The Ultimate Trekking Adventure – Conquering Everest

Not too long ago, we posted an article on how fit you need to be to climb Everest. Well, we didn't realise how many of you actually wanted to do this, but felt it was too much of a challenge, so we've put together a comprehensive guide on how to climb Everest...without climbing it...

For many adventurer, Everest is the high up on the bucket list and the last goal to claim the ultimate trekking achievement and although it may seem daunting, there is actually be an easier way to visit the world’s tallest mountain, without summiting it. It’s no secret that the journey to the peak is perilous, only taken on by the most experienced and well equipped, but if you do have Everest on your bucket list, but don’t want to be at risk of all the hazards that come with it, then this could be the solution for you, letting you claim that you’ve conquered it regardless.

You might be surprised to know that most people who visit Everest don’t actually climb to the top but instead stay in one of the two Base Camps.

• South Base Camp in Nepal (5,364 meters / 17,598 feet above sea level).
• North Base Camp in Tibet (5,150 meters / 16,896 feet above sea level).

The South Base Camp is more popular with trekkers, while the North Base Camp is typically reached by those climbing from the Tibetan side. Located within Nepal's Sagarmatha National Park, they attract a significant number of tourists annually. Recent data indicates that the park receives over 52,000 trekkers and tourists each year, with approximately 400 to 500 individuals attempting to summit Everest, so really, only less than 1% of people who get there actually try to get to the top. The number of visitors has increased substantially over the years. In 1979, the park recorded about 3,600 visitors, which surged to over 58,000 by 2019, showing that it has become more accessible than ever before.

Trekking to Base Camp

The Everest Base Camp Trek is one of the most famous trekking adventures in the world. The trek typically spans 12 to 14 days (depending on acclimatization and side trips) though not a technical climb, it requires a good level of fitness due to the altitude and long hiking days covering approximately 130 kilometres (80 miles) round-trip.

Most treks begin with a flight into Tenzing-Hillary Airport in Lukla, known as one of the most challenging airports in the world due to its short runway and high-altitude location. From Lukla, trekkers follow well-trodden paths through the Khumbu Valley. The trail itself offers breathtaking views of snow-capped Himalayan peaks, dense rhododendron forests, glacial rivers, and alpine meadows with trekkers often marvelling at landmarks like the Dudh Kosi River, Tengboche Monastery, and the Khumbu Glacier.

Along the way, trekkers pass through traditional Sherpa villages, such as Namche Bazaar, Tengboche, and Dingboche. These villages are hubs of Sherpa culture, offering a glimpse into their way of life, spirituality, and hospitality where visitors can also explore Buddhist monasteries, mani stones (carved with prayers), and fluttering prayer flags. Along the route, trekkers stay in teahouses, small lodges offering basic accommodation, hearty meals, and a warm sense of community and provide hubs for meeting fellow trekkers and sharing stories by the fire. This has led to many trekkers describing their journey as spiritually enriching, walking through sacred landscapes filled with prayer flags and Buddhist monasteries, and overcoming personal limits, leaving a lasting impression.

The trek is best done during pre-monsoon (March to May) and post-monsoon (September to November) seasons, when the weather is relatively stable and visibility is excellent. The combination of stunning natural beauty, cultural immersion, physical challenge, and the achievement of reaching Everest Base Camp makes this trek a bucket-list adventure for outdoor enthusiasts.

The trail to south Base Camp 

Preparing for Base Camp

Best Time to Visit

• Spring (March–May): Mild temperatures, blooming rhododendrons, and clear skies.
• Autumn (September–November): Post-monsoon season offers stunning visibility and stable weather.

Duration

• The trek usually takes 12–14 days, including acclimatization days. Some itineraries can be shorter or longer based on personal pace and side trips.

Trek Route

• The classic route starts from Lukla and goes through:
• Namche Bazaar (Sherpa hub)
• Tengboche (famous monastery)
• Dingboche (acclimatization)
• Lobuche
• Gorak Shep
• Everest Base Camp (EBC)

Guided vs. Independent Trek

• Guided Treks: Ideal for first-timers; includes a guide, porter, permits, and organized accommodations.
• Independent Trek: Suitable for experienced trekkers comfortable navigating and carrying their gear.

Essential Permits

1. Sagarmatha National Park Entry Permit (approx. $30 USD).
2. Khumbu Pasang Lhamu Rural Municipality Permit (approx. $20 USD).

• Both permits can be obtained in Kathmandu or Monjo.

Fitness and Preparation

Physical Fitness

• Start preparing 2–3 months in advance. Focus on:
• Cardiovascular endurance: Hiking, running, swimming, or cycling.
• Strength training: Focus on legs (squats, lunges) and core muscles.
• Long hikes: Practice walking with a loaded backpack to simulate trek conditions.

