1. Cardio

You’re going to be walking for seven to 10 hours a day, depending on pace and route. Cardio training will help improve your cardiovascular system and fitness, enabling your body to utilize oxygen more efficiently. Running, cycling, and swimming are all great aerobic workouts. Aim to build up your endurance over a couple of months before your trip. Find some hills to run or cycle up, or crank the incline on a treadmill to simulate the uphill effort you’ll be making on Kilimanjaro.

It’s also a good idea to get some day and multi-day hikes under your belt, all the better if you can go with the friends or family you’re hoping to tackle Kili with.

2. Muscle strength

Did I mention that you’re hiking for up to 10 hours a day? The route is mostly uphill, although the trails do undulate, and you will be carrying your day pack — although thank goodness for the “G Fighters” (porters) for carrying up our overnight bags, tents, and food! For this, you’re going to need a good amount of lower body strength, so adding in some leg workouts as well as core stability and arm training to a gym routine will help.

Workout classes like BodyPump, where you’ll be squatting, lunging, completing box jumps and step-ups, are great preparation (both weighted and body weight — whichever is your preference and workout level). Planks, pallof holds, and renegade rows will work your core, arm, and shoulders

3. Altitude

The effect of the altitude is the most humbling part of your Kilimanjaro climb. It does not discriminate between age, gender, or fitness level, and can hit when you least expect it. There are a couple of ways to prepare for it; first, by working on your cardiovascular fitness, and second, by training at altitude and allowing your body to become accustomed to the lower oxygen levels.

There are altitude centres in major cities across the world, such as The Altitude Centre in London where you can work out at 2,750m (9,022 ft) above sea level, either in a solo bike or treadmill session, or group class. This is great preparation for your trip and regular workouts should help to limit the effects of altitude when you get to Kilimanjaro’s trailhead.

4. Mental strength

I won’t lie, I cried a lot on summit night. I cried with exhaustion, I cried because of the cold, I cried because I thought I was never going to reach the top. But I also cried with relief, with joy and pride, and with overwhelming gratitude for our G Fighters and the rest of my group.