Just a few days remain before I head on a jet plane south to Peru and the Andes Mountains.

In reality, I’ve been training to hike the Inca Trail since January, 2009. Since that time I’ve participated in many hikes with the Mountain Club of Maryland that ranged in difficulty and length and I can finally say that I was able to successfully hike 14 hard miles this past weekend.

In preparation for the trek, I’ve tried to learn all the secrets of how to master the Inca Trail successfully. Having lived all my life at sea level, I don’t have the advantage that the descendants of the Incans do. For generations the Quechua Indians have lived in high altitudes. Consequently their stature is smaller and built for endurance, and their hearts are larger to process more oxygen.

So I must use whatever means are available to me when I hike the Inca Trail next week. Here are the secrets I’ve learned:

Walk Like an Incan

• Slow and steady it goes. This is when the tortoise beats the hare.
• Weave around the steps. There are over 3,000 steps on the Inca Trail. The more you actually step up, the more exertion it requires. Weaving to the edges of the trail allow you to find flatter sections to walk up. Watch what the porters do and copy them.
• Use hiking poles. They are a great aid, in particular heading down steps and declines. You can use your upper body to help push you up steep inclines as well.
• Use the Rest Step. There are two versions of this:
  • When going up steps. Place the first leg on the upper step, the second on the lower step. Fully extending the lower leg and placing all the pressure on the skeleton, push up from that lower leg. The upper leg will receive the energy and force from the lower leg. This causes you to place all the effort on the bone structure of the lower leg, instead of using the upper leg’s quadriceps.
  • When going up an incline. Think of the wedding march. Take a step and straighten that leg so that the bone structure takes all the weight. Hanging the opposing leg, slowly swing it forward allowing it rest before placing it down for the next step.
• Use Pressure Breathing. Many people do this naturally when under heavy exertion.
  • On exhalation, blow out hard through pursed lips. This helps to push out all of the carbon dioxide from the lungs. This allows oxygen to be fully received throughout the lungs on the next inhale. Some people believe that created pressure in your mouth when you exhale increases overall oxygen pressure in your lungs. The jury is out on this theory though. Either way, pressure breathing helps you increase the oxygen saturation in your lungs.
  • Coordinate pressure breathing with your steps to create a rhythm. At high altitudes, you may need one pressure breath per step.
• Listen to your body. In particular, your heart rate. Remember – slow as molasses is the way to go. Don’t allow your heart rate to get too fast which will cause you to stop for longer periods of time so that the heart rate will drop. If you find your heart rate is increasing, slow your pace to a crawl.
• Don’t eat too much ! Eat smaller meals or snacks throughout the day. If you eat a larger meal, your body uses oxygen for digestion, leaving less for the body to use for exertion.
• Altitude Sickness Aids: If you are prone to symptoms of altitude sickness such as headaches. Speak with your physician prior to reaching high altitudes.
  • Perhaps you are a candidate for Diamox. I get headaches for anything above 8,000 feet and find this helps prevent headaches. Although it does make your fingers and toes tingle at totally random times and it feels pretty funky.
  • Use Ibuprofen to help offset symptoms of altitude sickness. Again, speak with your physician prior to administering. There is a new study out that showed positive results for those who took three doses a day of 600 mg of Ibuprofen.
  • Drink coca tea, chew coca leaves.  Be a local.
• Hire a Porter. This is no time to act macho – it’s actually time to have a great trekking experience. Hire a porter to carry your trekking gear. They can accept 6 to 9 kilos, depending on the company and fee. Not only do you really benefit from carrying less weight, you’re providing an employment opportunity for a Quechua Indian who most likely is a farmer when not on the trail.
• Consider an Alternate Route. There are thousands and thousands of miles of Inca trails.
  • The Classic Inca Trail has an altitude range of 9,500 feet to a high of 13,700 ending at Machu Picchu at 8,300 feet.
  • The “Two-Day” Trail is actually just one day. It starts at the Urubamba River at 7,500 feet to a high of 8,700 feet and ends at Macchu Picchu.
  • There is a trail that goes along the Urubamba River. Altitudes range 9,500 to 7,500 feet.
• ACCLIMATE ! This is probably one of the most important things you can do. Plan ahead and spend several days in Cusco prior to departing for the Inca Trail. We will be staying for four days acclimating before heading out on the trail.

Good luck to you if you will be embarking on this journey. With the stunning views and incredible experience, you’ll have bragging rights for a lifetime!