Reaching Uhuru Peak the summit of Kilimanjaro, is attainable by most people of normal fitness levels, however in order to ensure that the climb is an enjoyable event rather than a tortuous slog some physical preparation is required. It is never too early to begin training for the climb, however to give yourself the best opportunity to build up stamina, strength and fitness your training should commence no later than 2 months before your climb.
Climbing Kilimanjaro is basically an extended trek rather than a true mountaineering experience. It involves a gradual uphill walk that will last between 5 and 7 days, with the final day being by far the steepest and made more difficult by altitude. Although more people fail to summit due to altitude sickness than due to a lack of the necessary strength or stamina, your ability to acclimatize and cope with the altitude will be influenced by how fit you are, so training is vital.
SO WHAT SHOULD THE TRAINING INVOLVE?
Walking. All aerobic activities such as walking, running, swimming and cycling are great ways to increasing your general fitness, however the best preparation for 
the trek is to get out walking, especially in the outdoors, up and down hills and on uneven ground. For those of you in more urban settings, you can train very productively on a stair master machine. If you have no access to trails or a gym, then try to walk as much as you can, with extended walks on the weekends.
If you’ve never hiked before, you should start with a shortish, slower pace walk, and carry no weight (in your day pack). Gradually increase all of the above as your fitness level improves. On Kilimanjaro, you will walk slowly for prolonged periods, and carry probably no more than 20 lbs, so in training it is better to increase the time/distance and keep a slow pace than to shorten the time/distance and increase the pace. You want to aim to be able to walk for 4 – 6hrs a day for several days in a row.
Walking may not sound like much, but without training it’s very likely that after two or three days of walking for hours you’ll be feeling the strain, so this preparation not only increases your chances of making it to the summit, it also will increase your comfort level and ability to enjoy the climb.
Altitude sickness affects people randomly, and a person might not suffer from it on one climb and then get hit hard the next time on that same route. That said, if you have access to a mountain to train on, it is a good idea to do so. Even better than one long hike at a high altitude is doing hikes on back-to-back days and camping outdoors overnight. Part of the difficulty in climbing Kilimanjaro is sleeping at altitude and not having a hot bath and comfortable bed each night to recharge yourself.
Altitude heavily taxes your endurance as it restricts your ability to quickly draw in breath. Altitude sickness usually begins to be an issue for some people around 10,000 feet. It is however not just a result of the absolute height you are at, it also dependant on how fast you attain that height. So the key to preventing it is taking your time. Many are tempted to choose their Kilimanjaro route and climb time based on price. Every day on the mountain will add a few hundred dollars to the price but statistics prove that only about 25% of people that opt for a 5 day trek actually reach the summit so it’s well worth spending the money on an extra day.
Ironically extreme fitness can be a trap as very fit people tend to be the first to under-estimate the mountain. They don’t feel the strain, go too fast and use lots of oxygen. So remember “Pole pole!” – Swahili for “slow and steady”. You will be stunned by how slow your guides make you walk so be prepared everything on Kilimanjaro is done in extra-slow-motion.
Weight training- You will have porters to do most of the heavy carrying and therefore don’t need to train for carrying a heavy pack.
Train in same boots and socks and carry the day-pack you will be using on Kilimanjaro so you know they are properly broken in and comfortable. Never set off on a significant hike or climb in new or borrowed boots, as you are likely to experience severe blisters or some other related problem within a day or two. Your daypack will contain your rain gear (the weather on the mountain is unpredictable and you can have rain even during the driest seasons) and water and you should be capable of walking between 4 and 6 hours a day with it weighing about 20lb.
Rest up before the climb. Your longest/hardest workouts should be performed two to four weeks before your departure. For the last two weeks, you should taper off your training and in the final days, rest so that your body has time to recover before your actual climb.
Physical training is just one component of getting in shape. If you have been leading an unhealthy lifestyle this is the perfect motivation to change.. Reduce your red meat consumption and eat more fruit and veg. Don’t drink or smoke. Get eight hours of sleep per night. And finally, remember a positive mental attitude can work wonders for you when fatigue and doubts arise.
