Â
5. Consistency and persistence are keyÂ
Try to train consistently every week, especially in the weeks leading up to the trek. It’s good to schedule the workouts at the same time each week and fit them into your daily schedule. If you find it difficult to find time to exercise, try to incorporate it into your daily routine, such as walking to work or running on your lunch break.Â
Remember to start training on time instead of leaving it to the last minute. The sooner you start training the better, the stronger you are, the more you will get out of your trip. When it comes to exercise, try not to overindulge.Â
6. Understand your travel gradeÂ
 It is important to understand your travel grade as indicated in your travel notes so that you know what kind of migration you will encounter on your trip. Most of our wellness challenges are classified from introductory (category 3) to moderate (category 5) and some difficult hikes (category 6).Â
Understanding the route will help shape your training and provide guidance on how much training you should be doing each week leading up to your trip. Many factors affect the difficulty of a charity challenge, including length, terrain, altitude and weather conditions.Â
7. Consider using walking polesÂ
 We recommend that you consider using walking poles during your walk. Studies have shown that walking with poles can reduce the pressure on the opposite leg by about 20%. In addition, the poles reduce the weight carried by the legs by about 8 kg when walking on a slope (5 kg on flat terrain).Â
Using poles also allows hikers to lengthen their strides, which reduces stress on the knees (American College of Sports Medicine Journal, 2001).Â
8. Practice backpackingÂ
Most of our charity challenges are fully supported, meaning you only need to carry a daypack and the rest of your luggage is carried to the campsite or hotel. You probably have up to 5km in your daypack which includes things like water, snacks, extra clothes and more space.Â
It is important to choose a backpack that is comfortable and includes back support and, if possible, adjustable chest and waist straps so that you can place the bag correctly on your back. You can also consider getting one with a bladder so you can easily drink water on the go.Â
9. Find the right shoesÂ
 Shoes can make or break your trip! No other piece of equipment can affect the enjoyment of walking more than boots, so it’s worth investing in comfortable walking shoes. We recommend visiting a furniture store to be fitted by an expert who will talk you through the available boots and find the best fit for your foot type.Â
On all our trips of class 3 or higher, we recommend full boots with ankle support and a strong vibration sole. Although quality boots cost more, the investment is worth it when you consider how long the boots will last and how much they can affect your trip.Â
Try to buy boots in the afternoon when your feet have expanded a little – to make sure you get the right size. When you buy the boots, wear them as much as possible! They may feel a little uncomfortable and stiff at first, but the more you wear them, the more they mold to the shape of your foot.Â
10. Blisters can be prevented!Â
After training issues, blisters are the second biggest problem for hikers, caused by friction, heat and swelling. When it comes to blisters, prevention is essential and far better than a cure. Here are some of our top tips to prevent blisters: Make sure your shoes fit – if they’re too tight or too loose, they often cause problems.