Mental Preparation

• Be ready for long days of walking (5–8 hours per day).
• Prepare for discomfort due to high altitude and basic accommodations.

Gear Checklist

Clothing

• Base Layers: Moisture-wicking tops and bottoms.
• Insulating Layers: Fleece or down jacket.
• Outer Layer: Waterproof and windproof jacket and pants.
• Trekking Pants: Comfortable and lightweight.
• Hats and Gloves: Warm hat, sun hat, thermal gloves.

Footwear

• Trekking Boots: Well-fitted, waterproof, and broken in.
• Socks: Woolen and moisture-wicking.

Other Essentials

• Backpack: 30–40 litres for day items.
• Sleeping Bag: Rated for -10°C to -15°C.
• Trekking Poles: To reduce strain on knees.
• Water Bottles/Bladder: Hydration system or reusable bottles.
• Water Purification: Tablets or filters for safe drinking water.
• Snacks: Energy bars, trail mix, or chocolates.

High-Altitude Challenges

Acute Mountain Sickness (AMS)

• Symptoms: Headache, nausea, dizziness, shortness of breath.
• Prevention:
• Acclimatize properly: "Climb high, sleep low."
• Stay hydrated and avoid alcohol.
• Consider medication like Diamox (consult your doctor first).

Acclimatisation Days

• Spend extra time at Namche Bazaar and Dingboche to adjust to the altitude.

Packing Tips

• Pack Light: Porters typically carry up to 10–12 kg (22–26 lbs) per trekker.
• Layering is Key: Weather can change rapidly.
• Rent or Buy Locally: Kathmandu offers affordable gear rentals.

 

Is Rucking a Good way to Prepare for Everest?

Of course, we’d say rucking is a fantastic way to prepare for Everest, but don’t just take our word for it. Here’s a simple guide to help you get Base Camp ready by rucking yourself to peak fitness.

Builds Endurance - Rucking increases cardiovascular stamina, which is essential for long days of hiking at higher altitudes.

Strengthens Legs and Core - Walking with weight strengthens the quads, hamstrings, calves, and glutes, as well as the core, all of which are crucial for navigating uneven terrain.

Mimics Trek Conditions - The trek to EBC involves carrying a daypack with essentials (around 5–7 kg). Rucking simulates this, preparing your muscles and shoulders for prolonged effort.

Improves Stability - Uneven terrain is common on the EBC trek. Rucking on trails helps improve balance, ankle stability, and proprioception.

Increases Mental Toughness - Long ruck sessions build the mental resilience needed for multi-day trekking.

How to Incorporate Rucking into Your Training

Start Light - Begin with a light pack (10–15 lbs) and gradually increase the weight over time to avoid injury. Aim for 20–30% of your body weight as your goal.

Progress Gradually - Start with short distances (2–3 miles) and increase by 10–20% per week. Build up to 8–10 miles at least once a week to simulate trekking days.

Practice on Similar Terrain - Ruck on trails, hills, and uneven surfaces to replicate the challenges of trekking in the Himalayas. Incorporate stair climbing if you don’t have access to trails.

Focus on Posture - Maintain good posture with your chest up and shoulders back. Avoid hunching forward under the weight.

Combine with Altitude Preparation - If possible, ruck at higher altitudes to get used to the thinner air. If that’s not feasible, consider wearing a mask designed to simulate breathing at altitude (though it doesn’t replicate hypoxia perfectly).

Wear Your Trek Gear - Practice rucking in your hiking boots and with the daypack you plan to take to EBC. This ensures your gear is broken in and comfortable.

Include Interval Training - Add short bursts of jogging or uphill climbing during your rucks to simulate the exertion needed for steep ascents.

Complement Rucking with Other Training

Strength Training: Focus on squats, lunges, deadlifts, and core exercises to build overall strength and stability.

Cardio: Incorporate steady-state cardio (long hikes or runs) and high-intensity interval training (HIIT) to improve aerobic and anaerobic capacity.

Flexibility and Recovery: dd yoga or stretching routines to improve flexibility and prevent stiffness.

Acclimatisation Preparation: Consider using a treadmill with an incline to simulate uphill trekking if you don’t have access to trails.

Sample Rucking Schedule

Week	Pack Weight	Distance	Terrain	Frequency
1	10 lbs	2–3 miles	Flat or gentle incline	2–3 times/week
4	15 lbs	5 miles	Moderate trails	2–3 times/week
8	20 lbs	8 miles	Steep hills or uneven ground	1 long session + 1–2 shorter sessions/week
12	25 lbs	10 miles	Similar to trek conditions	1 long + 2 sessions

 

So, if you’ve got Everest on your bucket list, hopefully this article as provided some inspiration and motivation to get you going. The trek is no joke and could be one of the most physically demanding things you can do, so make sure you’re prepared both mentally and physically. Oh, and don’t forget to send us a postcard!