How to Train for High Altitude Hiking

Ever had an interest in climbing some mountains? While it can be a thrilling experience and memorable trip, a high-altitude hike does not come without risk. Lower oxygen levels, hiking in high elevations more challenging compared to at sea level.

If you live in a relatively low place compared to the mountains you’ll be climbing, you should consider proper training to prepare for the challenges of hiking uphill and downhill – both of which present different demands on your body. 

Keep reading to learn how to train for high elevation hikes to avoid altitude sickness and pain for optimal performance. 

Altitude Sickness and Hiking: What to Know

During high elevation hikes, your body will start feeling the physiological effects of decreased oxygen levels. Hiking in higher altitudes can lead to altitude sickness, which occurs when the body doesn’t have time to adjust to lower oxygen levels in the atmosphere.

During my recent trip to Peru, we explored the Salkantay Trek, which involved reaching the summit of 15,190 feet. We also explored one of the world’s wonders, Machu Picchu, which sits at approximately 8000 feet, and the city of Cusco at 11,100 feet. 

At elevations above 8,000 feet, the oxygen available in the air is much less than where we typically live in Las Vegas, which is approximately 2,000 feet above sea level.

During the altitude acclimation, your body is trying to take in oxygen that is simply not there in the same abundance. The result is “hypoxia” which is not enough oxygen in your blood. 

Altitude sickness symptoms can vary quite a bit, with milder symptoms presenting as shortness of breath, headaches, confusion, rapid heartbeat, dizziness, nausea, and cyanosis (bluish skin). 

Here are a few tips to help prevent altitude sickness:

Hydrate!

Proper hydration is important for avoiding altitude sickness in high elevation treks. Dehydration occurs more quickly at higher altitudes due to increased water vapor loss from the lungs. Combined with lower oxygen levels, this often results in a headache. Make it a habit to drink often – and if you need to urinate frequently during the hike, that’s a sign you’re hydrated!

Allow Time to Adjust Higher Elevation 

I’d recommend spending extra time at the location with higher elevation BEFORE attempting your hiking expedition. Ascending too quickly can increase your risk of altitude sickness. For example, in Cusco, we stayed 3 days before starting our hike to allow our bodies time to acclimate to this elevation. This way, once we began exerting ourselves at the higher elevation hike, our bodies became more tolerant.

Exercises for Your High Altitude Hike

Hiking uphill and downhill are quite different, so you’ll want to use different exercises to train for both. By incorporating these exercises, you can reduce your chances of injury.

Hiking Uphill

Let’s talk about walking uphill. Walking uphill can be challenging as you continue your ascent into higher elevations. The exertion required to walk uphill against gravity can result in faulty movement patterns that may hurt knees, hips, or even back. 

Training techniques for uphill hiking

Try the exercises below to avoid back, hip, or knee pain when hiking downhill. While performing, be mindful of good form, proper foot arch, hip abduction, core activation, and hip hinge:

  • stair climbers
  • step-ups 
  • squats 

Hiking Downhill 

Hiking downhill results in moving with gravity. Some may feel that this is easier because you can let the downhill movement guide you more passively. 

This type of movement gets challenging to maintain good form over time and knee pain is a very common problem associated with poor form.

Training techniques for downhill hiking

Try these exercises and movements to prepare for downhill hiking in high-elevation environments:

  • single leg squats
  • lunges 
  • squats

Don’t Forget Trekking Poles!

Trekking poles were a GREAT addition for this trip if you are unsure of your ability to be stable in a single leg stance while hiking up/downhill. Using your arms to help you improve balance and overall hiking mechanics is a handy tool to avoid joint pain. 

Trekking poles offer a “de load” of your legs using your arms. Think of it as using crutches or a cane, but cooler!

Strength Training for High Altitude Hikes

Don’t let elevation change affect your ability to conquer mountains. Understanding how altitude affects the body is a critical part of your performance. Be prepared, and get out there!

Strength training allows hikers to prepare the leg muscles and body for the rigors of a high elevation hike with low oxygen levels. At Pillar Kinetic, we can help you develop a strength and conditioning plan for your upcoming hike. Our physical therapy clinic can help you get ready for high elevation trek.