How to Prepare for High-Altitude Trekking

1. Start cardio training 8-12 weeks out. Build a base of hiking, running or cycling several times a week, gradually increasing duration rather than intensity.

2. Practice on loaded, multi-hour hikes. Walking with a daypack on hilly terrain closely simulates trekking days better than flat-ground training.

3. Talk to a travel doctor 4-6 weeks before departure. Discuss altitude sickness medication options, any required vaccinations, and your personal medical history at altitude.

4. Break in your boots fully before the trip. Blisters caused by new footwear are one of the most common (and preventable) reasons trekkers struggle on the trail.

5. Plan a realistic itinerary with built-in acclimatization days rather than the fastest possible schedule — this matters more for altitude readiness than any amount of gym training.

6. In the final week, prioritize sleep and hydration over last-minute intense workouts, which can leave you fatigued rather than prepared.

7. On the trail, pace yourself to a conversational walking speed, especially above 3,000 m, and report any symptoms to your guide early rather than pushing through them.