Machu Picchu
The famous Inca Trail winds through the Peruvian Andes, showcasing mountain vistas, verdant cloud forest and ancient ruins, until it ends at Machu Picchu, the "Lost City of the Incas." Those who wish to run the trail face the challenge of covering marathon mileage, but on rugged terrain and at 13,000 feet elevation. With rigorous training and careful preparation, however, this once in a lifetime feat can be achieved.
Instructions
Physical Preparation
1. Engage in vigorous cardiovascular training. The trail's high elevation and uneven terrain make even hiking difficult. Runners must be in peak physical shape, particularly because the elevation's lower oxygen levels place a greater strain on the heart and lungs. Sustained and consistent cardiovascular training sessions ensure peak aerobic conditioning.
2. Engage in strength training. To achieve the arm, leg and core strength necessary to run the trail, strength training for several months prior to the trip is essential.
3. Train on uneven surfaces. The Inca Trail covers very variable ground. The best way to train for this topography is step training and incline running. Although similar terrain may be hard to locate, training on other hiking trails is helpful to attune the body to trail running.
Scheduling Trip
4. Determine the best time of the year to run the Inca Trail. The high season for trail treks is May to September since the climate is temperate and dry during this period. Crowds tend to be smallest during May, however, which makes it the ideal month for a trail run.
5. Avoid trekking the trail from November through April. This is the monsoon season. The frequent rain creates discomfort. Cloud cover also obscures the trail's views.
6. Plan trip in advance. Spaces on tours, particularly those departing during peak months, are limited. In addition, sufficient time must be available to obtain appropriate travel documentation.
Tour Group Selection
7. Select a guide group. Peru does not allow independent trekking because of the challenges that may be encountered along the trail. It is important to purchase a spot with a reputable group of no more than 16 trekkers. A standard tour booked in Cusco, the Peruvian city at the start of the trail, typically costs $450 to $550. Groups with fewer trekkers, or those booked outside of Peru, are more expensive.
8. Find a group that caters to runners. Most groups cover the trail over four days at a brisk, hiking pace. There are groups, however, specifically geared for runners. These groups often require the prior completion of a 10K run on a hiking trail.
9. Be certain that the tour group obtains a permit. Peru requires that all Inca Trail tour groups obtain a permit tied to each trekker's name and passport number. Permits are limited to only 500 people a day, with about 300 of the permits allotted to guides and porters.
Equipment
10. Leave home the tent and large equipment. Guide groups provide tents and food. They also bring emergency oxygen, a first aid kit and, in many cases, a water purification system.
11. Use a lightweight hiking backpack with a detachable daypack. Tour groups include porters, who carry larger items for trekkers. Under Peruvian law, porters can carry only a maximum of 55 lbs., about 22 kg, so backpacks must be kept as light as possible.
12. Pack appropriate footwear. Be certain to bring broken-in, sturdy trail running shoes, since hiking boots will not provide sufficient flexibility for running. Thick, moisture-wicking socks prevent blisters.
13. Bring clothing that can be layered. A windbreaker fleece is vital to block the wind and chill. Nights can be very cold, even during the summer months, so thermal underwear is a must. A hat and gloves also protect from the cold.
14. Pack sunblock items. he sun is very strong due to the trail's high elevation. Sunglasses, as well as sun blocking lotion and lip balm, are essential.
15. Bring a refillable water bottle and a means of water purification, if necessary. To prevent pollution, individual plastic water bottles are discouraged along the trail. Most trek groups bring along a water purifier. For those that do not, a method of water purification, such as water purification tablets or a small water purification system, is necessary.
Altitude Sickness
16. Spend 72 hours at a lower altitude. To prevent altitude sickness, a common ailment given the trail's soaring elevation, most groups spend at least 72 hours in Cusco to acclimate. Symptoms of altitude sickness include heart palpitations and shortness of breath.
17.Beware of warning signs of acute altitude sickness. Symptoms of acute altitude sickness include headaches, loss of appetite, extreme fatigue, sleeplessness and nausea.
18. Bring altitude sickness medication. The drugs acetazolamide and nifedipine treat acute altitude sickness. If possible, try to obtain these prior to the trip.
Tags: Inca Trail, water purification, altitude sickness, acute altitude, acute altitude sickness, along trail