+977 985-1081173 / +977 980-1054414 [email protected] Govt.Regd.No 189775/74/075
+977 985-1081173 / +977 980-1054414 [email protected] Govt.Regd.No 189775/74/075

How to Prepare for Trek in Nepal? Here is a 10 steps Trekking Preparation.

How to Prepare for Trek in Nepal

How to Prepare for Trek in Nepal? Here is a 10 steps Trekking Preparation.

Trekking in Nepal is a strong physical challenge, and the healthier you are before you travel, the more you’ll enjoy your trek.

The most critical thing to build, however, is mental toughness. Many Himalayan trekkers aren’t elite athletes or mountain climbers. We are highly committed ordinary men. You’ll walk every day for 5-7 hours, every day of your journey. The best way to plan is to walk, hike or climb some mountains or hills near where you stay and get used to putting in the hours. With the right mentality, approximately everyone can climb in the Himalayas.

Trekking is hard work without at least some pre-trip training or good physical fitness. Let’s be real — it’s still hard work.

When you take an easy, step-by – step strategy, you’ll be prepared for the trekking adventure.

1. Exercise

How to Prepare for Trek in Nepal

The more you enjoy something, the more inspired you’ll do it! Of starters, if you enjoy swimming, hiking, zumba or yoga, add it to your fitness schedule. When you have fun, you won’t mind your preparation!

Also if your expected trekking trip is 12 months out, beginning your trek preparation routine is never too early. Look to slowly develop your strength and fitness, allowing your body time to adjust to your new demands. You will enjoy your trekking preparation and escape injury by attempting to do too much too fast.

2. Take a staircase

How  to  Prepare  for  Trek in Nepal

Stair climbing is also a good way to develop calves and quads, so when you’re at work, take the stairs instead of the lift or escalator.

3. Make sure you’re walking properly

How  to  Prepare  for  Trek in Nepal

You’ve been doing it since you were around one year old, but it’s super important to monitor how you’re walking and if you’re doing it correctly. Make sure you’re hitting the ground with your heel first, then rolling onto your toe, which propels you onto the next step (this will help reduce the risk of shin splints and tendon pulls – ouch). Walk with your head up, eyes forward and shoulders level.

4. Fuel your Body well

How  to  Prepare  for  Trek in Nepal

Your energy needs increase while trekking, so it’s necessary to fuel your body well. Start eating small, regular meals whistling trek exercises to maintain energy levels. When you’re on a long training walk, having a well-rounded nutritious breakfast and drinking plenty of water is important. During your training, experiment with eating ‘on the go’, so that you get used to the feeling of food in your stomach when you are trekking. The guides will give you a trail mix or other snacks, so you won’t have to think about getting them on your adventure

5. Mix up your training terrain

How  to  Prepare  for  Trek in Nepal

When you’re on your journey, walking on level footpaths and roads is impossible, so stop practicing on level footpaths and roads. Instead, seek to practice on surfaces close to trekking trails. When you’re going to Everest or Annapurna, try to practice on steep, uneven roads and loose shale; if it’s Monsoon season, try finding muddy roads. It’s very necessary to ready your feet, ankles and knees for the discomfort on the journey. Also, practice in the same footwear and clothes and experiment with a loaded backpack — it makes a big difference to your speed over the ground.

6. Walk in all types of weather conditions

It’s also doubtful you’ll get ten days of good weather on your trek, so get ready for all conditions by walking in cold, windy, rainy, warm and humid conditions.

7. Use of Trekking Poles

Using poles, trekkers may also lengthen their moves, putting less pressure on their knees. While it may still be an exhausting day on the road, trekking poles may make long days easier and more convenient. Incorporate poles into the workouts and get used to walking with them.

8. Have Flexibility

How  to  Prepare  for  Trek in Nepal

Most avoidable trekking accidents are due to lack of flexibility. We recommend relaxing properly before and after your workouts, before and after the actual trek.

9. Hydrate Yourself Frequently When Walking

How  to  Prepare  for  Trek in Nepal

If you’re in a hot environment or not, when trekking, the fluid requirements will increase dramatically, Losses on oxygen and sweating will reduce your blood pressure, making the heart function even harder. You’ll be dehydrated by the time you feel thirsty, so try to drink short, regular amounts of water during the day. Use the urine test to check your hydration: a light straw color indicates you ‘re well hydrated, something darker means you need to drink more.

10. Blisters can be avoided!

After concerns about fitness, blisters are the second biggest worry for trekkers and are caused from friction, heat and swelling. When it comes to blisters – prevention is essential and is much better than cure. Here are some of our top tips for preventing blisters:

  • Make sure your shoes fit properly – if they are too tight or too loose they will often cause issues.
  • Quality socks are essential – many trekkers prefer to wear a liner sock under a heavier hiking sock to wick moisture and keep the foot dry. Try a merino wool or polypropylene liner in cold conditions or a Coolmax liner for warm to hot conditions.
  • Keep dry – using foot powder with the right sock can really help prevent moisture from gathering.
  • Lubricant – Body Glide is great for reducing friction. Many runners and walkers use it on their feet as well as other friction points on their body to prevent chafing.
  • Blister blocks and second skin – if you have ‘hot spots’ that are prone to blisters, try applying these items prior to your walk. They can also be used for protection and cushioning after a blister has formed.
  • Wrapping and taping – tape any pressure points or hot spots each day with athletic tape or moleskin. Make sure there are no wrinkles in the tape that might rub. Whilst a trek may seem daunting, particularly if it’s your first time – if you take the time to prepare yourself mentally and physically, you’ll be well on your way to being ready to take on the challenge. If you have any concerns about preparation and training, our experts are here to guide you. Talk to An Expert


Once you set off, the fitter you are, the faster your journey will be. You’re going to spend a lot of time (and probably money too!) trying to get to your trekking spot, so it makes sense to make the most of your trip by being in good shape and getting a suitable package. Not only will you be prepared for a lifetime journey, but you’ll also get so much more out of your trekking experience by following the advice above.

3 Responses
    1. Mountain Hike Nepal

      Thanks Jean on, Lets us know if you are planning for the trek in Nepal?

      Best Regards
      Mountain Hike Nepal

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