How to Train for an Ascent of Mt. Rainier

Successfully summiting Mt. Rainier requires a dedication to physical conditioning.

At 14,410 feet, Mt. Rainier is Washington's tallest peak. Climbing Mt. Rainier can be one of the most exhilarating and rewarding experiences of your life, but can also be one of the most challenging. According to the National Park Service, reaching the summit requires an elevation gain of over 9,000 feet across eight or more miles. To have a safe and enjoyable trip, be physically prepared for the demands that Mt. Rainier can present.

Instructions

1. Begin your physical conditioning routine at least six months before your climb date. This will give you enough time to gradually increase your training routine and make adjustments where needed.

2. Start and maintain an aerobic exercise routine during the first month of your conditioning program. Rainier Mountaineering suggests working out 30 to 60 minutes per day at a frequency that increases your cardiovascular fitness. Try to sustain a training range that is 65 percent to 80 percent of your maximum heart rate.

3. Start and maintain a regular routine of stretching your hamstrings, calf muscles, iliotibial band ligaments and quadriceps after each workout. Five to 10 minutes of warmup and 15 minutes of post-workout stretching is important for preventing muscle injury during your climb.

4. Incorporate trail hiking or climbing long staircases once a week between months two and four to exercise the muscles you will be using on the climb. Start out with a pack filled with 15 to 20 lbs. of day hiking gear, and hike for one to two hours. To increase your stamina, add additional weight of up to 40 lbs., and hike for four to six hours.

5. Gauge your progress at the beginning of month five. A good benchmark is hiking to a location, such as Camp Muir on Mt. Rainier, in under four hours with a 30- to 40-lb. pack. At 10,080 feet, Camp Muir provides approximately 4.5 miles of one-way distance, 4800 feet of elevation gain and exposure to high altitude. If it takes you more than six hours to reach such a location, consider increasing your training regimen.

6. Go on two to three two-day backpacking trips during month five. Your pack should contain up to 40 lbs. of day hiking gear and additional overnight gear. These trips should cover five to eight miles and 4,000 to 5,000 feet of elevation gain per day.

7. Do stretching and light cardiovascular exercises during the final two weeks leading up to your climb. Avoid major hiking, so you have as much energy as possible when you climb Mt. Rainier. Get plenty of sleep, and eat a diet high in carbohydrates and protein.

8. Stretch prior to starting out on the day of your climb. Drink plenty of water or an electrolyte drink to stay hydrated, and eat small snacks frequently as you climb.

Tips & Warnings

• Find a partner to help you stay motivated during your conditioning program.

• A stair-step or elliptical machine can provide a good conditioning workout.

• When hiking uphill, add additional weight to your pack by carrying one or two gallons of extra water. Dump the water out at the top to save your knees on the downhill hike.

• Ensure that the trails or stairs you condition on in months two through four provide at least 2,000 to 3,000 feet of elevation gain.

• The South Climb on Mt. Adams, Washington's second highest peak at 12,276 feet, is a good preclimb conditioner for month five, due to the distance, elevation gain and high altitude that you will experience.

• Consult a physician before starting any new conditioning program.

• Climbing Mt. Rainier requires education in glacier travel, route finding, ice axe arrest and crevasse rescue. Hire an experienced guide service or take a mountaineering course before attempting a climb.

References

• National Park Service: Mt. Rainier--Things to Know Before You Climb
• Rainier Mountaineering: Physical Fitness & Conditioning for Mountaineering
• International Mountain Guides: Training Suggestions for Mount Rainier
• National Park Service: Camp Muir Route
• Gifford Pinchot National Forest: Climbing Mt. Adams

Resources

• "Mountaineering: Freedom of the Hills"; Steven M. Cox; 2003
• The Mountaineers: Climbing
• National Park Service: Mt. Rainier-Climbing